More and more of us are discovering the sweetness and delicious flavor of mangos. They have been beloved around the world for centuries and now are rapidly increasing in popularity in the US. Whether you add them to fruit salads, drinks, desserts, or just eat them for an easy snack, mangos are the perfect summer treat.
Originating in India, mangos are the symbol of love in Indian culture. In fact, the popular Indian “paisley” pattern that is so common in fashion and art was based on the shape of the mango. Eventually mangos showed up in the US in 1833, when Spanish explorers brought them to Florida.
Not only are they delicious and versatile, but they are also a good source of many vitamins and minerals, such as vitamins A, C, and E and copper. One cup of mango provides 67% of your daily vitamin C needs! That antioxidant power helps prevent several different types of cancer. And at only 99 calories per serving, they can be a nutritious way to support a healthy weight.
When selecting a mango, a ripe fruit will give a little when lightly squeezed. If necessary, you can help your mango ripen faster by leaving it out at room temperature in a paper bag. Ripening will slow down in the refrigerator, so you can preserve your already-ripe mangos in the fridge for up to five days. You can also store peeled and cubed mango in the refrigerator for several days or frozen up to six months.
For those less familiar with using mangos, don’t be intimidated! Cutting and serving a mango is easy, and only requires a few simple steps. https://www.mango.org/how-to-cut-a-mango/
There are six common varieties of mangos available at different times of the year, so you can enjoy them all year round. Add them to a bowl of oatmeal, blend them into frozen drinks, whip up a tropical salsa, or stir into your favorite yogurt. With so many possibilities, there is an option for everyone!
Try the recipe below for another tasty way to use mangos every day:
Written by: Rebecca Byerly and Elizabeth Shephard
Mango Energy Bites
Prep Time: 10 min
Servings: 10
Ingredients:
3/4 cup (about 10) pitted dates
1/2 cup shredded unsweetened coconut
1/2 cup mango, cubed
1/2 cup raw whole almonds
1 tbsp unsalted almond butter
1/4 tsp kosher salt
3/4 cup low-fat granola
Instructions:
In a food processor, combine dates, shredded coconut, mango, almonds, almond butter, and salt. Pulse until well combined and tacky. Using a small ice cream scoop or spoon, scoop out a large spoonful-size of the mixture and roll into a ball with your hands. Place on a wax paper–covered baking sheet or plate. Refrigerate until firm, about 30 minutes.
Once firm, roll balls in granola until evenly coated. Store in an airtight container in the refrigerator.
Nutritional analysis per piece:
Calories 109; Protein 3 g; Carbohydrates 15 g; Fat 8 g; 48% Calories from Fat; Cholesterol 0 mg; Sodium 49 mg; Potassium 161 mg; Fiber 3 g
References:
“Mango Nutrition.” National Mango Board, 2025. https://www.mango.org/mango-nutrition/. Accessed 25 Apr. 2025.
Mango-licious: The Top 6 Health Benefits of Mangoes.” Health Essentials, Cleveland Clinic, 3 Jul. 2023. https://health.clevelandclinic.org/mango-benefits. Accessed 25 Apr. 2025.
“Mango Energy Bites.” National Mango Board, 2025. https://www.mango.org/recipes/mango-energy-bites/. Accessed 25 Apr. 2025.
“Mango Nutrition Handout.” National Mango Board, 2022. https://www.mango.org/wp-content/uploads/2022/02/Mango_Nutrition_Handout_2022_final.pdf. Accessed 25. Apr 2025.
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