Mangos are one of the most popular fruits in the world. There are a number of different mango varieties that are available around the world at different times of the year. In South Africa the main areas for mango cultivation include Mpumulanga, Limpopo, and Kwa-Zulu Natal. The main varieties that are grown here in South Africa include:

  • Tommy Atkins, which has a thick skin
  • Kent, which is green-yellow with a sweet, juicy, fibreless flesh
  • Keitt, which has an oval shape and a yellow skin with red blush
  • Sensation, which is smaller than the other varieties

Here’s something fascinating that I didn’t know: mangos are related to cashews and pistachios. A mango has one long, flat seed that can be found right in the centre of the fruit, with a juicy flesh that surrounds it. Mango ripeness can’t really be judged by colour, as with many other fruits. To determine mango ripeness all you need to do is gently squeeze it and determine whether it gives in slightly to the pressure, meaning that it is ripe, or whether it is firm, meaning that it is unripe. A firm mango will easily ripen at room temperature after a few days, but if you would like to speed up the process, place the mango in a paper bag along with a banana at room temperature.

Nutrition & Health Benefits

One cup of chopped mango is approximately 100 calories. Some of the most notable nutritional benefits of mango include its high vitamin C, vitamin A, and dietary fibre content. One cup of fresh mango provides up to 100% of the daily value of vitamin C, which plays an important role in supporting healthy gums and teeth, proper wound healing, and collagen formation in the body. Vitamin C is also a potent antioxidant, which inhibits the oxidation of body cells by neutralising free radicals that would normally target lipids found in cell membranes. Mangos, like most other fruits, are a rich source of polyphenolic compounds, which also have antioxidative and/or anticarcinogenic benefits. The main polyphenols found in mango pulp (the stuff that you normally eat) include:

  • Mangiferin, a polyphenol unique to mangos
  • Quercetin
  • Isoquercetin
  • Gallic acid
  • Ellagic acid
  • Beta-glucogallin

Even the mango seed, a waste product from the fruit, has potential health benefits. This review takes a look at the composition of the mango seed kernel and analyses the possibility of using it as a nutritionally beneficial component in food products. Why the mango seed? Well, this waste product, which is usually tossed in the bin, has gained a special scientific interest of late thanks to its high content of bioactive compounds, which are associated with improvements in human health.

Nutritional Information per 100 g 


Scientific Literature

  1. Nutrition Trends & Insights: An Analysis of Mango Nutrition Attributes Within the Context of Current Trends
  2. Mango Facts
  3. Major Mango Polyphenols and Their Potential Significance to Human Health
  4. Mango modulates body fat and plasma glucose and lipids in mice fed a high-fat diet
  5. Mango seed: Functional and nutritional properties


Some mango-cutting tips 🙂