Mango
Get to know the mango — a sweet tropical fruit rich in vitamins A and C. Nutritional content, health benefits, and how to pick a sweet, ripe mango.
What Is Mango?
Mango (Mangifera indica) is a tropical fruit with sweet, slightly tart, orange-yellow flesh and a distinctive aroma that few other fruits can match. Indonesia has a wide variety of popular cultivars, ranging from harum manis, gedong gincu, arumanis, to golek mango, each with different textures and levels of sweetness. Mango is often called the "king of tropical fruits" because of its rich flavor and popularity across nearly the entire archipelago.
Besides being eaten ripe, tart unripe mango is also an essential ingredient for rujak (spicy fruit salad) and Indonesian-style pickles, showing just how versatile this fruit is at different stages of ripeness.
Mango Nutritional Content
Per 100 grams of fresh ripe mango:
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| Nutrient | Amount |
|---|---|
| Calories | ~60 kcal |
| Carbohydrates | ~15 g |
| Fiber | ~1.6 g |
| Vitamin C | ~36 mg |
| Vitamin A | ~54 mcg (equivalent to ~1082 IU beta-carotene) |
Mango's sugar content increases as it ripens, so very ripe mango is indeed sweeter and slightly higher in calories.
Health Benefits
- Supports eye health — beta-carotene, which the body converts into vitamin A, helps maintain visual function.
- Strengthens the immune system — high vitamin C content plays a role in immune cell production.
- Good for skin — the combination of vitamins A and C is believed to help maintain skin elasticity and health.
- Aids digestion — natural enzymes and fiber in mango help the digestive process.
How to Enjoy Mango
- Eaten fresh when ripe — simply peel and slice, and enjoy its freshness without any additions.
- Rujak or pickled (asinan) — unripe mango is thinly sliced and combined with a palm sugar and chili seasoning for a fresh, spicy-sweet flavor.
- Mango juice or smoothie — blended with ice and a bit of milk for a refreshing, creamy drink.
- Fruit salad or topping — pieces of ripe mango pair well with yogurt or granola.
How to Choose & Store
- gently press the skin — ripe mango will feel slightly soft but not mushy
- smell the base of the stem; ripe mango usually has a distinctive sweet aroma
- avoid mangoes with large black spots or wrinkled skin
- unripe mango can be stored at room temperature until fully ripe
- once ripe, store in the refrigerator to slow down spoilage
- ripe mango kept in the fridge usually lasts 4-5 days before its texture starts to decline
Practical Tips
- Cut using the hedgehog technique — slice both sides off the pit, score the flesh into cubes, then flip the skin inside out so it's easy to scoop.
- Speed up ripening — store the mango in a closed paper bag at room temperature for 1-2 days.
- Freeze ripe mango — dice it and freeze for a ready smoothie stock anytime, without having to peel again.
- Make use of unripe mango — if you've already picked or bought mango that's still tart, turn it into rujak or pickles instead of throwing it away.
Frequently Asked Questions
Is mango safe for people with diabetes?
Why does mango sometimes cause itching in the mouth or on the skin?
How can you tell if a mango is ripe without cutting it?
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