Mango

 

Enjoy a cheeky mango and brighten your day. Mango's powerful antioxidants and vitamin C help protect your body from cellular damage and defend your good mood from the blues.

What nutrients in mango boost mood?
  •  Vitamin C
  •  Folate Vitamin B9
  •  Vitamin E
  •  Antioxidants
  •  Beta-carotene CH3
  •  Dietary Fibre
  •  Low GI Carbohydrates
  •  Natural Fruit Sugars
  •  Potassium

 

*When eaten as part of a healthy varied diet.

How To Store And Prepare

Store
  •  Fridge
  •  Freeze

Top Tip: Don’t judge a mango by its colour – red does not mean ripe. Squeeze a mango gently to judge its ripeness.

 
Prep
  •  Chop
  •  Toss
  •  Bake
  •  Blend

Top Tip: Get the most out of your mango by slicing the two large fleshy parts away from the seed. Then, score those fleshy bits with a knife, and enjoy eating juicy mango cubes right off the skin!.

When Are They In Season?

Mangos are in season from September to March each year.

3 - Seasonal Information - Spring to Autumn.png

 

How Much Should You Eat?

The recommended amount of fruit you should eat is 2 serves per day.

(Source: Australian Dietary Guidelines, 2013)

One mango (150g) counts as 1 serve of fruit.

Did you know?

Kensington Pride, Calypso, R2E2, Honey Gold, Palmer, Keitt and Parvin are all varieties of mango grown in Australia.

Nutrition Information Panel

Serving size: 150g (1/2 mango raw)

  Av QTY Per serve %DI* Av QTY per 100g
Moisture 126g   84g
Energy 356kJ 4% 237kJ
Protein 0.6g 1% 0.4g
Total fat 0g 0% 0g
Saturated fat 0g 0% 0g
Total
Carbohydrates
20.1g 6% 13.4g
Sugars 14.9g 22% 12.9g
Dietary fibre 2g 7% 1.3g
Sodium 0mg 0% 0mg
Potassium 230mg   153mg
Folate eq 48ug 24% 32ug
Vitamin C 36mg 90% 24mg
Vitamin E^ 1.3mg 13% 0.85mg
Total
polyphenols^
152mg
GAE
  101mg
GAE
Beta-carotene
eq
1230ug   820ug
Luteinzeaxanthin^

35ug   23ug
Glycemic
Index (GI)^^
51    

Source: Aust Food Comp Data or ^ USDA data
*based on an average adult diet of 8700 kJ
“<” means less than
GAE means Gallic Acid Equivalents

How Much Should You Eat?

The recommended amount of fruit you should eat is 2 serves per day.

(Source: Australian Dietary Guidelines, 2013)

One mango (150g) counts as 1 serve of fruit.

Learn More

Click below to learn more health benefits, preparation tips and recipes

Related Food