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Mahanok Mango
Fruits
Nutri-ScoreA

Mahanok Mango

Mangifera indica

Clinical Encyclopedia

SM
Scientifically reviewed by:Dra. Sofía Méndez (Clinical Nutritionist)
Nutri-Score & Health Summary

Mahanok 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.

The Mahanok mango is a tropical fruit known for its sweet, juicy flesh and vibrant color. Rich in vitamins and minerals, it is a popular choice for fresh consumption and culinary uses.

Also known as:
MangoIndian Mango
Scientific NameMangifera indica
Region of OriginIndia
Popular Comparisons:
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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%)

Complete Micronutrient Breakdown

Detailed concentration of essential micronutrients per 100g serving.

Vitamins

Major Source (≥ 2% DV)
Vitamin C36.4 mg (40%)
Vitamins with less than 2% DVNone registered

Minerals

Major Source (≥ 2% DV)
Potassium168 mg (5%)
Minerals with less than 2% DVNone registered

Health Benefits

✓Rich in Vitamin C, which supports immune function and skin health.
✓Contains antioxidants that help combat oxidative stress and inflammation.
✓High in dietary 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 elevated blood sugar levels due to its natural sugars.
!Individuals with mango allergies may experience allergic reactions.

How to Prepare & Consume

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

Smart Selection & Storage

How to Select

Choose mangoes that are slightly soft to the touch and have a sweet aroma. Avoid those with dark spots or wrinkles.

How to Store

Store unripe mangoes at room temperature; once ripe, refrigerate to maintain freshness for up to a week.

Myths vs Realities

MythMangoes are fattening.
RealityMangoes are low in calories and can be part of a healthy diet when consumed in moderation.
MythEating mangoes causes acne.
RealityThere is no scientific evidence linking mango consumption to acne; it may be due to individual allergies.
MythMangoes should not be eaten at night.
RealityMangoes can be consumed at any time; they are nutritious regardless of the time of day.

Healthy Recipes

Mahanok Mango Quinoa Salad

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

Ingredients
  • 1 cup cooked quinoa
  • 1 ripe Mahanok 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 Mahanok mango, cherry tomatoes, red onion, and cilantro.
  2. 2. Drizzle lime juice over the salad and season with salt and pepper.
  3. 3. Toss gently to combine and serve chilled.

Mahanok Mango Smoothie Bowl

A vibrant smoothie bowl featuring Mahanok mango, perfect for breakfast or a healthy snack, topped with nuts and seeds.

Ingredients
  • 1 ripe Mahanok mango, peeled and diced
  • 1 banana, frozen
  • 1/2 cup almond milk
  • 1 tablespoon chia seeds
  • Toppings: sliced almonds, coconut flakes, and fresh berries
Instructions
  1. 1. In a blender, combine Mahanok mango, frozen banana, almond milk, and chia seeds until smooth.
  2. 2. Pour the smoothie into a bowl and top with sliced almonds, coconut flakes, and fresh berries.
  3. 3. Enjoy immediately with a spoon.

Grilled Mahanok Mango Chicken Skewers

Juicy chicken skewers marinated in a Mahanok mango glaze, grilled to perfection for a healthy and flavorful meal.

Ingredients
  • 1 pound chicken breast, cubed
  • 1 ripe Mahanok mango, pureed
  • 2 tablespoons soy sauce
  • 1 tablespoon honey
  • 1 tablespoon olive oil
  • Salt and pepper to taste
  • Skewers
Instructions
  1. 1. In a bowl, mix Mahanok mango puree, soy sauce, honey, olive oil, salt, and pepper to create a 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 for 10-12 minutes, turning occasionally, until cooked through.

Mahanok Mango Chia Pudding

A nutritious and satisfying chia pudding layered with Mahanok mango puree, ideal for breakfast or dessert.

Ingredients
  • 1/4 cup chia seeds
  • 1 cup almond milk
  • 1 ripe Mahanok mango, pureed
  • 1 tablespoon maple syrup (optional)
  • Fresh mint for garnish
Instructions
  1. 1. In a bowl, mix chia seeds and almond milk, and let sit for 10 minutes to thicken.
  2. 2. Stir in maple syrup if desired, and layer chia pudding with Mahanok mango puree in serving glasses.
  3. 3. Garnish with fresh mint and serve chilled.

Mahanok Mango Salsa

A zesty and colorful salsa made with Mahanok mango, perfect as a dip or topping for grilled fish or chicken.

Ingredients
  • 1 ripe Mahanok mango, diced
  • 1/2 red bell pepper, diced
  • 1/4 red onion, finely chopped
  • 1 jalapeño, minced
  • Juice of 1 lime
  • Salt to taste
  • Fresh cilantro, chopped
Instructions
  1. 1. In a bowl, combine diced Mahanok mango, red bell pepper, red onion, jalapeño, lime juice, and salt.
  2. 2. Mix well and fold in chopped cilantro.
  3. 3. Serve immediately with tortilla chips or as a topping for grilled meats.

Mahanok Mango Oatmeal

A wholesome oatmeal dish topped with fresh Mahanok mango and nuts, providing a delicious start to your day.

Ingredients
  • 1 cup rolled oats
  • 2 cups water or almond milk
  • 1 ripe Mahanok mango, diced
  • 1 tablespoon almond butter
  • 1 tablespoon honey or maple syrup
  • A pinch of cinnamon
Instructions
  1. 1. In a saucepan, bring water or almond milk to a boil and add rolled oats.
  2. 2. Reduce heat and simmer for about 5 minutes, stirring occasionally.
  3. 3. Serve topped with diced Mahanok mango, almond butter, honey, and a sprinkle of cinnamon.

Mahanok Mango and Avocado Toast

A trendy and nutritious toast topped with creamy avocado and sweet Mahanok mango, perfect for brunch.

Ingredients
  • 2 slices whole-grain bread
  • 1 ripe avocado, mashed
  • 1 ripe Mahanok 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 Mahanok mango slices.
  3. 3. Season with salt, pepper, and red pepper flakes if desired.

Mahanok Mango Coconut Energy Bites

No-bake energy bites made with Mahanok mango and coconut, perfect for a healthy snack on the go.

Ingredients
  • 1 cup rolled oats
  • 1/2 cup dried Mahanok mango, chopped
  • 1/2 cup almond butter
  • 1/4 cup shredded coconut
  • 1 tablespoon honey
  • 1/4 cup chia seeds
Instructions
  1. 1. In a bowl, mix all ingredients until well combined.
  2. 2. Roll the mixture into small balls and place on a baking sheet.
  3. 3. Refrigerate for at least 30 minutes before enjoying.

Mahanok Mango Yogurt Parfait

A delicious yogurt parfait layered with Mahanok mango and granola, perfect for breakfast or a healthy dessert.

Ingredients
  • 1 cup Greek yogurt
  • 1 ripe Mahanok mango, diced
  • 1/2 cup granola
  • 1 tablespoon honey
  • Fresh berries for garnish
Instructions
  1. 1. In a glass, layer Greek yogurt, diced Mahanok mango, and granola.
  2. 2. Drizzle honey on top and add fresh berries for garnish.
  3. 3. Serve immediately with a spoon.

Mahanok Mango and Spinach Smoothie

A nutrient-packed green smoothie featuring Mahanok mango and spinach, perfect for a quick breakfast or post-workout boost.

Ingredients
  • 1 ripe Mahanok mango, diced
  • 1 cup fresh spinach
  • 1 banana
  • 1 cup coconut water
  • 1 tablespoon flaxseeds
Instructions
  1. 1. In a blender, combine Mahanok mango, spinach, banana, coconut water, and flaxseeds.
  2. 2. Blend until smooth and creamy.
  3. 3. Pour into a glass and enjoy immediately.

Frequently Asked Questions (FAQ)

What is the best way to ripen a Mahanok mango?

Place the mango in a paper bag at room temperature to speed up the ripening process.

Can I eat the skin of a Mahanok mango?

While the skin is edible, it may cause allergic reactions in some individuals; it's best to peel it.

How do I store Mahanok mangoes?

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

Are Mahanok 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 nutrients are found in Mahanok mangoes?

They are rich in Vitamin C, Vitamin A, folate, and potassium.

Can Mahanok mangoes be frozen?

Yes, they can be frozen after peeling and slicing for later use in smoothies or desserts.

How can I tell if a Mahanok mango is ripe?

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

What are some recipes that use Mahanok mangoes?

They can be used in salads, salsas, smoothies, or as a topping for desserts.

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Comparisons
Mahanok Mango vs Acai Berry Blend Mahanok Mango vs Acerola Mahanok Mango vs American Black Elderberry
Nutrients
Protein in Mahanok Mango Calories in Mahanok Mango Vitamin-c in Mahanok Mango Magnesium in Mahanok Mango
Featured Guides
Health Benefits of Mahanok Mango Healthy Recipes with Mahanok Mango
Rankings
Fruits high in vitamin-c Fruits high in fiber Fruits low in carbohidratos Fruits low in índice glucémico