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Home Vegetarian Cooking 101 Ingredient Guides

Mangoes 101

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By: Sarah BondUpdated: Sep 11, 2020 13 Comments

This post contains affiliate links.

Cut mangoes on a white background

A rundown of everything about mangoes…variations, how to cut them, where they comes from (plus an unexpected downside to these tasty fruits)!

Cut mangoes on a white background

Originally from South Asia, mangoes made their way across the tropics and into America in 1880. Today, mangoes are the most commonly eaten fruit in the world, with India being the greatest supplier. It’s a stone fruit, meaning it has one hard seed surrounded by tasty fruit. Peaches, cherries, and plums are all stone fruits as well.

How to pick a good mango

Choose mangoes based on aroma and touch rather than appearance. A ripe mango smells sweet and rich and is slightly soft. Color has less to do with ripeness, as this can vary depending on the type of mango.

In America, we get mangoes from a lot of different countries across Central and South America, to include Mexico, Ecuador, Peru, Guatemala, Brazil, and Haiti, as well as from our own backyard in California and Florida. What does this mean? Due to varying growth calendars, we can pretty much have mangoes all year round!

Cut mangoes on a white background

Variations of mangoes

There are many variations of mangoes, some being better for drying, some good as a puree, and others perfect eaten fresh. Here are a few of the most popular varieties of mango:

  • Haden: The mother of all mangoes. Literally. Most mangoes grown in the U.S. today are a descendent of this mango variety, which popped up in Florida in the early 1900s.
  • Tommy Atkin: Your most popular mango. It’s red/green/yellow and has a mild sweet flavor. It’s also pretty fibrous, which accounts for its firmness.
  • Ataulfo: These guys are small, yellow, and sweeeet. They have a more smooth texture due to a lack of fibers, and have an almost creamy mouthfeel.

How to cut mangoes (the easy way)

How do you cut mangoes most easily and quickly? Like this!

  1. Peel the mango entirely.
  2. Similarly to in the previous cutting method, cut the two “cheeks” off the mango.
  3. Dice each cheek into cubes, making sure to also cut off as much mango flesh from the seed as possible.

How to cut mangoes (the fancy way)

Here’s how to cut mangoes as seen in the photos (flipped inside out and all fancy like):

  1. Get yourself a mango and find the little belly button stem. Looking down the mango, you’ll see there are two halves on either side of the belly button.
  2. Cut ½ inch from the belly button to avoid the seed. The mango seed is oblong, flat, and nearly impossible to cut through. So create two mango “cheeks” by cutting off the two halves.
  3. With a paring knife, score width and length wise down to (but not through!) the skin.
  4. At this point you can either flip the scored mango inside out to create a fun addition to your fruit tray (like in the photos), or use a spoon to scoop out the cubes.
  5. There’s still a good bit of fruit left surrounding the seed. The best way I’ve found to get this off is to simply whittle away at it until you’ve got as close to the seed as you can.
Cut mangoes on a white background

How to store mangoes

Store mangoes at room temperature until they are soft, then move them to the refrigerator. You can also store them frozen, either whole or precut. Frozen mango is better for use as a puree or in smoothies.

Allergy to Mango Skins

The skin of the mango is a common allergen (one that I had the pleasure of discovering while on a Hawaiian vacation). The skin contains urushiol, the same compound found in poison ivy that causes an itchy rash. To avoid an itchy mouth and lips, remove the skin prior to eating the mango.

Favorite Mango Recipes

  • Mango Smoothie
  • Mango Chutney
  • Mango Lassi Popsicles
  • Mango Kombucha
  • Mango Salsa
Cut mangoes on a white background

Mango Nutrition Information

per 1 cup (165g) of diced, raw mango

  • Calories: 107
  • Carbohydrates: 28g
  • Fiber: 3g, 12% Daily Value (DV)
  • Protein: 1g
  • Fat: 0g
  • 76% DV of Vitamin C: A water-soluble vitamin that acts as an antioxidant to fight against potentially damaging free radicals (molecules with unshared electrons that float around wreaking havoc) and an important cofactor in collagen synthesis.
  • 25% DV of Vitamin A: Provides the provitamin version of this fat-soluble vitamin, meaning it comes from a plant source and your body converts the plant pigment into active Vitamin A. It is essential in many components of healthy vision, as well as immunity and cell growth / differentiation.
  • 11% DV of Vitamin B6 (a.k.a Pyridoxine): A water-soluble vitamin that works behind the scenes as a coenzyme in many important reactions within your body, including protein metabolism and red blood cell formation, among countless other functions.
  • 9% DV of Vitamin E: A fat-soluble antioxidant that fights against potentially damaging free radicals from reacting with oxygen when fat is metabolized.

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  1. Ziiar N. Vululleh says

    Posted on 5/1 at 6:55 pm

    Thanks for the information

    Reply
  2. Patty Sutherland says

    Posted on 11/29 at 12:39 am

    I ate a mango, skins and all…Didn’t know… Will I get sick????

    Reply
    • Sarah says

      Posted on 11/29 at 4:31 pm

      Probably not! The allergy is only in some people (I happen to be allergic to everything, so I wasn’t surprised when I was allergic to the skin too).

  3. Lorae says

    Posted on 2/16 at 8:23 pm

    When I shake one of the mangos I bought today, the pit moves like it’s completely detached from the flesh. What does this mean? Old, ripe, not ripe?

    Reply
    • Sarah says

      Posted on 2/17 at 9:31 am

      So strange! I’ve never had this happen, but I would guess it means it’s pretty old.

  4. Memphis says

    Posted on 6/18 at 10:16 pm

    How can I tell if a mango is bad to eat (like when bananas are mostly dark brown inside) ?

    Reply
    • Sarah says

      Posted on 6/19 at 11:37 am

      It will be overly soft and smell a bit fermented!

  5. Leann says

    Posted on 10/7 at 4:52 am

    My mango has started to get brown spots but is still really hard. Why?

    Reply
    • Sarah says

      Posted on 10/7 at 10:10 am

      Hmm I’m not sure actually! I would still wait until it’s slightly soft. The spots could perhaps just be on the outside.

  6. Douglas Coady says

    Posted on 2/2 at 9:21 pm

    when I buy mango’s they feel ripened on the outside but when I peel them they are brown all the way to the seed?

    Reply
    • Sarah Bond says

      Posted on 2/3 at 8:30 am

      It sounds like they are actually overripe!

    • Isuwa Jacob says

      Posted on 5/20 at 2:59 am

      Pls how can I go about mango butter

    • Sarah Bond says

      Posted on 5/20 at 9:50 am

      Here is a recipe you may like!

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