Mango Smoothie Recipes and Nutrition

Mango

The mango originates from South Asia where it originally was not just eaten but used ritually at weddings, celebrations and religious ceremonies. It is the national fruit of India, Pakistan and the Philippines. The mango is now grown in countries outside of Asia, including the United States, where the majority of the crops coming from California.

Mangoes in the USA are in peak season during the summer months (May through September) but you can find mangoes from other parts of the world throughout the entire year.

Additionally you can find frozen mango chunks in the frozen food aisle at your local grocery store. My favorite treat is dried mangos, which you can also find year round at grocery stores or bulk food stores.

Mangoes makes a creamy base for your green smoothies. They are sweet, and their texture is similar to an avocado. They are a versatile fruit, being used in everything from curries to desserts all over the world.

Mango Nutrition and Health Benefits

Mangoes are a super fruit high in dietary fiber as well as vitamins A (as beta-carotene), B6 C, E and K. Mangoes are also a good source of potassium, copper and 17 amino acids as well as omega-3 and omega-6 fatty acids.

It is thought that the main nutrients in mangoes (beta-carotene, vitamin B6 and folate may reduce risk of breast and prostate cancer.

How To Use Mango In A Green Smoothie

Mangoes are widely available in the United States especially during the spring and summer months. While mangoes are available year round in the United States, they consistently taste better when they are in season.

Frozen mango is also an option during the off season.

Mango Smoothie Recipes

Mango-Strawberry Green Smoothie
1 mango
1 cup whole strawberries
2 cups fresh baby spinach (or other leafy green)
1/2 – 1 cup water

Calories: 191 | Fat: 1g (gram) | Protein: 4g | Carbs: 49.3 | Calcium: 10% | Vitamin A: 112% | Vitamin C: 277%

Mango Coconut Green Smoothie
1 mango
Meat from 1 young Thai coconut
1 kiwi
2 cups fresh baby spinach (or other leafy green)
1 cup coconut water

Calories: 331 | Fat: 4g (grams) | Protein: 6g | Carbs: 57.8 | Calcium: 25-30% | Vitamin A: 113% | Vitamin C: 253%

Mango Pineapple Smoothie
1 large mango
1 cup pineapple
2 cups fresh baby spinach (or other leafy green)
1/2 – 1 cup water

Calories: 219 | Fat: 0.8g (grams) | Protein: 3.9g | Carbs: 57.8 | Calcium: 12% | Vitamin A: 114% | Vitamin C: 230%

Mango-Veggie Smoothie v1
1 large mango
½ cup berries (strawberries, raspberries or blueberries)
2 cups fresh baby spinach (or other leafy green)
1 vine tomato
1/2 – 1 cup water

Calories: 219 | Fat: 1.2g (grams) | Protein: 5.6g | Carbs: 55.6 | Calcium: 14% | Vitamin A: 128% | Vitamin C: 325%

Mango Veggie Smoothie v2
1 mango
1 cup fresh baby spinach (or other leafy green)
1 stalk celery
1 whole carrot
1/2 – 1 cup water

Calories: 176 | Fat: 0.9g (grams) | Protein: 3.1g | Carbs: 44.8 | Calcium: 10% | Vitamin A: 249% | Vitamin C: 125%

How To Select a Mango

It can be tricky to determine if a mango is ripe. Typically, they will give to slight pressure when ripe, but some mangoes ripen from the pit outwards so it might feel firm but actually be ready to eat. The best way to tell is to smell the fruit. If it has that delicious, intoxicating mango aroma, it’s likely ripe and ready to eat. Unripe mangoes will ripen at room temperature in a few days.

Avoid purchasing fruits that have soft spots, are pitted or badly bruised. Mangoes are typically reddish or reddish orange but may also have some yellow or green showing. Mangoes may be ripe even though they are all green or yellow. When preparing a mango smoothie, simply peel the mango and cut around the flat, oblong pit in the center.

Mangoes rank 9 out of 100 for pesticide residue according to research conducted by the Environmental Working Group. If you are trying to control costs of your grocery bills, it is not generally necessary to purchase organic mangoes.

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