Fruit | Vegan Gluten Free Low Fat Low Calorie

Mango

Mangifera indica Allergen-Free
mango

Sourcing & Taxonomy

  • Family Anacardiaceae
  • Primary Cuisine South Asian
  • Seasonality Late Spring - Summer
  • Source Mango tree

The Forktionary Angle

"The Tropical Superstar of Sweetness"

Definition

A tropical stone fruit known for its sweet, juicy, and aromatic yellow-orange flesh, often enjoyed fresh or in desserts.

Sensory Profile

TasteSweet, Tropical, Tart
TextureFibrous, Creamy, Juicy
AromaFruity, Resinous, Sweet
AcidityLow

Technical Metrics

Global Production

Over 50 Million Tons Annually

Optimal Storage Temp

54-57°F (Unripe), Refrigerated (Ripe)

Vitamin C Content

60% of RDI per cup

Nutrition Facts

Per 165g (1 cup)
Calories60 kcal
Total Fat0.4 g
Saturated Fat0.1 g
Trans Fat0 g
Cholesterol0 mg
Protein0.8 g
Total Carbohydrate15 g
Dietary Fiber1.6 g
Total Sugars13.7 g
Calcium11 mg
Iron0.2 mg
Potassium168 mg

Chef’s Secret

To perfectly slice a mango, cut parallel to the flat pit on both sides, then score the flesh in a grid pattern before scooping.

Substitutions

Best Match

Peach

1:1

Excellent for fresh eating, smoothies, and desserts due to similar sweetness and texture.

Papaya

1:1

Good tropical fruit alternative for salads and fruit platters, milder flavor.

Nectarine

1:1

Similar texture and sweetness, works well in baked goods or fresh preparations.

Apricot

1:1

Suitable for jams, chutneys, or baking, offers a tart-sweet balance.

Buying Guide

Choose fragrant mangoes with slight give, free of blemishes; avoid overly soft or hard ones.

Flavor Pairings

Coconut Chili Lime Yogurt Chicken Seafood Mint Ginger

Recipes Using Mango

Brunch 15 Minutes Or Less Preparation Kid Friendly

Creamsicle Smoothie

Escape to a sunny afternoon with every sip of our Creamsicle Smoothie! This dreamy blend tastes just like a classic creamsicle, delivering the perfect balance of creamy orange and refreshing vanilla. Quick, easy, and bursting with flavor, it's the ultimate summer treat (or any-day pick-me-up!).

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Southwestern United States Seasonal Cuisine Course

4 Fun Salsa's In One

Dive into a fiesta of flavor with this recipe featuring four incredible salsas: a classic tomato salsa, a smoky chipotle salsa, a vibrant spiked fruity salsa, and a creamy guacamole salsa! Created by a collaborative culinary crew, this recipe is bursting with fresh ingredients and exciting flavor combinations. Perfect for parties, game day, or a fun weeknight dinner, these salsas are versatile enough to enhance any dish.

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Low Calorie Dinner Party Low Sodium African

African Mango Fool

Transport your taste buds to the era of British colonialism in Africa with this delightful dessert, adapted from a treasured Congolese cookbook! This creamy, dreamy Mango Fool boasts a rich custard base and sweet, luscious mango, creating a perfect balance of flavors. Choose between the traditional method (a touch more effort for incredible results) or our easy shortcut for a quicker treat. Either way, get ready for a taste of history and pure deliciousness!

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Low In Something Salads Main Ingredient Citrus

African Tropical Fruit Salad

Escape to paradise with this vibrant African Tropical Fruit Salad! A refreshing and easy-to-make recipe bursting with the exotic flavors of ripe mangoes, juicy pineapple, and sweet papaya. Perfectly balanced with a zesty lime dressing and a sprinkle of toasted coconut, this delicious salad is perfect for a hot summer day or a light dessert. Get ready for a taste of the tropics!

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European Beverages Healthy Tropical Fruit

Allegria Non Alcoholic

Discover the vibrant joy of Allegria, a refreshing non-alcoholic cocktail inspired by Salvatore Calabrese's "Complete Home Bartender's Guide." This vibrant drink, meaning "happiness" in Italian, is perfect for a warm afternoon or any occasion where you crave a burst of fruity flavor. Easy to make in just 10 minutes, Allegria is a delightful treat that's sure to become a new favorite!

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Seasonal North American Breakfast Course

Avocado Banana And Mango Muffins

Escape to the tropics with these decadent Avocado Banana Mango Muffins! A surprisingly delicious combination of creamy avocado, sweet banana, and tangy mango creates a moist and flavorful muffin perfect for breakfast or a snack. This recipe, inspired by the Kiwi Gardens B&B in Kailua-Kona, Hawaii, offers a healthy twist on a classic treat. Save time by using frozen mango chunks! Get ready to impress your taste buds with this unique and unforgettable muffin recipe.

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Low Calorie Garnishes Mango 15 Minutes Or Less

Avocado Tomato And Mango Salsa

This vibrant Avocado Tomato Mango Salsa is a taste of sunshine! Sweet mango, creamy avocado, and juicy tomatoes combine in a zesty explosion of flavor. Perfect as a topping for grilled fish, chicken, or served with crispy tortilla chips. A quick and easy recipe adapted from allrecipes, ready in under 45 minutes!

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Dietary Dietary Fruit Free Of Something

Avocado Mango Salsa

A vibrant and refreshing Avocado Mango Salsa recipe! Ready in just 10 minutes, this zesty salsa is the perfect side dish for grilled meats, fish, or as a topping for your favorite tortilla chips. Sweet mango and creamy avocado combine for a taste sensation that will elevate your next meal.

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Main Ingredient Equipment Easy Poultry

Baked Chicken Breasts With Mango Chutney Sauce

This vibrant and easy baked chicken recipe is a flavor explosion! Juicy chicken breasts are coated in a sweet and tangy mango chutney sauce, then baked to perfection. Served alongside fluffy basmati rice and your favorite green vegetable, this dish is a weeknight winner. Minimal prep time makes it ideal for busy cooks, and it's easily adaptable as a dump-and-bake recipe. Get ready for a taste of the tropics!

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Freezer Low Sodium Low Fat Fruit

Banana And Mango Smoothie

Escape to the tropics with this refreshing Banana Mango Smoothie! A delicious and healthy treat perfect for any time of day, especially as a natural menopause-friendly option. This simple recipe blends ripe bananas and mangoes for a creamy, naturally sweet smoothie that's quick to make and bursting with flavor. Get your daily dose of vitamins and antioxidants in this delightful dessert.

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Easy Time To Make Tropical Fruit 15 Minutes Or Less

Banana In Coconut Cream

Indulge in this dreamy Thai-inspired dessert! Sweet and creamy banana slices simmered in rich coconut milk, infused with warm cinnamon. This recipe is surprisingly healthy, packed with bone-strengthening phosphorus and calcium, heart-healthy potassium, and vitamins A and B6. Banish those leg cramps and treat yourself to a taste of paradise – it's quick, easy, and unbelievably delicious!

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Small Appliance Fruit Number Of Servings Low Sodium

Banana Mango Raspberry Smoothie

Fuel your day with this vibrant Banana Mango Raspberry Smoothie! A quick and healthy breakfast or refreshing dessert, perfect for busy mornings or a sweet afternoon treat. Packed with vitamins and bursting with tropical flavor, this smoothie is easy to make and incredibly delicious. Get your daily dose of fruits in minutes!

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Vegetarian Time To Make Number Of Servings Preparation

Banana Mango Smoothieeeeeeeee

Fuel your morning with this tropical Banana Mango Smoothie! A quick and delicious on-the-go breakfast recipe, perfect for busy weekdays or a refreshing weekend treat. This vibrant smoothie is packed with vitamins and flavor, blending sweet bananas and juicy mangoes for a creamy, satisfying start to your day.

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Mango Pasta Rice And Grains Weeknight Mango

Banana Mango Apple Rice Kugel

This creamy, fruity Banana Mango Apple Rice Kugel is the ultimate comfort food dessert—or breakfast! Easy to make, this baked rice pudding is bursting with tropical flavors and warm spices. Enjoy it hot from the oven or chilled for a refreshing treat. Perfect for brunch, potlucks, or a cozy night in!

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Main Ingredient Kiwifruit Pineapple Preparation

Basil Lime Fruit Salad Cooking Light

Escape to paradise with this vibrant Basil Lime Fruit Salad! Perfectly balanced sweet and tart flavors dance on your tongue, thanks to a homemade basil-lime simple syrup that elevates this refreshing summer dessert. Prepare ahead for effortless entertaining – simply combine the prepped fruit and syrup just before serving. Light, zesty, and incredibly delicious!

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For 1 Or 2 Easy Dietary Preparation

Beer Battered Tilapia With Mango Salsa

Elevate your weeknight dinner with this vibrant and flavorful Beer Battered Tilapia recipe! Inspired by EatingWell, this recipe features a spicy whole wheat beer batter, crispy-fried to perfection, and topped with a zesty mango salsa boasting fresh mint. Skip the salt and enjoy a lighter, healthier take on a classic dish. Perfect for a quick and satisfying meal.

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Fruit Summer Dietary Number Of Servings

Creamy Fruit Parfait Core Ww

Start your day with this light and delicious Creamy Fruit Parfait, perfect for the Weight Watchers Core program! This quick and easy recipe layers creamy, dreamy yogurt with your favorite fresh fruits for a healthy and satisfying breakfast or snack. Find the perfect balance of sweetness and texture with a crunchy topping of shredded wheat (optional). A refreshing twist on a classic!

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Low Calorie Sweet Low Sodium Taste Mood

Refresco De Mango

Escape to the tropics with this vibrant Refresco de Mango! A refreshing and delicious mango drink, perfect for a hot day. Adapted from the popular "Cooking with Too Hot Tamales" cookbook, this recipe blends the best of Southwestern, Mexican, Southern, and Caribbean flavors. Sweet, juicy mango takes center stage, creating a taste sensation you won't forget. Easy to make in just 10 minutes!

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