Mangoes
Few things scream “Spring!” as finding fresh mangoes available in our local farmers market or in the produce section of our grocery store. These sweet, creamy, and juicy fruits are only available during the spring and summer seasons and they’re a wonderful addition to fruit salads, overnight oats, chia seed puddings, salads, and more! Or they can simply be enjoyed on their own, with the help of a knife to open them up and cut them into cubes as shown in this picture.
Mangoes are not only rich in flavor, they are rich in nutrition too. Just one small mango can give us about 80% of the vitamin C we need per day, and it’s a great source of fiber, vitamin A, vitamin B6, folate, copper, and potassium. This means that mangoes are a great fruit to eat during pregnancy, breastfeeding, and to give to our babies when they’re over 6 months old.
Not in season? That’s okay! We can still find frozen mangoes or dried mangoes in our stores. If you’re making a mango smoothie, try adding a few dried mangoes to your frozen mangoes in the blender to enhance the flavor. Frozen mangoes are not as rich in flavor, but dried mangoes are.
Try our personalized nutrition calculator below to see just how much nutrition you and your family can get from mangoes.
Nutrition Calculator: Mango
Use our personalized nutrition calculator to discover the percentage of daily nutrition needs you and your family can get from eating mangoes.
Nutrition needs vary according to age, sex, and whether women of reproductive age are pregnant or breastfeeding. Fill out the form below for yourself and for your family members to get personalized results.*
* Calculated as a percentage of the Recommended Daily Allowances (RDAs) as established by the U.S. Department of Agriculture and the U.S. Department of Health and Human Services. Based on nutritional information provided by the U.S. Department of Agriculture as an average of multiple raw mango samples.