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Macro shot of fresh mango slices displaying juicy, vibrant yellow tones and smooth textures.
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Mango, Ataulfo, peeled

🔥 79 Calories
💪 0.7g Protein
⚡ 17.4g Carbohydrates
🥑 0.7g Fat

At a glance

A fast summary built from the current nutrition profile per 100g.

Category
Fruits
Mango, Ataulfo, peeled
Energy density
Moderate
79 kcal per 100g
Macro energy profile
Carb-led
4% Protein · 88% Carbohydrates · 8% Fat
Glycemic profile
Low GI
GI 51 · GL 10
Notable signals
Very high in vitamin CLow in fatLow in sugarLow in sodiumUSDA data

Nutritional Information

79
kcal/100g
Protein
0.7g
Carbohydrates
17.4g
Fat
0.7g
Glycemic Index:
51

About Mango, Ataulfo, peeled

Mango, Ataulfo, also known as Honey Mango, is a small, yellow variety of mango that is native to Mexico. Its creamy texture and sweet flavor make it a favorite among mango lovers. Ataulfo mangoes are typically available from March to July and are known for their unique, non-fibrous flesh, making them a perfect choice for fresh eating or adding to various dishes. This variety is not only delicious but also rich in nutrients, making it a staple in many tropical diets.

Nutritionally, Ataulfo mangoes are low in calories, with approximately 79 calories per 100 grams. They are a source of essential vitamins and minerals, including vitamin C, which plays a crucial role in immune function. This fruit is also low in fat, with only 0.7 grams of fat per 100 grams, and contains dietary fiber that aids in digestion. Enjoyed fresh, in smoothies, or as a topping for desserts, Ataulfo mangoes are versatile and can enhance both the flavor and nutritional profile of meals.

Health Benefits

Rich in vitamin C, supporting immune function and skin health.
Contains antioxidants that help protect cells from damage.
High in dietary fiber, promoting healthy digestion.
May aid in weight management due to low calorie content.
Supports eye health with carotenoids like beta-carotene.
May improve heart health with potassium and low sodium levels.
Provides hydration due to its high water content.
Contains folate, important for cell division and pregnancy health.
May improve mood and reduce stress due to natural sugars.
Supports healthy skin and hair due to vitamins and minerals.

Recommended Food Pairings

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Mango and yogurt - a creamy and nutritious breakfast option.
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Mango and chili - a spicy contrast that enhances flavor.
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Mango and lime - adds brightness and enhances sweetness.
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Mango and shrimp - a refreshing salad with a protein boost.
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Mango and coconut - perfect in smoothies or desserts for tropical flavor.

How to Consume

Serving size
150g, approximately 1 medium mango
Frequency
2-3 times per week
  • •Slice and eat fresh as a snack.
  • •Add to smoothies for a tropical twist.
  • •Use in salads for added sweetness.
  • •Incorporate into salsas for a fresh condiment.
  • •Blend into desserts like sorbet or ice cream.

Selection & Storage

How to choose:

  • ✓Choose mangoes that are slightly soft to the touch, indicating ripeness.
  • ✓Look for a vibrant yellow color with minimal green patches.
  • ✓Check for a sweet aroma near the stem end, a sign of sweetness.
  • ✓Avoid any that have large dark spots or blemishes.
Storage
Store at room temperature until ripe; then refrigerate.
Shelf life
5-7 days refrigerated, 3 months frozen

Warnings & Contraindications

  • ⚠️Individuals with mango allergies should avoid.
  • ⚠️People with diabetes should monitor intake due to natural sugars.
  • ⚠️Excessive consumption may lead to digestive upset due to high sugar content.
  • ⚠️Avoid unripe mangoes as they can be hard to digest.

Frequently Asked Questions

How many calories does Mango, Ataulfo, peeled have?

Mango, Ataulfo, peeled contains approximately 79 calories per 100 grams, making it a low-calorie fruit option that can fit into a balanced diet.

Is Mango, Ataulfo, peeled healthy?

Yes, Mango, Ataulfo, is healthy as it is packed with vitamins, particularly vitamin C, and dietary fiber, which supports digestive health and boosts immunity.

How should Mango, Ataulfo, peeled be stored?

Store unripe Ataulfo mangoes at room temperature until they ripen, then refrigerate to extend freshness for about 5-7 days.

What are the benefits of eating Mango, Ataulfo, peeled?

Eating Ataulfo mangoes offers numerous benefits including high vitamin C content, antioxidants, and dietary fiber, which can support immune health, digestion, and overall wellness.

How much Mango, Ataulfo, peeled can I eat per day?

A recommended serving size is about 150 grams or one medium mango, which can be enjoyed 2-3 times per week as part of a balanced diet.

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