Menu & categories

Browse all our categories:

More from us:

Sprache

Login

Mango

Sweet tropical fruit high in vitamin C.

Wiki about mango Nutri-Score A Vegan Yes Gluten-free Yes Lactose-free Yes Nut-free Yes
NUTRITION / 100 g
60 kcal 0.8 g Protein 15.0 g Kohlenhydrate 0.4 g Fett

Introduction

Fresh mango
I have a weakness for mangoes, and I gladly admit it. At the first bite of a perfectly ripe mango I still feel that little triumphant sparkle in my mouth — sweet, floral and a bit buttery at once. I still remember a market stall where the air was heavy with fragrance, and how I almost ate the whole fruit by myself while a vendor smiled and shared my enthusiasm. Since then mango has been both a comforter and a playmate for me in the kitchen.

When I think of mangoes, what I like most is the variety. Alphonso caught my attention with its intense aroma, Ataulfo convinces with delicate sweetness, and Kent is my reliable choice for smoothies. A colleague of mine swears by mango in savory dishes; he mixes it with chili and lime into a salsa that brightens any bowl. I enjoy trying such combinations because mango is as versatile as almost no other fruit.

  • Taste: Sweet, floral, creamy with a slight acidity.
  • Use: Smoothies, chutneys, salsas, salads, desserts and even grilled.
  • Ripening and storage: Ripe when the fruit yields to gentle pressure and smells aromatic. Let ripen at room temperature, then store cool.
  • Nutrients: Rich in vitamins A and C as well as fiber and antioxidants.
  • Note: Some people react allergically to mango skin because of compounds related to poison ivy.
Mango always has a permanent place in my kitchen. Sometimes I slice it for a quick afternoon snack, sometimes I make an opulent mango tart for guests. Once I tried frying a mango — the result was surprisingly delicious and only slightly messy. I love such experiments because mango forgives a lot and often pairs surprisingly well with unexpected ingredients like fennel or smoked fish.

In the end, mango remains for me a small adventure: exotic enough to entice, and down-to-earth enough to bring joy every day.

Availability & types

Availability and types of mango: Mango is a tropical fruit originally from South Asia. That means it has been native there for a very long time, especially in countries like India and Pakistan. Today mango is grown in many warm regions of the world. You can find it fresh in supermarkets, at weekly markets or as processed products like juice, puree or dried pieces.

Where mangoes are grown depends on the climate. Mango trees like warmth and no frost. Important growing regions include:

  • South Asia: India, Pakistan, Bangladesh – there are very many different varieties here.
  • Southeast Asia: Thailand, Philippines, Indonesia – many mangoes also grow there.
  • Latin America: Mexico, Brazil, Peru – these countries export many fruits.
  • Africa: Kenya, Ivory Coast – large mango plantations are found here as well.
  • Australia: some regions grow mangoes for the local market.
There are hundreds of varieties. Here are some well-known types with short, easy-to-understand descriptions:

  • Alphonso – very sweet and aromatic, often considered one of the best mangoes. Mostly from India.
  • Tommy Atkins – widespread in trade, robust in transport, tastes good but can be more fibrous.
  • Kent – juicy and not very fibrous, good for smoothies and desserts.
  • Haden – good tasting, often shows red and yellow colors.
  • Ataulfo (also called Honey or Champagne mango) – small, very sweet and almost fiberless.
  • Keitt, Glenn, Palmer, Kesar, Chaunsa – further varieties differing in size, sweetness and texture.
Why are there so many varieties? Imagine mangoes have as many possibilities as apples: some are crisp, some soft; some very sweet, others somewhat tart. Breeders have developed different varieties over many years so some taste better, others travel better or keep longer.

Mangoes are available in several forms:

  • Fresh: whole fruits, best and most flavorful in season.
  • Frozen flesh or pieces: convenient for smoothies or baking because the fruit was harvested ripe and frozen.
  • Canned: in syrup or their own juice – long shelf life and good for desserts.
  • Puree and juice: often in jars or cartons, ideal for cooking or mixing.
  • Dried: as snacks similar to dried fruit.
Buying tips: A ripe mango smells sweet at the stem end and yields slightly to gentle pressure – similar to a ripe kiwi. If it is hard, you can let it ripen at home. Mangoes that are already soft and very fragrant are usually very ripe and should be eaten soon. Whether fresh or processed, mangoes are versatile and bring tropical aroma to many dishes.

Details & nutrition

Property Value
Unit g
Average weight per piece 200
Calories per 100 60
Protein per 100 0.8
Carbohydrates per 100 15.0
Sugar per 100 13.7
Fat per 100 0.4
Saturated fat per 100 0.1
Monounsaturated fat 0.14
Polyunsaturated fat 0.07
Fiber per 100 1.6
Vitamin C (mg) per 100 36.4
Vitamin D (IU) per 100 0
Calcium (mg) per 100 11
Iron (mg) per 100 0.16
Nutri-Score A
CO₂ footprint 1.1
Origin Tropical regions (e.g. India, Mexico, Peru, Brazil)
Gluten-free Yes
Lactose-free Yes
Nut-free Yes
Vegan Yes
Note Edible portion without peel and pit; ripe mangoes are more aromatic and softer.

Technical & scientific information

Mango (Mangifera indica L.) is a tropical stone fruit in the family Anacardiaceae. Originally domesticated in South Asia, it is now cultivated worldwide in tropical and subtropical regions. The edible flesh (mesocarp) is characterized by intense sweetness, a distinctive aroma and a sometimes fibrous texture; it surrounds a large flat seed (endocarp), whose seed coat and kernel are also biochemically interesting.

Chemical composition and nutritional values: Fresh mango consists mostly of water (about 80–85%). Per 100 g edible portion it provides around 60 kcal, about 15 g carbohydrates (of which ~13 g free sugars), 0.8–1 g protein, 0.3–0.6 g fat and about 1.5–2.6 g fiber. Significant micronutrients include vitamin C (typically 20–40 mg/100 g), provitamin A carotenoids (as β‑carotene, α‑carotene and lutein), and minerals such as potassium (approx. 150–200 mg/100 g). Exact composition varies with variety, ripeness and growing conditions.

Secondary plant compounds: Mango contains a range of bioactive compounds. These include carotenoids, which give the orange color, and phenolic compounds such as flavonoids and the characteristic xanthone mangiferin. These substances show antioxidant and anti-inflammatory activities in laboratory studies; pharmacological claims must be confirmed by clinical trials.

Structure and digestion-related components: Cell walls are made of cellulose, hemicellulose and pectins, with the pectin fraction influencing gel formation during processing. Enzymes such as polyphenol oxidase (PPO) and pectin methylesterase are responsible for enzymatic browning and texture changes after cutting or heating.

Postharvest biology and storage: Mango is a climacteric fruit showing ethylene-controlled ripening processes. Temperature management (typically ~12–13 °C to avoid chilling injury) and humidity control are critical for storage and transport. To delay ripening, 1‑methylcyclopropene (1‑MCP), controlled atmospheres or cold storage are used; heat treatments and hot-water tanks serve phytosanitary purposes.

Processing techniques:

  • Fresh: direct consumption or in salads and smoothies.
  • Preservation: pasteurization and aseptic filling of juices and purees; concentration by evaporation.
  • Drying: air-drying or freeze-drying to produce dried fruit, with temperature and air-flow parameters affecting flavor and texture.
  • Further processing: canning, freezing, production of powder by spray drying after pretreatment.
Health aspects and safety: Mango provides vitamins, minerals and fiber that contribute to nutritional intake. The glycemic index is in the medium range; portion sizes should be considered for blood sugar management. Allergic reactions occur mainly upon skin contact with the juice or peel; mango rind and milky sap contain compounds similar to urushiol, which can cause contact dermatitis in sensitive individuals. In industrial handling, hygiene measures and residue monitoring (pesticides) are relevant.

Overall, mango is both nutritionally and technologically a versatile ingredient: it offers a complex profile of readily available sugars, fat‑soluble carotenoids, water‑soluble antioxidants and functional fibers, whose quantitative characteristics and processing properties are of practical interest for nutrition, food technology and postharvest management.

Wiki entry for: mango
Back to top
Active now: 17 visitors of which 2 logged-in members in the last 5 minutes