How much do you know about mangoes? Have you ever tasted one that was actually ripe?
And more importantly, is a mango a citrus fruit, or has the internet once again made fruit classification more confusing than it needs to be?
Let’s take a closer look at this extraordinary fruit. We’ll talk about what a mango is, what it tastes like, why it is not a citrus fruit and what nutrition benefits it can bring to the table.
Quick facts
- Mangoes are round, oval or kidney-shaped stone fruits.
- They contain no cholesterol and are naturally very low in fat and sodium.
- Mangoes are not citrus fruits.
- One cup of mango provides fiber, vitamin C, vitamin A, folate and several antioxidants.
What is a mango?
Mangoes are juicy stone fruits, meaning the edible flesh surrounds one large stone, or pit, in the center. They grow on tropical evergreen trees and are one of those fruits that can make a kitchen smell like vacation, which is not a bad thing.
Mangoes are generally round, oval or kidney-shaped. Their smooth, waxy skin can be green, yellow, orange, red or a combination of all of the above, depending on the variety and ripeness.
The smallest mangoes can be about the size of a plum, while larger varieties can weigh several pounds. Mangoes are native to South Asia, but today they are grown in many warm regions around the world.
Most mangoes imported into the United States come from countries such as Mexico, Peru, Ecuador, Brazil, Guatemala and Haiti. Within the U.S., a smaller number are grown in warmer areas, especially Florida, California, Hawaii and Puerto Rico.
Think back to eighth-grade biology and the whole scientific classification system. Mangoes belong to the Sapindales order and the Anacardiaceae family, which is the same plant family that includes cashews, pistachios, poison ivy and poison sumac.
That last part always makes people pause a bit. But it also helps explain why some individuals may develop irritation from mango peel, sap, leaves or stems, especially if they are sensitive to poison ivy or related plants.
What does a mango taste like?
A ripe mango tastes juicy, sweet and slightly floral, with a flavor that is often compared to peach, pineapple or even a little bit of melon. Depending on the variety, it may be silky smooth or a bit fibrous.
Occasionally, mangoes can have a piney or almost resin-like taste. That usually has to do with the mango variety, growing conditions and ripeness, not because something is wrong with the fruit.
The easiest way to judge ripeness is not by color, but by feel and smell. A ripe mango should give slightly when gently squeezed and may smell sweet near the stem.
Are mangoes citrus fruits?
Short answer: no.
Mangoes are not citrus fruits. They are tropical stone fruits, and while they may share a sunny, juicy personality with oranges and lemons, botanically they are not in the same family.
Let’s briefly discuss citrus fruits. Citrus fruits belong to the Rutaceae family and include familiar fruits such as:
- Oranges
- Lemons
- Limes
- Grapefruit
- Mandarins
Citrus fruits usually have segmented pulp and contain notable amounts of citric acid, which gives them that tart, bright flavor. Mangoes do not have those neat little citrus segments, and they belong to a completely different plant family.
Mangoes are not citrus fruits.
Instead, mangoes are drupes, or stone fruits. Other stone fruits include peaches, cherries, plums and apricots.
So, is a mango tropical? Yes. Is it citrus? Nope.
Tropical fruit vs. citrus fruit: Is there a difference?
Tropical and subtropical fruits are those that grow in warm climates, often in areas that do not tolerate frost well. As noted by Encyclopedia.com’s overview of tropical and subtropical fruit, these fruits are typically associated with warm regions and evergreen trees or shrubs.
Here is where it gets a little tricky. Some citrus fruits are tropical or subtropical, but not all tropical fruits are citrus.
Mangoes need warm, frost-free conditions to grow successfully. Citrus fruits also like warmth, but many citrus varieties can handle brief cool temperatures better than true tropical fruits such as mangoes.
As the California Rare Fruit Growers’ mango guide explains, mango trees are quite cold-sensitive. In other words, mango trees are not exactly out there begging for sweater weather.
Mango nutrition
From a nutrition standpoint, mangoes bring a lot more than sweetness. Based on USDA FoodData Central, one cup of sliced mango contains about 99 calories, 25 grams of carbohydrate, 2.6 grams of fiber and very little fat.
Mangoes are also naturally free of cholesterol and very low in sodium. That makes them an easy fruit to include in many heart-healthy eating patterns.
As stated by the National Mango Board’s nutrition information, mangoes provide vitamin C, vitamin A, folate, copper and several plant compounds. One cup of mango gives a meaningful amount of vitamin C, which supports immune function and helps the body absorb iron from plant foods.
Mangoes also contain carotenoids, including beta-carotene, which the body can convert into vitamin A. Vitamin A is important for vision, immune health and healthy skin.
Mangoes contain no cholesterol and are naturally low in fat and sodium.
And yes, mangoes do contain natural sugar. But they also come packaged with water, fiber, vitamins, minerals and antioxidants, which is a very different story than drinking a sugary beverage or eating candy.
Health benefits of mango
Mangoes provide a wide range of vitamins, minerals and antioxidants. This is one reason they can fit beautifully into an overall healthy eating plan, especially when they are replacing less nutritious sweets or snacks.
The fiber in mango can support digestion and regularity. It may also help with satiety, meaning it can help keep you feeling full a bit longer.
Mangoes are also rich in polyphenols, which are plant compounds being studied for their antioxidant and anti-inflammatory effects. A scientific review published in Evidence-Based Complementary and Alternative Medicine discusses mango’s traditional uses and potential biological activity, though many of these effects still need stronger human research.
That part is important. Just because a fruit contains promising compounds does not mean it works like medicine in the body, especially at normal food amounts.
Still, choosing mangoes as part of a varied diet can support health in the way most fruits do: by adding fiber, micronutrients and plant compounds without added sodium, cholesterol or a large amount of saturated fat. Not very flashy, I know, but nutrition does not always need fireworks.
The mango: more than just a fruit
In many tropical areas, especially those with limited resources, the mango tree has traditionally been used for more than food. The pulp, seeds, peel, leaves and bark have all been used in different folk medicine practices.
Traditional uses have included digestive complaints, fever, skin issues and wounds. However, traditional use is not the same as proven medical treatment, and mango should not be used as a replacement for appropriate medical care.
Some lab and animal research suggests mango compounds may have antioxidant, anti-inflammatory or antimicrobial properties. But in real life, for most of us, the best-supported reason to eat mango is much simpler: it is a nutrient-rich fruit that can help add more produce to the day.
A glimpse at the current research
Mangoes and digestive health
A small study from Texas A&M University looked at mango intake and digestive symptoms in people with inflammatory bowel disease. In the report, participants ate 200 to 400 grams of mango per day, and researchers saw improvements in some symptom scores and changes in gut bacteria.
The original mango research summary can be found through the National Mango Board’s inflammatory bowel disease final report. However, this was a small study, so it is interesting, not a reason to declare mango a digestive cure-all.
Mangoes and heart health
Another small study from the University of California, Davis looked at mango intake in postmenopausal women and markers related to blood pressure and vascular health. Researchers reported favorable short-term changes after mango consumption, as shown in the cardiovascular study final report.
Again, the key phrase is small study. The results are promising, but we still need larger, longer and better-controlled human studies before making big claims.
That said, adding mango to a heart-healthy diet that already includes fruits, vegetables, whole grains, beans, nuts, fish and healthy fats? That makes a lot more sense than expecting one fruit to do all the heavy lifting.
How to select and prepare your mango
To choose a ripe mango, gently squeeze it. A ripe mango should give slightly, similar to a peach or avocado.
Do not judge ripeness by color alone. Some ripe mangoes stay green, while others turn yellow, orange or red.
The stem area may also smell sweet and fruity when the mango is ripe. Avoid mangoes with large bruises, very wrinkled skin or a fermented smell.
Because of the large inner stone, cutting a mango can feel a little awkward at first. The easiest method is to slice off the two “cheeks” on either side of the pit, score the flesh in a grid pattern and scoop or cut out the cubes.
Mango is delicious on its own, but it also works well in smoothies, salsa, yogurt bowls, salads, overnight oats and fish tacos. Personally, I think mango salsa with lime, cilantro and jalapeño is one of the better arguments for keeping fruit interesting.
In conclusion
It’s easy to see why the mango is often called the “king of fruits.” It is sweet, juicy, colorful and packed with nutrients.
Mangoes provide vitamin C, fiber, vitamin A, folate and antioxidants, and they can be a delicious way to add more fruit to your diet. They also contain no cholesterol and are naturally low in fat and sodium.
But to answer the big question clearly: the mango is not a citrus fruit. It is a tropical stone fruit, and a very good one at that.
Looking for a fruit that feels a little more exciting than the usual apple or banana? Choose a mango.
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