Home/Fruits/Haden Mango
Back to Home
Haden Mango
Fruits
Nutri-ScoreA

Haden Mango

Mangifera indica

Clinical Encyclopedia

The Haden mango is a popular variety known for its sweet flavor and vibrant color. It is rich in vitamins and antioxidants, making it a nutritious addition to any diet.

Scientific NameMangifera indica
Region of OriginIndia
Popular Comparisons:
Haden Mango VS AcerolaHaden Mango VS American Black ElderberryHaden Mango VS American BladdernutHaden Mango VS American ElderberryHaden Mango VS American HackberryHaden 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 supports immune function and skin health.
✓Contains antioxidants that may help reduce inflammation and oxidative stress.
✓High in fiber, promoting digestive health and regularity.
✓Provides essential nutrients like potassium, which is important for heart health.

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, either sliced or in smoothies. Can also be used in salsas or desserts.

Smart Selection & Storage

How to Select

Choose mangoes that are slightly soft to the touch and have a fruity aroma. Look for vibrant color without blemishes.

How to Store

Store unripe mangoes at room temperature. Once ripe, refrigerate to maintain 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 that support health.
MythEating mangoes causes acne.+
RealityThere is no scientific evidence linking mango consumption to acne; individual reactions may vary.
MythAll mangoes taste the same.+
RealityDifferent varieties of mangoes, like Haden, have unique flavors and textures.

Healthy Recipes

Haden Mango Quinoa Salad

A refreshing salad combining the sweetness of Haden mango with protein-packed quinoa, perfect for a light lunch or dinner.

Ingredients
  • 1 cup cooked quinoa
  • 1 ripe Haden mango, diced
  • 1/2 cup cherry tomatoes, halved
  • 1/4 cup red onion, finely chopped
  • 1/4 cup fresh cilantro, chopped
  • 2 tablespoons lime juice
  • Salt and pepper to taste
Instructions
  1. 1. In a large bowl, combine cooked quinoa, diced Haden mango, cherry tomatoes, red onion, and cilantro.
  2. 2. Drizzle with lime juice and season with salt and pepper.
  3. 3. Toss gently to combine and serve chilled.

Haden Mango Smoothie Bowl

A vibrant smoothie bowl featuring Haden mango, perfect for a nutritious breakfast or post-workout snack.

Ingredients
  • 1 ripe Haden mango, peeled and diced
  • 1 banana, frozen
  • 1/2 cup coconut milk
  • 1 tablespoon chia seeds
  • Toppings: sliced kiwi, granola, and shredded coconut
Instructions
  1. 1. In a blender, combine Haden mango, frozen banana, coconut milk, and chia seeds.
  2. 2. Blend until smooth and creamy.
  3. 3. Pour into a bowl and top with sliced kiwi, granola, and shredded coconut.

Haden Mango Salsa

A zesty salsa that pairs perfectly with grilled chicken or fish, featuring the tropical flavor of Haden mango.

Ingredients
  • 1 ripe Haden mango, diced
  • 1/2 red bell pepper, diced
  • 1/4 red onion, finely chopped
  • 1 jalapeño, seeded and minced
  • 1/4 cup fresh cilantro, chopped
  • Juice of 1 lime
  • Salt to taste
Instructions
  1. 1. In a bowl, combine diced Haden mango, red bell pepper, red onion, jalapeño, and cilantro.
  2. 2. Add lime juice and season with salt.
  3. 3. Mix well and let sit for 15 minutes before serving.

Haden Mango Chia Pudding

A nutritious chia pudding layered with creamy Haden mango puree, perfect for a healthy breakfast or dessert.

Ingredients
  • 1/4 cup chia seeds
  • 1 cup almond milk
  • 1 ripe Haden mango, pureed
  • 1 tablespoon honey or maple syrup
  • Fresh mint for garnish
Instructions
  1. 1. In a bowl, mix chia seeds with almond milk and let sit for 30 minutes until thickened.
  2. 2. In a separate bowl, combine Haden mango puree with honey or maple syrup.
  3. 3. Layer the chia pudding and mango puree in a glass and garnish with fresh mint.

Haden Mango Chicken Skewers

Grilled chicken skewers marinated in a tangy Haden mango sauce, perfect for a healthy barbecue.

Ingredients
  • 1 pound chicken breast, cubed
  • 1 ripe Haden mango, pureed
  • 2 tablespoons soy sauce
  • 1 tablespoon olive oil
  • 1 tablespoon honey
  • Salt and pepper to taste
  • Skewers
Instructions
  1. 1. In a bowl, mix Haden mango puree, soy sauce, olive oil, honey, salt, and pepper to create a marinade.
  2. 2. Add cubed chicken to the marinade and let sit for at least 30 minutes.
  3. 3. Thread chicken onto skewers and grill for 10-12 minutes, turning occasionally.

Haden Mango Coconut Rice

A fragrant coconut rice dish infused with the sweetness of Haden mango, perfect as a side dish.

Ingredients
  • 1 cup jasmine rice
  • 1 cup coconut milk
  • 1 cup water
  • 1 ripe Haden mango, diced
  • 1 tablespoon lime juice
  • Salt to taste
Instructions
  1. 1. Rinse jasmine rice under cold water until water runs clear.
  2. 2. In a pot, combine rice, coconut milk, water, and salt. Bring to a boil, then reduce heat and simmer for 15 minutes.
  3. 3. Once cooked, fluff rice with a fork and stir in diced Haden mango and lime juice before serving.

Haden Mango Oatmeal

A hearty oatmeal bowl topped with fresh Haden mango and nuts, providing a nutritious start to your day.

Ingredients
  • 1 cup rolled oats
  • 2 cups almond milk
  • 1 ripe Haden mango, diced
  • 1/4 cup walnuts, chopped
  • 1 tablespoon honey
  • Cinnamon to taste
Instructions
  1. 1. In a saucepan, bring almond milk to a boil and add rolled oats.
  2. 2. Reduce heat and simmer for 5-7 minutes until creamy.
  3. 3. Serve topped with diced Haden mango, walnuts, honey, and a sprinkle of cinnamon.

Haden Mango and Spinach Smoothie

A nutrient-packed green smoothie that combines Haden mango with spinach for a refreshing drink.

Ingredients
  • 1 ripe Haden mango, diced
  • 1 cup fresh spinach
  • 1 banana
  • 1 cup coconut water
  • 1 tablespoon flaxseeds
Instructions
  1. 1. In a blender, combine Haden mango, spinach, banana, coconut water, and flaxseeds.
  2. 2. Blend until smooth and serve immediately for a refreshing boost.

Haden Mango Sorbet

A simple and refreshing sorbet made with ripe Haden mango, perfect for a healthy dessert.

Ingredients
  • 2 ripe Haden mangoes, peeled and diced
  • 1/4 cup lime juice
  • 2 tablespoons honey or agave syrup
  • Pinch of salt
Instructions
  1. 1. In a blender, combine diced Haden mango, lime juice, honey, and salt.
  2. 2. Blend until smooth and pour into a shallow dish.
  3. 3. Freeze for at least 4 hours, stirring every hour until it reaches a sorbet consistency.

Haden Mango Avocado Toast

A delicious twist on avocado toast, topped with sweet Haden mango for a burst of flavor.

Ingredients
  • 2 slices whole grain bread
  • 1 ripe avocado, mashed
  • 1 ripe Haden mango, sliced
  • Salt and pepper to taste
  • Red pepper flakes (optional)
Instructions
  1. 1. Toast the whole grain bread until golden brown.
  2. 2. Spread mashed avocado on each slice and top with sliced Haden mango.
  3. 3. Season with salt, pepper, and red pepper flakes if desired.

Frequently Asked Questions (FAQ)

What is the best way to ripen a Haden mango?

Place the mango in a paper bag at room temperature until it softens.

Can I eat the skin of a Haden mango?

Yes, the skin is edible but may be tough; wash thoroughly before consumption.

How do I know when a Haden mango is ripe?

A ripe mango will yield slightly to gentle pressure and have a sweet aroma.

What are the health benefits of Haden mango?

Haden mangoes are high in vitamins, antioxidants, and fiber, supporting overall health.

Can Haden mangoes be frozen?

Yes, they can be frozen; peel and slice before freezing for best results.

How should I store Haden mangoes?

Store ripe mangoes in the refrigerator to prolong freshness.

Are Haden mangoes good for weight loss?

In moderation, they can be part of a weight loss diet due to their low calorie and high fiber content.

What dishes can I make with Haden mango?

They can be used in salads, smoothies, desserts, and salsas.

Related Superfoods
Abalone Acerola Alaska Plaice Fillet
Comparisons
Haden Mango vs Acerola Haden Mango vs American Black Elderberry Haden Mango vs American Bladdernut
Nutrients
Protein in Haden Mango Calories in Haden Mango Vitamin-c in Haden Mango Magnesium in Haden Mango
Featured Guides
Health Benefits of Haden Mango Healthy Recipes with Haden Mango