The “12 Least Contaminated Foods” list has recognized mangoes as one of those foods. Since pesticides are a major factor in fresh foods, incorporate mangoes to avoid a potential health risk and improve your diet. Mangoes have multiple health benefits, taste great, and make a great healthy snack. There are 107 calories in a mango (1 cup, sliced/165 grams). Mangoes can be mixed with other foods and give a once boring and bland dish an exciting and tempting twist. The number of calories in mangoes can vary depending on the size and type of mango. There are hundreds of different types of mangoes, but there are four variations of mangoes in high demand: Kent, Tommy Atkins, and Keitt.
Kent mangoes are large, juicy and sweet. The months of July, August and September are in season. These particular mangoes are greenish yellow with a bit of a red blush. Kent mangoes are fiber-free. There are 107 calories in a Kent mango (165 grams/1 medium fruit).
Tommy Atkins handles are striking and beautiful. Filled with reds, oranges, purples, and yellows, its color just appeals to people and their taste buds. This particular fruit has a medium fiber content, which would be beneficial for someone focusing on a high-fiber diet. 107 calories (165 grams/1 medium fruit).
Yellow-skinned with a red blush, Keitt mangoes are in season from July through September. Keitt mangoes have a sweet flavor and are virtually fiber-free, except for the flesh area near the seed. Keitt mangoes also have 107 calories (165 grams/1 medium fruit).
Nutrition and Health Benefits
Mango is one of the fruits known as “super fruit” due to its unique flavor, fragrance and health benefits. Mangoes are rich in prebiotic dietary fiber, vitamins, minerals, and antioxidants. Research has found that mangoes are beneficial in protecting the body against colon, breast, leukemia, and prostate cancer. Fresh mango is a great source of potassium, which helps control heart rate and blood pressure. Being rich in vitamins B6, C, and E, mango helps the body build resistance against infection, produces the hormone GABA for the brain, and controls homocysteine levels in the blood. With mango’s low calorie count and numerous health benefits, one cannot go wrong incorporating mangoes into their daily meal plan.
How to store
Green mangoes can be stored at room temperature for three to eight days until ripe. Ripe mangoes should be stored in a plastic or paper bag in the refrigerator for up to five days. To store peeled and cut mangoes, place mangoes in an airtight container and refrigerate for up to four days. If you want to freeze mangoes, place the peeled and sliced mangoes in a single layer on a parchment-lined baking sheet and place in the freezer for two hours. Once frozen, place the mangoes in a resealable freezer bag and store in the freezer until ready to use.
Lime Mango Salsa
*This sauce can be used for a variety of different dishes: dressing for tilapia, salmon, or chicken, or used as a regular snack for dipping.
3 mangoes, peeled and diced
1 large cucumber, peeled and diced
2 tablespoons chopped green onion
1/4 cup diced red bell pepper
2 tablespoons chopped fresh coriander
1 jalapeno pepper, seeded and minced
1/4 teaspoon sea salt
Squeeze the limes to get 1/2 teaspoon of zest in a bowl. Peel and quarter the limes, chop the wedges and add them to the bowl of zest. Add diced mangoes, cucumber, red bell pepper, cilantro, jalapeno pepper, and green onions. Mix all ingredients together, chill in refrigerator until ready to serve.