Mango

Ripe, fragrant, and ready to eat — mango is the king of tropical fruits, bringing vivid colour, floral sweetness, and a velvety texture to everything from breakfast bowls to summer desserts.

Nutritional Highlights

• 1 of Your 5 a Day — An 80g portion (approx. 2 thick slices) counts as one of your recommended five daily fruit and vegetable portions.
• Vitamin C — A 100g serving provides approximately 36mg of Vitamin C — 45% of the adult daily reference intake. Supports immune function and collagen synthesis.
• Vitamin A (Beta-Carotene) — The deep orange flesh is rich in beta-carotene, the precursor to Vitamin A; important for vision health, immune function, and skin integrity.
• Folate — Good source of B9 (folate), important during pregnancy and for red blood cell production.
• Dietary Fibre — Supports digestive health and provides satiety.

Ripeness Check

Squeeze gently near the stem — a ripe mango gives slightly under pressure without being mushy. A fruity, floral aroma at the stem end is the surest sign of ripeness. Skin colour is not a reliable ripeness indicator — mangoes ripen to full sweetness at varying skin colours depending on variety.

How to Cut a Mango

Stand the mango on its end and slice the two fleshy "cheeks" away from the flat central stone. Score each cheek in a crosshatch pattern without cutting through the skin, then press the skin upward to fan out the cubes for easy cutting or eating directly. Slice the remaining flesh from the stone sides.

Recipe Ideas

Mango smoothie with coconut milk and lime, mango salsa (diced mango + red onion + coriander + jalapeño + lime) for fish tacos, mango and avocado salad with chilli and mint, Indian mango lassi (blended mango + yogurt + cardamom), or simply sliced and chilled as a dessert with a squeeze of lime.

How to Store

Ripen at room temperature out of direct sunlight. Once ripe, refrigerate and use within 3–5 days. Cut mango in an airtight container in the fridge for up to 3 days, or freeze in cubes for up to 6 months for smoothies.