Mango: composition, varieties, cutting and precautions (from an organic importer)
Mango (Mangifera indica) is a tropical fruit. With 40% of the recommended daily intake of vitamin C in just 100 g, this tropical fruit, rightly nicknamed the “king of fruits”, provides vitamin C, which contributes to the normal function of the immune system. In this article, I present mango, its complete nutritional values (USDA source), and practical tips for including it in your diet, including an original recipe with sprouted seeds.
Among the exotic fruits we have explored on this blog, from pineapple to pomegranate, mango is perhaps the one whose nutritional profile impresses me most. The fourth most cultivated fruit in the world, it has accompanied humanity for thousands of years.
My personal story with mango begins far from market stalls: in India, the year I turned 20. Contaminated water had left me ill and dehydrated, and I could no longer trust either bottled water (resealed caps were common at the time) or sodas, which I have never drunk. For weeks, I rehydrated almost exclusively with mango juice. I came out of it at odds with this fruit for quite a while, before making peace with it, and then turning it into a product that I import and taste with every delivery.
Mango originates from the tropical regions of the Indian subcontinent, more precisely between eastern India and Myanmar. The mango tree, an evergreen tropical tree, is considered a symbol of prosperity in several Asian cultures; it even appears in ancient Buddhist texts. That is where its nickname “king of fruits” comes from. Today grown on every tropical continent, from India to Brazil and Spanish Andalusia (where our organic mangoes come from), mango remains one of the most widely eaten fruits in the world.
What I have observed since I started importing them
I have been selling organic mangoes since 2016, not twenty years, and I won't present myself as THE world mango specialist. Here is simply what ten seasons of importing have taught me. We mainly work with four varieties: Osteen, Irwin, Kent, and the small, rarer Ataulfo, not because some have fallen short, but because each has its window: there are early mangoes, mid-season mangoes and late ones.
In concrete terms, here is the harvest window of our three Spanish varieties (updated September 2026), as documented by the industry:
Osteen (most of our volume): from mid-August to the end of October, peaking in early October
Irwin (early): from September to mid-October
Kent (late): in October
The Spanish season generally runs from mid-August to the end of November [source]. That is why the shipping dates shown on each product page change every week: we follow the harvest, not a fixed calendar.
Our mangoes come from the Costa Tropical in Andalusia, the Salobreña area. Some customers once challenged me: “you import from a water-poor region”. The criticism slightly missed the mark: it describes the “sea of plastic” of Almería, those endless greenhouses you can see from the plane. I went to Salobreña: streams literally run through the orchards, and farming there is remarkably well organised; I invite anyone passing through Andalusia to go and see for themselves. And to put the water footprint into perspective: a fruit grown in the neighbouring country is in no way comparable to the water cost of animal products.
A memory that says a lot about my relationship with this fruit: on the morning of a surprise tax inspection, my terrace was covered with 125 kilos of mangoes, an unsellable batch that a supplier had given me rather than throw away, in five-kilo crates, full of varieties to sort. The inspector left, weeks later, with a crate given wholeheartedly: the first he had ever accepted in his career, he confided.
Nutritional values of mango (per 100 g)
Before going further, let's look at what it actually contains. These data come from the USDA FoodData Central database (#169910, updated 2024):
What stands out here is the vitamin C content: 40% of RI per 100 g. Folate is at 43 µg (not 29 µg as you sometimes read on some websites).
What you need to know about mango
Mango's vitamin C
100 g of mango covers 40% of your daily vitamin C needs. Vitamin C contributes to the normal function of the immune system.
Mango and sugars: quantity guidelines
“Mango and diabetes: are they compatible?” It's a question I'm often asked. The answer is nuanced. Mango's glycaemic index is moderate (around 51), which places it among medium-GI fruits.
If you have diabetes, mango remains a sweet fruit (13.7 g of sugars per 100 g): check with your doctor for the quantity suited to your monitoring.
Vitamin C and skin
Vitamin C contributes to normal collagen formation for the normal function of skin. Vitamins A and E are also present, in smaller amounts.
For hair, on the other hand, mango has nothing specific to claim. No need for a mango mask (even if it can be fun): eating it remains the most enjoyable option.
Folate and the other B vitamins
It is often forgotten, but mango contains several B vitamins: B1, B2, B3, B5, B6 and B9.
Folate (vitamin B9, 43 µg per 100 g, i.e. 11% of RI) deserves a special mention. Consult your doctor or midwife to adjust your intake in case of gestational diabetes.
Mango and calories
60 kcal per 100 g. Mango is sweet, yes. It is a tasty snack between meals.
And here is the flip side (we need to talk about it): dried mango is a whole other story. You easily exceed 500 kcal per cup. Fresh fruit is always preferable if you are watching your calorie intake. The same goes for juice, which concentrates the sugars without the fibre.
How to eat mango?
My method first, since I'm often asked for it. To choose: like an avocado, by the firmness of the flesh and the smell, as ripe as possible, because that's when it is tastiest. To cut: I slice off the two “cheeks” parallel to the flat stone, then score the flesh in a crisscross pattern in both directions; the cubes come away on their own. An overripe mango from a delivery? Straight into the smoothie, without hesitation. As for the skin: on our organic mangoes, I sometimes eat it (the small Ataulfo can be eaten almost whole), but mango skin can cause reactions in people sensitive to plants of the sumac family: if you have never tried it, taste it cautiously or avoid it.
Mango lends itself to a multitude of preparations. Here are the main ways to eat it:
As fresh fruit: the simplest way. Choose one that gives slightly to the touch, with a sweet scent at the base of the stem. Our organic mangoes from Andalusia usually arrive not quite ripe and keep for a few days at room temperature. You will find them in our Organic Fresh Fruit range.
Freeze-dried: all the flavour concentrated, without the water. Our Nam Dok Mai freeze-dried mangoes are a real natural sweet. Handy for smoothies, granola, or as a snack. Also discover our article on freeze-dried fruit.
As juice or smoothie: blended with banana, plant milk and a handful of chia seeds. Watch out for overly sweet smoothies: half a mango per serving is enough. The fibre stays in the smoothie (unlike strained juice), which sets it apart from juice.
As chutney: an exceptional sweet and savoury condiment with spicy dishes.
What our customers say ⭐⭐⭐⭐⭐ “Excellent mangoes, arrived not yet ripe but I can eat one every day” - Biovie customer (5 kg order) ⭐⭐⭐⭐⭐ “The mangoes were exquisite, they ripened and stayed in perfect condition” - Biovie customer
And the mango stone? It's usually thrown away. Some cultures use it dried and ground into powder; it's not a common practice in Europe, but it's good to know.
Mango in the morning or in the evening: when to eat it?
A classic question, and the answer is reassuring: both work. In the morning, mango works very well as a snack. In the evening, it does not disturb sleep for most people.
Does eating a mango in the evening make you gain weight? No, no more than any other fruit with 60 kcal per 100 g. What counts is the total quantity of your diet over the day, not the time at which you eat a piece of fruit.
A practical tip: if you are prone to bloating, eat it at least an hour before bedtime. As for quantity, half a mango to a whole mango a day fits perfectly into a balanced diet.
Mango and sleep? No effect demonstrated either way. Some websites mention tryptophan, but mango contains only negligible amounts. No sedative property, no stimulating property. Eat it whenever you feel like it.
Enjoy a refreshing and nutritious coconut water thanks to these Thai organic green coconuts, proposed with its machete and STAINLESS STEEL straws, 16
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Mango is a safe food for the vast majority of people. But a few precautions are needed, and it's a subject too few articles address.
Cross-allergy. Mango belongs to the Anacardiaceae family, like cashew nuts and pistachios. If you are allergic to one of these nuts, a cross-reaction is possible. Consult your allergist if in doubt.
Mango skin contains urushiol, the same irritant compound as in poison ivy. Some people develop contact dermatitis after handling the fruit's skin. Can you eat mango skin? Technically yes, it is edible. But urushiol can cause skin or mouth irritation in sensitive people. My advice: peel it.
Interaction with warfarin. Mango contains vitamin A and vitamin K. If you take a warfarin-type anticoagulant, talk to your doctor: vitamin K can interfere with the dosage of the treatment.
Dried mango: watch the calories. We come back to it because it matters: the sugar and calorie concentration of dried mango is considerably higher than that of fresh fruit. More than 500 kcal per cup versus less than 100 kcal for the same amount of fresh fruit.
Mango and the liver. If you have liver disease, consult your doctor.
Pregnancy. Mango can perfectly well be eaten during pregnancy. In moderation, however, because of its natural sugar content. In case of gestational diabetes, adjust your intake under medical supervision.
Our recipe: quinoa salad with mango and avocado
A recipe we developed at Biovie that combines three ingredients I love: quinoa, mango and avocado. To learn more about avocado, see our dedicated article.
Ingredients (2 people):
100 g quinoa (white or tricolour)
1 ripe mango
1 ripe avocado
1 handful of sprouted seeds (alfalfa or radish)
The juice of one lime
2 tablespoons olive oil
A few leaves of fresh coriander
Salt, pepper
Preparation:
Rinse the quinoa and cook it according to the instructions (How to prepare quinoa). Leave to cool.
Dice the mango and the avocado.
Mix the cooled quinoa with the diced fruit.
Make the dressing: lime juice, olive oil, salt and pepper.
Season, then add the sprouted seeds and coriander just before serving.
FAQ: frequently asked questions about mango
What does mango contain?
Mango provides 40% of RI of vitamin C per 100 g. Vitamin C contributes to the normal function of the immune system. Mango also provides B vitamins, potassium and copper.
Can you eat mango in the evening?
Yes, you can eat a mango in the evening: it provides around 60 kcal per 100 g. The only precaution: eat it at least an hour before bedtime if you are prone to bloating.
Can a pregnant woman eat mangoes?
Mango contains 43 µg of folate (vitamin B9) per 100 g, i.e. 11% of RI. It can be eaten in moderation during pregnancy. Consult your doctor in case of gestational diabetes because of the fruit's natural sugar content.
What are the downsides of mango?
The main drawbacks are the risk of cross-allergy (Anacardiaceae family: cashew, pistachio), contact dermatitis linked to the urushiol in the fruit's skin, and a possible interaction with warfarin. Dried mango is particularly high in calories (more than 500 kcal per cup versus less than 100 kcal for fresh fruit).
How many mangoes can you eat a day?
Half a mango to a whole mango a day fits into a varied and balanced diet. People with diabetes should adjust their intake according to their blood sugar monitoring. A whole mango (about 200 g of flesh) provides about 120 kcal and 27 g of sugars.
References
USDA FoodData Central (2024). "Mangos, raw". FDC ID #169910.
Disclaimer: The information in this article is provided for information purposes only and does not constitute medical advice. Consult a qualified health professional before making any change to your diet or supplementation. As part of a varied and balanced diet and a healthy lifestyle.
