Mango Nutrition Facts, Calories per Cup and Whole Fruit

Most mangoes sold in the US are one of six varieties: Tommy Atkins, Kent, Keitt, Haden, Ataulfo and Francis. Tommy Atkins and Kent are large and oval with red and green skin, while Ataulfo (often sold as honey mango) is small, yellow and less fibrous. USDA's record is a general one for raw mango flesh and is used here for all of them.

A mango has a large, flat seed and an inedible skin, so a sizable share of the whole fruit is waste. That is why USDA lists the whole fruit "without refuse": the weight is the flesh you can cut off, not the fruit on the scale at the store.

• Ripe: eaten in cubes or slices, blended into smoothies and lassi, folded into salsa for fish tacos, or pureed for sorbet and ice pops.
• Green (unripe): firm and sour, it is shredded into Southeast Asian salads and cooked into Indian pickles and chutneys.
• Dried: slices with most of the water removed, often with added sugar, so a small handful carries the sugar of a much larger amount of fresh fruit.
• Manufacturing: mango puree and concentrate go into juices, nectars, yogurts and frozen desserts.

• Mango salsa. Diced mango with red onion, chili, cilantro and lime, often with avocado. Onion · Avocado
• Mango lassi. A blended yogurt drink from India, sweetened with ripe mango pulp. Greek Yogurt · Whole Milk · Sugar
• Tropical smoothie. Frozen mango blended with pineapple and banana for a thick drink without ice. Pineapple · Banana
• Mango chutney. Mango cooked down with sugar, vinegar and spices into a sweet and sour condiment. Sugar · Garlic · Onion
• Mango overnight oats. Oats soaked in milk overnight and topped with chopped mango and chia seeds. Oats · Whole Milk · Chia Seeds

Color is a poor guide, because some varieties stay green when ripe. Squeeze gently: a ripe mango gives slightly, like a ripe peach or avocado, and often smells fruity at the stem end. Firm mangoes ripen on the counter; once ripe, they keep a few more days in the refrigerator. Cubed mango freezes well for smoothies.

For a salsa, smoothie or baked good, weigh the mango flesh you actually use, after peeling and removing the seed, and enter it in the label generator with your other ingredients. Do not enter the weight of whole fruit, or the label will overstate the mango. Dried or sweetened mango is a different ingredient and needs its own data or the supplier's label. The RACC lookup gives the reference amount that sets your serving size.