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Mangos

This exotic, sweet-smelling fruit with very juicy yellow flesh is growing in popularity in North America and Europe. There are thousands of varieties, some as large as melons.

mangos

Nutritional Value

  • Good source of dietary fiber 11%, which supports heart health
  • Good source of Vitamin A 10%, needed for healthy vision and immune function
  • Excellent source of Vitamin C 70%, which supports a healthy immune system.
  • Good source of vitamin B6 10%, which supports energy metabolism.
  • Excellent source of folate 20%, which helps maintain a healthy heart.
  • Excellent source of copper 20%, which plays a role in energy production. 
Vitamin C
70%
Folate
20%
Dietary Fiber
11%
Show nutritional facts

Nutritional Facts

Nutritional facts table
1 Serving Per Container
Serving Size 165
Calories 100
Entries Daily value in %*
Total Fat (0.5 g) 1%
Total Carbohydrate (25 g) 9%
Dietary Fiber (3 g) 11%
Soluble Fiber (1 g)  
Total Sugars (22 g)  
Protein (1 g)  
Calcium (18 mg) 2%
Choline (13 mg) 2%
Copper (0.2 mg) 20%
Folate (71 mcg DFE) 20%
Magnesium (17 mg) 4%
Manganese (0.1 mg) 4%
Niacin (1 mg NE) 6%
Phosphorus (23 mg) 2%
Potassium (277 mg) 6%
Riboflavin (0.1 mg) 8%
Selenium (1 µg) 2%
Vitamin A (89 mcg) 10%
Vitamin B6 (0.2 mg) 10%
Vitamin C (60 mg) 70%
Vitamin E (1 mg) 6%
Vitamin K (7 µg) 6%
*The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Berries and Fruits from Dole
Different kinds of dole fruits on a table

Make the most of your fruit! Learn how to select, prep, and protect your farm-fresh produce.

How do you pick mangos?

  • Go for fairly firm mangos with a red tinge on the yellow-green skin. You’ll know that they are ripe from the pronounced fruity aroma. Avoid soft or bruised fruit.

How do you prepare mangos?

  • The flesh is delicious and juicy but quite difficult to cut away from the stone seed. After washing the fruit, try holding the stem end, slicing the skin into quarters and peeling it back like a banana. Then you should be able to slide a sharp knife along the stone and remove it.
  • Mangos can be added to smoothies, used to make sorbet, used for salad dressing, chutney or simply eaten raw.

How do you store mangos?

  • Dole mangos are picked mature but unripe. They are then transported in refrigerated ships, before ripening when they arrive in Europe. Unripe mangos are hard and don’t yield to slight pressure, but they will ripen reasonably well at room temperature within 5 days. Ripe fruit can be stored in the vegetable drawer of your fridge for up to 3 days.