Green Mango
Mangifera indicaClinical Encyclopedia
Green Mango provides 60 kcal, 0.8g of protein, 15g of carbohydrates, and 1.6g of fiber per 100g. With a Nutri-Score grade 'A', it is a highly recommended option for nutrient density.
Green mangoes are unripe mangoes that are tart and crisp, often used in salads and savory dishes. They are rich in vitamins and minerals, providing numerous health benefits.
Macronutrient Ratio
Caloric distribution of primary energy metrics per 100g
Micronutrient DV% Score
Top vitamins and minerals ranked by percentage of Daily Recommended Value
Complete Micronutrient Breakdown
Detailed concentration of essential micronutrients per 100g serving.
Vitamins
Minerals
Health Benefits
Possible Risks & Side Effects
How to Prepare & Consume
Best enjoyed raw in salads or pickles; can also be blended into smoothies or juices.
Smart Selection & Storage
Look for firm, green mangoes with a smooth skin and no dark spots. Avoid overly soft or blemished fruits.
Store unripe mangoes at room temperature until they ripen, then refrigerate to extend freshness.
Myths vs Realities
Healthy Recipes
Green Mango Salad with Quinoa and Avocado
This refreshing salad combines the tartness of green mango with protein-rich quinoa and creamy avocado for a nutritious meal.
- 1 cup cooked quinoa
- 1 medium green mango, diced
- 1 ripe avocado, diced
- 1/2 cup cherry tomatoes, halved
- 1/4 cup red onion, finely chopped
- 2 tablespoons lime juice
- 1 tablespoon olive oil
- Salt and pepper to taste
- 1. In a large bowl, combine cooked quinoa, diced green mango, avocado, cherry tomatoes, and red onion.
- 2. In a small bowl, whisk together lime juice, olive oil, salt, and pepper.
- 3. Pour the dressing over the salad, toss gently, and serve chilled.
Spicy Green Mango Salsa
This vibrant salsa features green mango, jalapeños, and fresh herbs, perfect as a dip or topping for grilled fish.
- 1 medium green mango, diced
- 1 jalapeño, seeded and minced
- 1/4 cup red onion, finely chopped
- 1/4 cup cilantro, chopped
- Juice of 1 lime
- Salt to taste
- 1. In a mixing bowl, combine diced green mango, jalapeño, red onion, and cilantro.
- 2. Add lime juice and salt, mixing well to combine.
- 3. Let the salsa sit for 15 minutes before serving to allow flavors to meld.
Green Mango Smoothie Bowl
A nutrient-packed smoothie bowl featuring green mango, spinach, and coconut milk, topped with your favorite seeds and fruits.
- 1 medium green mango, peeled and chopped
- 1 cup spinach
- 1 cup coconut milk
- 1 tablespoon chia seeds
- 1/2 banana for topping
- Fresh berries for topping
- 1. In a blender, combine green mango, spinach, coconut milk, and chia seeds, blending until smooth.
- 2. Pour the smoothie into a bowl and top with sliced banana and fresh berries.
- 3. Serve immediately for a refreshing breakfast or snack.
Green Mango and Cucumber Gazpacho
This chilled soup blends green mango and cucumber for a refreshing summer dish, perfect for hot days.
- 1 medium green mango, peeled and chopped
- 1 cucumber, peeled and diced
- 1/2 red bell pepper, diced
- 1/4 cup red onion, chopped
- 2 cups vegetable broth
- 2 tablespoons olive oil
- Salt and pepper to taste
- 1. In a blender, combine green mango, cucumber, red bell pepper, red onion, and vegetable broth.
- 2. Blend until smooth, then stir in olive oil, salt, and pepper.
- 3. Chill in the refrigerator for at least 1 hour before serving.
Green Mango Chutney
A tangy and spicy chutney made with green mango, perfect as a condiment for grilled meats or as a spread.
- 1 medium green mango, peeled and grated
- 1/2 cup sugar
- 1/4 cup vinegar
- 1 teaspoon grated ginger
- 1 teaspoon mustard seeds
- 1/2 teaspoon turmeric
- Salt to taste
- 1. In a saucepan, combine grated green mango, sugar, vinegar, ginger, mustard seeds, turmeric, and salt.
- 2. Cook over medium heat, stirring frequently, until the mixture thickens (about 20 minutes).
- 3. Allow to cool and store in a jar in the refrigerator.
Green Mango and Spinach Wrap
A healthy wrap filled with green mango, spinach, and hummus, perfect for a quick lunch or snack.
- 1 large whole grain tortilla
- 1/2 medium green mango, sliced
- 1 cup fresh spinach
- 1/4 cup hummus
- 1/4 cup shredded carrots
- 1. Spread hummus evenly over the tortilla.
- 2. Layer spinach, green mango slices, and shredded carrots on top.
- 3. Roll the tortilla tightly, slice in half, and serve.
Green Mango Coconut Rice
A fragrant rice dish combining green mango and coconut milk, perfect as a side for grilled chicken or fish.
- 1 cup jasmine rice
- 1 cup coconut milk
- 1 medium green mango, diced
- 1 cup water
- 1 tablespoon lime juice
- Salt to taste
- 1. Rinse the jasmine rice under cold water until the water runs clear.
- 2. In a pot, combine rice, coconut milk, water, and salt. Bring to a boil, then reduce heat to low and cover.
- 3. Cook for 15-20 minutes until rice is tender. Fluff with a fork and stir in lime juice and diced green mango before serving.
Green Mango and Lentil Salad
A protein-packed salad featuring green mango, lentils, and a zesty dressing, ideal for a filling meal.
- 1 cup cooked lentils
- 1 medium green mango, diced
- 1/2 cup bell pepper, diced
- 1/4 cup red onion, chopped
- 2 tablespoons olive oil
- Juice of 1 lemon
- Salt and pepper to taste
- 1. In a large bowl, combine cooked lentils, diced green mango, bell pepper, and red onion.
- 2. In a small bowl, whisk together olive oil, lemon juice, salt, and pepper.
- 3. Pour the dressing over the salad, toss gently, and serve.
Green Mango Sorbet
A refreshing and healthy dessert made with pureed green mango and a hint of lime, perfect for hot days.
- 2 medium green mangoes, peeled and chopped
- 1/4 cup honey or agave syrup
- Juice of 1 lime
- 1/2 cup water
- 1. In a blender, combine chopped green mango, honey, lime juice, and water, blending until smooth.
- 2. Pour the mixture into a shallow dish and freeze for about 2 hours, stirring every 30 minutes.
- 3. Once frozen, scoop into bowls and serve immediately.
Green Mango and Chickpea Curry
A hearty and flavorful curry featuring green mango and chickpeas, served over brown rice for a complete meal.
- 1 medium green mango, diced
- 1 can chickpeas, drained and rinsed
- 1 onion, chopped
- 2 cloves garlic, minced
- 1 tablespoon curry powder
- 1 can coconut milk
- Salt to taste
- 2 cups cooked brown rice
- 1. In a large skillet, sauté onion and garlic until translucent.
- 2. Add curry powder and cook for another minute before adding diced green mango and chickpeas.
- 3. Pour in coconut milk, simmer for 15 minutes, and serve over cooked brown rice.
Frequently Asked Questions (FAQ)
What are the health benefits of green mango?
Green mangoes are high in Vitamin C, antioxidants, and fiber, which can boost immunity, reduce inflammation, and aid digestion.
Can I eat green mango raw?
Yes, green mango can be eaten raw, often used in salads or as a tangy snack.
How do I select a good green mango?
Choose firm mangoes with a vibrant green color and no blemishes.
What is the best way to store green mango?
Store unripe green mangoes at room temperature until they ripen, then refrigerate.
Are there any risks associated with eating green mango?
Some people may experience allergic reactions or digestive issues if consumed in large quantities.
Can green mango be used in cooking?
Yes, it can be used in various dishes, including chutneys, salads, and curries.
How does green mango differ from ripe mango?
Green mangoes are tart and firm, while ripe mangoes are sweet and soft.
Is green mango good for weight loss?
Yes, it is low in calories and high in fiber, making it a healthy snack for weight management.