Overview

A mango is an edible stone fruit produced by the tropical tree Mangifera indica. Mango is widely considered the “king of fruits” and is frequently referred to as the “king of vitamins” due to its exceptional nutritional profile. Mangoes are highly nutrient-dense, packed with vitamins A, C, and various antioxidants, known  for its sweet, pulpy flesh (e.g., Alphonso, Kesar), it is a key ingredient in drinks like lassi, while sour varieties are used in pickles. Mangoes are widely cultivated in tropical climates. There are several hundred cultivars of mango worldwide. Depending on the cultivar, mango fruit varies in size, shape, sweetness, skin colour, and flesh colour, which may be pale yellow, gold, green, or orange. Mango is the national fruit of India, Pakistan, and the Philippines, while the mango tree is the national tree of Bangladesh.

The naturally occurring antioxidants in mango have the potential to reduce signs of sun damage by reducing oxidation of your skin cells. Mango is high in polyphenols, which may have anticancer properties. Polyphenols can help protect against a harmful process called oxidative stress. Test-tube and animal studies have observed that mango polyphenols reduced oxidative stress. They’ve also been found to destroy or stop the growth of various cancer cellsTrusted Source, such as those in breast cancerTrusted Source.

Culinary uses

Mangoes are generally sweet, although the taste and texture of the flesh vary across cultivars; some, such as Alphonso, have a soft, pulpy, juicy texture similar to an overripe plum, while others, such as Tommy Atkins, are firmer with a fibrous texture.

Mangoes are used in many cuisines. Sour, unripe mangoes are used in side dishes in Indian cuisine such as mango chutney and pickles such as avakaya.

A summer drink called aam panna is made with mangoes.Mango lassi is consumed throughout South Asia, prepared by mixing ripe mangoes or mango pulp with buttermilk and sugar.

In Indonesian cuisine, unripe mango is processed into asinan, rujak and sambal pencit/mangga muda, or eaten with edible salt. Raw green mangoes can be sliced and eaten like a salad. In most parts of Southeast Asia, they are commonly eaten with fish sauce, vinegar, soy sauce, or with a dash of salt (plain or spicy) – a combination usually known as “mango salad” in English. In the Philippines, green mangoes are eaten with savory condiments such as bagoong (salty fish or shrimp paste), soy sauce, vinegar, or chilis. Mango float and mango cake, which use slices of ripe mangoes, are eaten in the Philippines.

• Vitamin C: 1 cup (165 grams) provides nearly 67% of the Daily Value (DV).
• Minerals: A good source of copper and folate, supports immunity.

A raw mango is 84% water, 15% carbohydrates, 1% protein, and has negligible fat (table). In a reference amount of 100 g (3.5 oz), raw mango supplies 60 calories and is a rich source of vitamin C (40% of the Daily Value) with moderate amounts of folate (11% DV) and copper (12% DV), while other micronutrients are low in content

• Alphonso (Hapus): Renowned for vibrant golden color, smooth texture, and rich taste, often called the “King of Mangoes”.
• Gir Kesar: Known as the “Queen of Mangoes,” offering a sweet, saffron-like flavor perfect for pulp-based dishes.
• Totapuri: Popular in the industrial pulp sector.

The bottom line

So folks, keep in mind that mango is sweeter and contains more sugar than many other fruits. Moderation is key — it’s best to limit mango to about 2 cups (330 grams) per day.