What Are Mangos and How Can I Use Them?

Mangos rewards a little know-how: how to choose them, cook them, store them, and substitute in a pinch. Browse 198 recipes to cook with them.

What are mangos?

Mangos are a fruit that is generally sweet, although the taste and texture of the flesh varies across cultivars, some having a soft, pulpy texture similar to an over-ripe plum, while the flesh of others is firmer, like a cantaloupe or avocado, or may have a fibrous texture.

For consumption of unripe, pickled or cooked fruit, the mango skin may be consumed comfortably, but has potential to cause contact dermatitis (above) of the lips, gingiva or tongue in susceptible people. In ripe fruits which are commonly eaten fresh, the skin may be thicker and bitter tasting, so is typically not eaten.

Cuisine

Mango is used to make ** juices *, * smoothies *, * ice cream ***,* fruit bars, raspados, aguas frescas, pies and sweet chili sauce, or mixed with chamoy, a sweet and spicy chili paste. It is popular on a stick dipped in hot chili powder and salt or also as a main ingredient in fresh fruit combinations.

Pieces of mango can be mashed and used as a topping on ** ice cream** or blended with milk and ice as milkshakes. Sweet glutinous rice is flavored with coconut then served with sliced mango as a dessert. In other parts of Southeast Asia, mangoes are pickled with fish sauce andrice vinegar.

Green mangoes can be used in mango salad with fish sauce and dried shrimp. Mango may be used as a topping to shaved ice along with condensed milk.

Nutrients

Mango is rich in a variety of ** phytochemicals * * and *nutrients.* The fruit pulp is high in prebiotic dietary fiber, vitamin C, polyphenols and provitamin A carotenoids.

Mango contains essential ** vitamins * and * dietary minerals**. The antioxidant vitamins A, C and E compose 25%, 76% and 9% of the Dietary Reference Intake in a 165 grams serving.

Vitamin B6, vitamin K, other B vitamins and essential nutrients such as potassium, copper and 17 amino acids are at good levels. Mango peel and pulp contain other phytonutrients, such as thepigment antioxidants – carotenoids and polyphenols – and omega-3 and -6 polyunsaturated fatty acids.

Nutrition

Nutrition Facts

Serving Size 1 cup, sliced (165g)

Amount per Serving

Calories 107Calories from Fat 4

% Daily Value *

Total Fat 0.4g 1%

Saturated Fat 0.1g 1%

Trans Fat ~

Cholesterol 0mg 0%

Sodium 3mg 0%

Total Carbohydrate 28.1g 9%

Dietary Fiber 3g 12%

Sugars 24.4

Protein 0.8g

Vitamin A 25% Vitamin C 76%

Calcium 2% • Iron 1%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your caloric needs.

recipeland.com/nutrition

Where found

Mangos are usually found in the produce section or aisle of the grocery store or supermarket.

Food group

Mangos are a member of the Fruits and Fruit Juices US Department of Agriculture nutritional food group.

How much do mangos weigh?

Amount	Weight
1 cup, sliced	165 grams
1 fruit without refuse	207 grams

Fruits and Fruit Juices

Apples 1607 Apples, granny smith 280 Apple juice concentrate 68 Apricots 237 Apricots, dried 146 Mixed dried fruit 62 Avocados 441 Bananas 1034 Blackberries 70 Blueberries 462

In Chinese:	芒果
British (UK) term:
en français:	mangue
en español:	mangos

Recipes using mangos

There are 198 recipes that contain this ingredient.

Easy Mango Sorbet

Easy mango sorbet from just three ingredients, ripe mango pureed with a light sugar syrup and frozen, no ice cream maker needed. Pure tropical fruit, naturally dairy-free and refreshingly cold.

Mango-Orange Drink

Ripe mangoes with the zesty kick of fresh orange juice and a tangy splash of lemon juice.

Mango Cream Ice Cream

Mango cream ice cream uses just four ingredients: ripe mango purée, lime juice, sugar, and sour cream. Tangy, tropical, and churned in an ice cream maker for a refreshing scoop with serious depth.

Mango Chutney #2

Homemade mango chutney with brown sugar, ginger, garlic, raisins, and warm spices. Slow-simmered to jam consistency and aged four weeks for deep flavor.

Mango Sorbet Mixture

This mango sorbet is delicious. The recipe states it's ready in 15 minutes, however, it does take several hours to freeze.

Michael's Mango Chutney

Mango chutney with brown sugar, vinegar, ginger, coriander, and cayenne. A quick-cook Indian condiment that improves with age. Makes 8 cups for pairing with curries and grilled meats.

Mango Sorbet

Mango sorbet whirls ripe mango puree with simple syrup, lime, and lemon for a velvet-smooth tropical dessert. A six-ingredient summer freezer treat with optional rum.

Mangoes with Sticky Rice

Thai mango sticky rice (khao niaow ma muang) with coconut cream sauce poured over warm sticky rice and served with fresh sliced mangoes. The classic Thai street dessert made from scratch.

Chilled Couscous Salad with Mango

Absolutely loved it! The other salad I made yesterday, instead of couscous I used quinoa that is much healthier; didn't have cooked chickpea on hand, so I boiled some frozen soy beans instead, and it actually tasted amazing.

Aam Chutney (Mango-Chile Chutney)

This spicy and sweet mango chuntney goes very well with the corn flatbread, you can also use pineapple too.

Indian Mango Chutney

This delicious mango chutney is great with any kind of Indian dish.

Indian Mango Dal

It's easy to make, and it tastes delicious. There are lots of great flavors in this mango dal. Serve it with Indian naan bread bread or rice, a tasty and nutritious week-night meal. You can make it ahead, and simply reheat it.

Twinkie Sushi

Use different colored fruit roll-ups and get creative with other additions to the top of these delightful little treats.

Mango Mint Salsa

Fruity, sweet, tangy and minty. This salsa make a perfect accompaniment with grilled or pan seared pork chops for a speedy weeknight dinner.

Shrimp Cocktail with Fresh Avocado & Mango Salsa

Shrimp Cocktail with Fresh Avocado and Mango Salsa

Delicious Spicy Mango Chutney

Spicy mango chutney simmered with apple cider vinegar, brown sugar, raisins, garlic, ginger, and dried red chiles. A bold sweet-sour Indian condiment for curries, cheese boards, and roasted meats.

Amazing Mango-Nut Muffins

Mango macadamia muffins: tropical breakfast bake studded with diced fresh mango and crowned with a buttery brown sugar nut streusel. Tender crumb, crackly top.

Indian Spiced Eggplant Lentil Salad with Fresh Mango

The eggplant was seasoned with curry and chili powder, after roasting in the oven, it was full of flavor. I had lots of tomatoes, so I made a fresh salsa, also added some homemade chili sauce. The result was outstanding! Slightly spicy, mango added some fresh sweetness. Definitely a keeper!