What Do You Do With That Mango? Try These Recipes

Mangos. Oscar Belen

Mangos used to be hard to find in your local grocery store, but these days they're available year round - you'll find fresh mangos in the produce section and frozen mangos in the freezer section. 

Once upon a time, I received a box of fresh mangos from the National Mango Board, along with a few notes on how to use mangos all year long. I like mangos, but I usually just eat them as they are or drink mango juice, so it was nice to try some of the Mango Board's ideas.

Take a look at the Mango Board's lengthy list of recipes to learn more ways to enjoy mango.

Mangos are more than delicious; they're also good for you. They're full of vitamins and minerals, including vitamins A and C, plus they're high in fiber. Oh, but what if you're shopping for mangos and not quite sure how to choose the perfect mango? It's easy -- give it a little squeeze. A ripe mango should be only slightly soft like a ripe peach or avocado. Choose mangos that have smooth, unblemished skin. 

Serve fresh mangos as a snack, use them in a wholesome dessert recipe, or add frozen mango chunks to a smoothie.

​​Nutrition Information for Mangos

Here's a more detailed breakdown of the nutrients you're getting each time you eat mangos. The following nutrition information is for one serving of any variety of mango (about one cup of sliced fruit or 165 grams).


  • Water: 134.82 grams
  • Calories: 107
  • Protein: 0.84 grams
  • Carbohydrates: 28.05 grams
  • Fiber: 3.0 grams

Sugars: 24.42 grams

  • Total Fat: 0.45 grams
  • Saturated Fat: 0.109 grams
  • Monounsaturated Fat: 0.167 grams
  • Polyunsaturated Fat: 0.084 grams
  • Cholesterol: 0 grams


  • Calcium: 17 milligrams
  • Iron: 0.21 milligrams
  • Magnesium: 15 milligrams
  • Phosphorus: 18 milligrams
  • Potassium: 257 milligrams
  • Sodium: 3 milligrams
  • Zinc: 0.07 milligrams
  • Vitamin C: 45.7 milligrams
  • Thiamine: 0.096 milligrams
  • Riboflavin: 0.094 milligrams
  • Niacin: 0.964 milligrams
  • Pantothenic Acid: 0.264 milligrams
  • Vitamin B6: 0.221 milligrams
  • Vitamin B12: 0 micrograms
  • Folate: 23 micrograms
  • Vitamin A: 1,262 International Units
  • Vitamin D: 0 International Units
  • Vitamin E: 1.85 milligrams
  • Vitamin K: 6.9 micrograms


  • beta-Carotene: 734 micrograms
  • beta-Cryptoxanthin: 18 micrograms
  • Lycopene: 0 micrograms
  • Lutein and Zeaxanthin: 0 micrograms

Mangos also contain quercetin, mangiferin, and norathyriol -- all potential antioxidant compounds that may have additional health benefits.


United States Department of Agriculture Agricultural Research Service National Nutrient Database for Standard Reference Release 28. "Basic Report: 09176, Mangos, raw."  

Wilkinson AS1, Monteith GR, Shaw PN, Lin CN, Gidley MJ, Roberts-Thomson SJ. "Effects of the mango components mangiferin and quercetin and the putative mangiferin metabolite norathyriol on the transactivation of peroxisome proliferator-activated receptor isoforms." J Agric Food Chem. 2008 May 14;56(9):3037-42.

Continue Reading