Mango

The evergreen mango tree can reach a height of up to 45 meters. There are over 1000 varieties of mangoes. The shape, size and taste are very different. Some are as large as a plum while other varieties can weigh up to two pounds each. The fruit’s skin colour, depending on the variety, can range from green to yellow, or from orange to red. Therefore, the skin colour is essential in providing information about the fruit’s ripeness. Green coloured mangoes can also be a sign of maturity.

Your sense of touch and sense of smell are a great help when buying mangoes. A ripe mango yields to light finger pressure and smells fruity and aromatic. Mangoes are among the fruits that can continue ripening after being picked. Hard fruits ripen after a few days at room temperature. Depending on the variety and ripeness, some fruits can have soapy taste due to their turpentine content.  The mango is one of the fruits that contain the most vitamin A and beta carotene. Already 100 grams of mango provides the daily requirements of beta carotene and supports skin, eye and mucous membrane functions. It also provides plenty of B vitamins, lots of vitamin E and folic acid.

Season: Year round (imported produce)


Nutritional Value Table

per 100 g edible portion
Energy Nutrients Minerals Vitamins
62 kcal Protein 0.6 g Sodium 2 mg A 195 µg
264 kJ Fat 0.2 g Potassium 150 mg B2 0.05
  Carbohydrates 13.4 g Calcium 20 mg B6 0.08 mg
  Dietary Fibre 2.3 g Phosphorus 22 mg C 44 mg
    Magnesium 9 mg E 1.8 mg
      Folate 51 µg
      Niacin 0.4 mg
       

Energy: 62 kcal, 264 kJ

Nutrients: Protein 0.6 g, Fat 0.2 g, Carbohydrates 13.4 g, Dietary Fibre 2.3 g

Minerals: Sodium 2 mg, Potassium 150 mg, Calcium 20 mg, Phosphorus 22 mg, Magnesium 9 mg

Vitamins: A 195 µg, B2 0.05, B6 0.08 mg, C 44 mg, E 1.8 mg, Folate 51 µg, Niacin 0.4 mg

Did you know...?

Mangoes produce the fruit ripening ethylene gas. So, they should not be stored together with vegetables and fruit that can continue to ripen.

1 portion a day corresponds to:

½ mango