Also indexed as: Manila Mango
Preparation, uses, and tips
Mangos are perfect eaten raw, but they should always be peeled, as the skin is very acidic.
After peeling, use a sharp knife to cut the flesh away from the large, flat, oval-shaped stone
in the center. Eat as-is, or top with yogurt
or mix into breakfast cereal. Pieces can be
frozen, made into juice, marmalade, compote, or puréed into sauces. Chutney is prepared
from unripe, green mangoes. Dried mangoes are also available in the dried-fruit section of
many markets.
Buying and storing tips
Choose semisoft fruit with uniformly smooth skin. A couple of black spots are acceptable as
these indicate a very ripe mango (the riper ones are sweeter). Mangoes with green areas will
ripen at room temperature, although completely green fruit may not. Look for fruit grown in
the United States, as imported mangoes are often irradiated or sprayed with chemicals banned
in the United States. After they are fully ripe, mangoes keep a few days in the
refrigerator.
Varieties
There are over a thousand varieties of mangoes that vary in shape from round to pear-shaped
to narrow and oval, and that can weigh up to 4 pounds (1,814g). Mangoes sold in markets are
usually not differentiated by variety, but are generally 4 to 5 inches (10 to 12.5cm) in
length and weigh about 8 ounces (227g). One exception is the Manila mango; these are a
smaller, golden-yellow variety that are now appearing in markets.
Nutrition Highlights
Mango (sliced, raw), 1 cup (165g)
Calories: 107
Protein: 0.84g
Carbohydrate: 28g
Total Fat: 0.45g
Fiber: 2.97g
*Excellent source of: Vitamin A (6,425 IU),
and Vitamin C (45.7mg)
*Foods that are an “excellent source” of a particular
nutrient provide 20% or more of the Recommended Daily Value. Foods that are a “good
source” of a particular nutrient provide between 10 and 20% of the Recommended Daily
Value.