Know what’s on your plate
Mango
Calories & nutrition facts
frozen
Nutrition facts
Per 100 g% DV- Calories 46 kcal —
- Protein 0 g 0%
- Carbohydrate 11 g 4%
- Fat 0 g 0%
- Saturated fat 0 g 0%
- Fibre 1.5 g 5%
- Sugars 11 g —
- Sodium 1.6 mg 0%
- Cholesterol 0 mg 0%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 84.3 µg 9%
- Vitamin C 15.1 mg 17%
- Vitamin D 0 µg 0%
- Vitamin E 1.1 mg 7%
- Vitamin K 0 µg 0%
- Thiamin (B1) 0.02 mg 2%
- Riboflavin (B2) 0.03 mg 2%
- Niacin (B3) 0.36 mg 2%
- Pantothenic acid (B5) 0.08 mg 2%
- Vitamin B6 0.05 mg 3%
- Biotin (B7) 0 µg 0%
- Folate (B9) 5.4 µg 1%
- Vitamin B12 0 µg 0%
- Choline 7.6 mg 1%
Minerals
- Calcium 7.2 mg 1%
- Iron 0.11 mg 1%
- Magnesium 7.3 mg 2%
- Phosphorus 10 mg 1%
- Potassium 140 mg 3%
- Zinc 0.05 mg 0%
- Copper 0.06 mg 6%
- Manganese 0.07 mg 3%
- Selenium 0 µg 0%
- Iodine 0 µg 0%
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Questions about Mango
Do you need to thaw frozen mango before putting it in a smoothie?
No. Blend the pieces straight from frozen with yoghurt, milk or juice; they chill and thicken the drink as they blend. Add a splash more liquid if the blades struggle.
How should you thaw frozen mango?
For pieces that keep their shape better, thaw them in a covered bowl in the fridge. For a quick smoothie or sauce, use them frozen; thawed mango is softer than fresh because freezing breaks down its texture.
Can you cook frozen mango without thawing it first?
Yes. Add it straight to a saucepan for a compote or chutney, and simmer until the pieces are soft and the juices have thickened, stirring occasionally. If a recipe needs dry, neatly cut pieces, thaw and drain them first.
How do you stop frozen mango from sticking together in the freezer?
Keep the pieces in a tightly sealed freezer bag or container, pressing out excess air before sealing. If you freeze freshly cut mango, spread the pieces on a tray until solid, then transfer them to a container.
What goes well with mango in a fruit salad or dessert?
Mango pairs well with lime, passion fruit, berries and coconut. Use thawed pieces in fruit salad or spoon them over yoghurt, porridge or rice pudding; their softer texture also works well in a lassi.
What can you use instead of frozen mango in a smoothie?
Frozen pineapple gives a similarly juicy, tangy result, while frozen banana makes a thicker, sweeter smoothie. Add a little lime if you want to bring back mango’s bright, fruity flavour.
Source: Frida (Denmark) 1828 · per 100 g · carbohydrate per EU label, fibre excluded
