Sliced Mango
Mangifera indicaClinical Encyclopedia
Sliced 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.
Sliced mango is a tropical fruit known for its sweet, juicy flesh and vibrant color. It is rich in vitamins, particularly vitamin C, and provides a refreshing taste that is enjoyed worldwide.
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 fresh, sliced mango can be added to salads, smoothies, or desserts. Avoid cooking to preserve its nutrients.
Smart Selection & Storage
Choose mangoes that are slightly soft to the touch and have a sweet aroma. Avoid those with dark spots or wrinkles.
Store unripe mangoes at room temperature. Once ripe, refrigerate to maintain freshness for up to five days.
Myths vs Realities
Healthy Recipes
Mango Quinoa Salad
A refreshing salad combining the sweetness of sliced mango with protein-packed quinoa, perfect for a light lunch or dinner.
- 1 cup cooked quinoa
- 1 ripe sliced mango
- 1/2 cup diced cucumber
- 1/4 cup chopped red onion
- 1/4 cup chopped fresh cilantro
- 2 tablespoons lime juice
- Salt and pepper to taste
- 1. In a large bowl, combine cooked quinoa, sliced mango, cucumber, red onion, and cilantro.
- 2. Drizzle lime juice over the salad and season with salt and pepper.
- 3. Toss gently to combine and serve chilled.
Mango Chia Seed Pudding
A creamy and nutritious chia seed pudding layered with fresh sliced mango, perfect for breakfast or a healthy dessert.
- 1/2 cup almond milk
- 1/4 cup chia seeds
- 1 tablespoon honey or maple syrup
- 1 sliced mango
- 1/2 teaspoon vanilla extract
- 1. In a bowl, whisk together almond milk, chia seeds, honey, and vanilla extract.
- 2. Refrigerate for at least 4 hours or overnight until thickened.
- 3. Layer the chia pudding with sliced mango in a glass and enjoy.
Spicy Mango Salsa
A vibrant and zesty salsa made with fresh sliced mango, perfect for topping grilled fish or chicken.
- 1 sliced mango
- 1/2 cup diced tomatoes
- 1/4 cup chopped red onion
- 1 jalapeño, minced
- 2 tablespoons lime juice
- Salt to taste
- 1. In a bowl, combine sliced mango, tomatoes, red onion, and jalapeño.
- 2. Add lime juice and salt, mixing well.
- 3. Serve immediately with tortilla chips or as a topping for grilled dishes.
Mango Coconut Smoothie
A tropical smoothie blending sliced mango with coconut milk and spinach for a nutritious boost.
- 1 sliced mango
- 1 cup coconut milk
- 1 cup fresh spinach
- 1 tablespoon honey
- Ice cubes
- 1. In a blender, combine sliced mango, coconut milk, spinach, honey, and ice cubes.
- 2. Blend until smooth and creamy.
- 3. Pour into a glass and enjoy immediately.
Mango and Avocado Toast
A delicious and healthy twist on avocado toast topped with fresh sliced mango for a burst of flavor.
- 2 slices whole grain bread
- 1 ripe avocado
- 1 sliced mango
- Salt and pepper to taste
- Red pepper flakes (optional)
- 1. Toast the whole grain bread until golden brown.
- 2. Mash the avocado in a bowl and season with salt and pepper.
- 3. Spread the mashed avocado on the toast and top with sliced mango and red pepper flakes if desired.
Mango and Black Bean Tacos
Healthy tacos filled with black beans, sliced mango, and fresh veggies, offering a delightful mix of flavors.
- 4 corn tortillas
- 1 can black beans, rinsed and drained
- 1 sliced mango
- 1/2 cup shredded cabbage
- 1/4 cup chopped cilantro
- Lime wedges for serving
- 1. Warm the corn tortillas in a skillet over medium heat.
- 2. In each tortilla, layer black beans, sliced mango, and shredded cabbage.
- 3. Garnish with cilantro and serve with lime wedges.
Mango Overnight Oats
A quick and nutritious breakfast option featuring sliced mango and oats soaked overnight for a creamy texture.
- 1/2 cup rolled oats
- 1 cup almond milk
- 1 sliced mango
- 1 tablespoon chia seeds
- 1 tablespoon honey
- 1. In a jar, combine rolled oats, almond milk, chia seeds, and honey.
- 2. Stir well and refrigerate overnight.
- 3. In the morning, top with sliced mango before serving.
Mango Chicken Skewers
Grilled chicken skewers marinated in a mango glaze, offering a sweet and savory flavor profile that's healthy and satisfying.
- 1 pound chicken breast, cubed
- 1 sliced mango
- 1/4 cup soy sauce
- 2 tablespoons honey
- 1 tablespoon olive oil
- Skewers
- 1. In a bowl, mix soy sauce, honey, and olive oil to create a marinade.
- 2. Add chicken cubes and marinate for at least 30 minutes.
- 3. Thread chicken and sliced mango onto skewers and grill until cooked through.
Mango Spinach Salad with Almonds
A nutrient-rich salad featuring fresh spinach, sliced mango, and crunchy almonds, drizzled with a light vinaigrette.
- 4 cups fresh spinach
- 1 sliced mango
- 1/4 cup sliced almonds
- 2 tablespoons balsamic vinaigrette
- Salt and pepper to taste
- 1. In a large bowl, combine fresh spinach, sliced mango, and sliced almonds.
- 2. Drizzle with balsamic vinaigrette and season with salt and pepper.
- 3. Toss gently and serve immediately.
Mango Yogurt Parfait
A delightful parfait made with layers of creamy yogurt, sliced mango, and granola for a healthy snack or breakfast.
- 1 cup Greek yogurt
- 1 sliced mango
- 1/2 cup granola
- 1 tablespoon honey
- 1. In a glass, layer Greek yogurt, sliced mango, and granola.
- 2. Repeat the layers until the glass is full.
- 3. Drizzle honey on top and serve immediately.
Frequently Asked Questions (FAQ)
What are the health benefits of eating mango?
Mango is rich in vitamins, particularly vitamin C and A, which support immune health and vision.
Can mango help with digestion?
Yes, mango contains dietary fiber which aids in digestion and helps prevent constipation.
Is mango high in sugar?
Mango does contain natural sugars, but it is low in calories and can be part of a balanced diet.
How can I tell if a mango is ripe?
A ripe mango will yield slightly to pressure and have a sweet aroma near the stem.
Can I freeze sliced mango?
Yes, sliced mango can be frozen for later use in smoothies or desserts.
What is the best way to store mango?
Store unripe mangoes at room temperature; once ripe, refrigerate to extend freshness.
Are there any side effects of eating too much mango?
Overconsumption may lead to digestive issues due to its high sugar and fiber content.
Can mangoes be eaten on a low-carb diet?
Mangoes are relatively higher in carbohydrates, so moderation is key for low-carb diets.