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Ataulfo Honey Mango
Fruits
Nutri-ScoreA

Ataulfo Honey Mango

Mangifera indica

Clinical Encyclopedia

The Ataulfo honey mango, known for its creamy texture and sweet flavor, is a popular tropical fruit rich in vitamins and antioxidants. It is particularly high in vitamin C, which supports immune function and skin health.

Scientific NameMangifera indica
Region of OriginMexico
Popular Comparisons:
Ataulfo Honey Mango VS AcerolaAtaulfo Honey Mango VS American Black ElderberryAtaulfo Honey Mango VS American BladdernutAtaulfo Honey Mango VS American ElderberryAtaulfo Honey Mango VS American HackberryAtaulfo Honey Mango VS American Plum

Macronutrient Ratio

Caloric distribution of primary energy metrics per 100g

Calories60 kcal
Water
83%
Fiber1.6g
Total16.2g
Protein
0.8g(5%)
Fats
0.4g(2%)
Carbohydrates
15g(93%)

Micronutrient DV% Score

Top vitamins and minerals ranked by percentage of Daily Recommended Value

Vitamins (DV%)
Minerals (DV%)

Health Benefits

✓Rich in vitamin C, which boosts the immune system and promotes skin health.
✓Contains antioxidants that help combat oxidative stress and reduce inflammation.
✓High fiber content aids in digestion and promotes gut health.
✓Low in calories, making it a great option for weight management.

Possible Risks & Side Effects

!Excessive consumption may lead to digestive discomfort due to high sugar content.
!Individuals with mango allergies should avoid this fruit.

How to Prepare & Consume

Best enjoyed fresh, peeled, and sliced. Can also be blended into smoothies or used in salsas.

Smart Selection & Storage

How to Select

Choose mangoes that are slightly soft to the touch and have a vibrant yellow color without blemishes.

How to Store

Store unripe mangoes at room temperature; once ripe, refrigerate to extend freshness.

Myths vs Realities

MythMangoes are too high in sugar to be healthy.+
RealityWhile mangoes contain natural sugars, they are also rich in fiber and nutrients, making them a healthy choice in moderation.
MythEating mangoes will cause acne.+
RealityThere is no scientific evidence linking mango consumption to acne; skin health is influenced by overall diet and lifestyle.
MythAll mangoes taste the same.+
RealityDifferent varieties of mangoes, like Ataulfo, have unique flavors and textures, with Ataulfo being known for its sweetness and creaminess.

Healthy Recipes

Ataulfo Mango Quinoa Salad

A refreshing quinoa salad featuring Ataulfo honey mango, black beans, and a zesty lime dressing, perfect for a light lunch or side dish.

Ingredients
  • 1 cup cooked quinoa
  • 1 ripe Ataulfo honey mango, diced
  • 1 can black beans, rinsed and drained
  • 1/2 red bell pepper, diced
  • 1/4 cup red onion, finely chopped
  • 1/4 cup fresh cilantro, chopped
  • Juice of 2 limes
  • Salt and pepper to taste
Instructions
  1. 1. In a large bowl, combine cooked quinoa, diced mango, black beans, red bell pepper, red onion, and cilantro.
  2. 2. In a separate bowl, whisk together lime juice, salt, and pepper.
  3. 3. Pour the dressing over the salad, toss gently, and serve chilled.

Mango Chia Seed Pudding

A creamy and nutritious chia seed pudding infused with Ataulfo honey mango puree, perfect for breakfast or a healthy dessert.

Ingredients
  • 1 cup almond milk
  • 1/2 cup Ataulfo honey mango puree
  • 1/4 cup chia seeds
  • 1 tablespoon maple syrup
  • 1 teaspoon vanilla extract
Instructions
  1. 1. In a bowl, whisk together almond milk, mango puree, maple syrup, and vanilla extract.
  2. 2. Stir in chia seeds until well combined.
  3. 3. Cover and refrigerate for at least 4 hours or overnight until thickened. Serve chilled.

Grilled Mango Chicken Skewers

Juicy chicken skewers marinated in a mango glaze made with Ataulfo honey mango, perfect for grilling season.

Ingredients
  • 1 pound chicken breast, cubed
  • 1 ripe Ataulfo honey mango, pureed
  • 2 tablespoons soy sauce
  • 1 tablespoon honey
  • 1 tablespoon lime juice
  • Salt and pepper to taste
  • Skewers
Instructions
  1. 1. In a bowl, mix mango puree, soy sauce, honey, lime juice, salt, and pepper to create the marinade.
  2. 2. Add chicken cubes to the marinade and let sit for at least 30 minutes.
  3. 3. Thread marinated chicken onto skewers and grill over medium heat for 10-15 minutes, turning occasionally, until cooked through.

Ataulfo Mango Smoothie Bowl

A vibrant smoothie bowl made with Ataulfo honey mango, banana, and almond milk, topped with fresh fruits and nuts for added crunch.

Ingredients
  • 1 ripe Ataulfo honey mango, diced
  • 1 banana
  • 1 cup almond milk
  • 1/2 cup granola
  • 1/4 cup shredded coconut
  • Fresh berries for topping
Instructions
  1. 1. In a blender, combine mango, banana, and almond milk until smooth.
  2. 2. Pour the smoothie into a bowl and top with granola, shredded coconut, and fresh berries.
  3. 3. Serve immediately for a refreshing breakfast.

Mango Avocado Salsa

A vibrant and zesty salsa combining Ataulfo honey mango and avocado, perfect as a dip or topping for grilled fish or chicken.

Ingredients
  • 1 ripe Ataulfo honey mango, diced
  • 1 avocado, diced
  • 1/2 red onion, finely chopped
  • 1 jalapeño, minced
  • Juice of 1 lime
  • Salt to taste
  • Fresh cilantro for garnish
Instructions
  1. 1. In a bowl, combine diced mango, avocado, red onion, and jalapeño.
  2. 2. Drizzle with lime juice and season with salt, mixing gently to combine.
  3. 3. Garnish with fresh cilantro and serve with tortilla chips or as a topping.

Mango Coconut Energy Bites

No-bake energy bites made with Ataulfo honey mango, oats, and coconut, perfect for a quick snack or post-workout fuel.

Ingredients
  • 1 cup rolled oats
  • 1/2 cup Ataulfo honey mango, dried and chopped
  • 1/2 cup almond butter
  • 1/4 cup honey
  • 1/4 cup shredded coconut
  • 1/4 cup chia seeds
Instructions
  1. 1. In a large bowl, mix together oats, dried mango, almond butter, honey, shredded coconut, and chia seeds.
  2. 2. Roll the mixture into small balls and place on a baking sheet.
  3. 3. Refrigerate for at least 30 minutes to set before enjoying.

Mango and Spinach Smoothie

A nutrient-packed smoothie blending Ataulfo honey mango with spinach, banana, and almond milk for a delicious and healthy drink.

Ingredients
  • 1 ripe Ataulfo honey mango, diced
  • 1 cup fresh spinach
  • 1 banana
  • 1 cup almond milk
  • 1 tablespoon flaxseeds
Instructions
  1. 1. In a blender, combine mango, spinach, banana, almond milk, and flaxseeds.
  2. 2. Blend until smooth and creamy.
  3. 3. Serve immediately for a refreshing boost of energy.

Mango Oatmeal Bake

A wholesome baked oatmeal dish featuring Ataulfo honey mango, perfect for a healthy breakfast or snack option.

Ingredients
  • 2 cups rolled oats
  • 1 ripe Ataulfo honey mango, diced
  • 2 cups almond milk
  • 1/4 cup maple syrup
  • 1 teaspoon cinnamon
  • 1 teaspoon baking powder
Instructions
  1. 1. Preheat the oven to 350°F (175°C).
  2. 2. In a large bowl, mix oats, diced mango, almond milk, maple syrup, cinnamon, and baking powder.
  3. 3. Pour the mixture into a greased baking dish and bake for 30-35 minutes until set. Serve warm.

Mango and Black Bean Tacos

Delicious tacos filled with a mixture of black beans and Ataulfo honey mango, topped with fresh cilantro and avocado for a healthy twist.

Ingredients
  • 8 small corn tortillas
  • 1 can black beans, rinsed and drained
  • 1 ripe Ataulfo honey mango, diced
  • 1 avocado, sliced
  • 1/4 cup fresh cilantro, chopped
  • Juice of 1 lime
  • Salt to taste
Instructions
  1. 1. In a bowl, combine black beans, diced mango, lime juice, and salt.
  2. 2. Warm the corn tortillas in a skillet or microwave.
  3. 3. Fill each tortilla with the black bean and mango mixture, top with avocado slices and cilantro, and serve immediately.

Frequently Asked Questions (FAQ)

What is the best way to ripen Ataulfo mangoes?

Place them in a paper bag at room temperature until they yield slightly to pressure.

How do I know when an Ataulfo mango is ripe?

A ripe Ataulfo mango will have a golden-yellow skin and yield slightly when pressed.

Can I eat the skin of an Ataulfo mango?

While the skin is edible, it is often recommended to peel it due to its tough texture.

How should I store ripe Ataulfo mangoes?

Store ripe mangoes in the refrigerator to prolong freshness, but allow them to come to room temperature before eating for optimal flavor.

What are some recipes that use Ataulfo mangoes?

Ataulfo mangoes can be used in smoothies, salads, salsas, or desserts like mango sticky rice.

Are Ataulfo mangoes good for smoothies?

Yes, their creamy texture makes them an excellent addition to smoothies.

How many calories are in an Ataulfo mango?

One Ataulfo mango contains approximately 60 calories.

Can I freeze Ataulfo mangoes?

Yes, you can freeze mango slices for later use in smoothies or desserts.

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Comparisons
Ataulfo Honey Mango vs Acerola Ataulfo Honey Mango vs American Black Elderberry Ataulfo Honey Mango vs American Bladdernut
Nutrients
Protein in Ataulfo Honey Mango Calories in Ataulfo Honey Mango Vitamin-c in Ataulfo Honey Mango Magnesium in Ataulfo Honey Mango
Featured Guides
Health Benefits of Ataulfo Honey Mango Healthy Recipes with Ataulfo Honey Mango