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Published on September 09, 2016

bowl of mango salsa

Let’s Mango

The mango is the most popular fruit in the world and can be used in everything from smoothies to desserts and marinades.

Mangoes pack a nutritional punch with more than 20 different vitamins and minerals — 100 percent of your daily vitamin C — but only 100 calories in a 1-cup serving.

Hy-Vee Dietitian Janine Albers has a few tips if you’re looking to try the mango for the first time.

  • Don’t choose a mango by its color, as a ripe mango could be green, yellow, red or a combination of all three.
  • You’ll know if a mango is ripe by squeezing it gently. A ripe mango will give slightly. A firm mango will ripen at room temperature over a few days. Speed up the process by placing it in a paper bag at room temperature.

Mangoes can be intimidating to cut because they have one long flat seed in the middle. Here’s how to dice a mango:

  • Put the mango on a cutting board stem-end down and hold. Cut downward with a knife about 1/2 inch from the widest part. Flip the mango around and repeat on the other side.
  • Cut parallel slices into the mango flesh but be careful not to cut through the skin. Turn the mango cheek and cut another set of parallel slices to make a checkerboard pattern.
  • Slice the mango slices off the skin using a large spoon.

Here’s a recipe to put your new mango skills to use. It would pair well with fish.

Mango Salsa

Serves: 4 (1/3 cup each)


  • 1 ripe mango, peeled, seeded and diced (1 1/2 cups)
  • 1/4 cup finely chopped red onion
  • 2 tbsp. lime juice
  • 2 tbsp. rice vinegar
  • 1 tbsp. chopped fresh cilantro


  1. Combine mango, onion, lime juice, vinegar and cilantro in a medium bowl. Let stand for 15 minutes; stir before serving.

Nutrition Facts per Serving:

  • Calories: 46
  • Protein: 0g
  • Carbohydrate: 12g
  • Saturated Fat: 0g
  • Cholesterol: 0mg
  • Sodium: 2mg
  • Dietary Fiber: 1g
  • Fat: 0g
  • Trans fats: 0g

Source: Adapted from Eating Well, Inc.

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