Choosing between ripe mango vs unripe can make a big difference in taste, nutrition, and health benefits. Understanding the distinctions can help you make the best choice for your plant-based lifestyle.
Hi, I’m Hazel
I gave up on skincare after years of issues with acne and sensitive skin.
But after going plant-based, my skin cleared up and even started to glow. Now I help women reveal their natural beauty with simple, delicious plant-based food.
I also used to be a nurse, and love nerding out on nutritional science (high-quality science, that is).
As usual, this post is based on the strongest nutritional evidence with a focus on the simplest, most delicious foods
…because who has time to waste on anything less?
The quick version:
Ripe mangoes are sweet, juicy, and have a soft texture, ideal for desserts and smoothies. They are rich in vitamins A and C, supporting skin health and the immune system. Unripe mangoes have a tangy, sour taste, higher vitamin C content.
Whether you prefer the sweetness of ripe mangoes or the tangy kick of unripe green mangoes, both have unique qualities.
Benefits of Ripe Mango
Taste and Texture
The sweetness of ripe mangoes makes them a famous delicious tropical fruit. As they ripen, the flesh of the mango also becomes tender and easier to eat, so that it’s nothing but enjoyment.
With their juicy, soft texture they are also perfect for adding to smoothies, fruit salads, and desserts.
Nutritional Value
The nutritional value of fresh mangoes is excellent, providing essential nutrients that support overall health.
Ripe mangoes are rich in vitamins A and C. These vitamins help improve skin health and boost the immune system.
Digestive Health
This sweet fruit can also aid digestion and prevent constipation.
Incorporating mango pieces into your breakfast salads, ice cream may then contributes to a smooth, comfortable digestive experience.
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How to Ripen Mango That’s Already Cut
Benefits of Unripe Mango
Unique Flavour
Unripe mangoes offer a tangy and slightly sour taste.
They add a zesty twist to dishes like green mango salad and pickles.
It really about your taste preferences. If you like a distinctive bite of a flavour, then going for unripe raw mangoes could be a great choice for you.
High in Vitamin C
Unripe mangoes are believed to have higher levels of vitamin C compared to their ripe counterparts.
If so, this is great for collagen production and glowing skin. So adding unripe green mangoes could be a health-boosting addition to your meals, supporting skin health and overall well-being.
Digestive Benefits
Unripe mangoes also aid digestion but in a different way.
They may help with acidity and improve liver function. Incorporating this unripe fruit into your diet can provide these specific digestive benefits.
Try a bit at first and monitor how your body responds before eating more.
How to Tell if a Mango is Ripe or Not
The best way to determine if a mango is ripe is through a combination of sight, touch, and smell.
Here are the key indicators:
Visual Cues
Look for pink spots or a blush on the skin, which changes with different mango varieties.
Avoid mangoes with black spots, as this indicates you have overripe mangoes. The stem end should also have a fruity aroma, signalling ripeness.
Touch Test
Gently squeeze the mango with gentle pressure.
A ripe mango will yield slightly, indicating the desired softness. The tip of the mango should give slightly under gentle pressure.
If it’s too firm, it’s in its unripe form.
If it feels mushy, it’s likely overripe.
Smell
A ripe mango will have a sweet, fruity aroma near the stem end. This scent is a good indicator of the mango’s peak ripeness.
Practical Tips for the Grocery Store
- Choose unpeeled mangoes for a longer shelf life.
- At the grocery store, select mangoes with a vibrant colour and no major blemishes.
- Look for mango cheek areas that are plump and smooth indicating juicy flesh underneath.
Handling Overripe Mangoes
If you have overripe mangoes, use them quickly as they have a short shelf life. They are a perfect fruit for sweetening smoothies or making a delicious mango puree.
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Ripe Mango vs Unripe: Which to Choose?
For Sweet Cravings
Go for ripe mangoes.
They satisfy sweet cravings without adding refined sugar. Yellow mangoes are perfect for those with a sweet tooth. Enjoy them in desserts, smoothies, or just as they are.
For a Tangy Kick
Choose unripe mangoes.
They are perfect for adding a unique flavour to your meals. Raw mangoes (especially green) are great for those who love a sour taste. Use them in green mango salad or pickles for a refreshing twist.
Skincare
If focusing on skin health, both types are beneficial.
In fact the type you eat the most of will be the best type for your skin.
Although including both varieties of mangoes in your diet can also provide a balance of flavours and nutrients.
A Little Mango Inspiration
Ideas for Ripe Mango
- Add to smoothies for a naturally sweet flavour.
- Slice into salads for a tropical twist.
- Enjoy as a dessert with a sprinkle of chilli powder.
- Try making a mango cake for a delightful treat.
- Use fresh mangoes as a topping for yogurt or oatmeal.
Ideas for Unripe Mango
- Use in tangy salads like green mango salad for a refreshing bite.
- Make homemade pickles with unripe green mangoes for a zesty snack.
- Add to savoury dishes for a unique flavour boost.
- Create a spicy mango chutney to complement Indian dishes.
- Incorporate into salsa for a tart addition to tacos and grilled fish.
By experimenting with different mango recipes, you can enjoy the versatile flavours and health benefits of both ripe and unripe mangoes.
Ripening and Storage
Speeding Up Ripening
To speed up the ripening of unripe mangoes, place them in a brown paper bag with other fruits that emit ethylene gas, like bananas. This will help them ripen faster.
Alternatively, you can store whole mangoes in uncooked rice to achieve the same effect.
Proper Storage
Once your mangoes are ripe, store them at room temperature if you plan to eat them within a day or two.
For longer storage, keep them in an airtight container in the fridge.
If you have excess ripe mangoes, cut them into mango pieces and store them in a freezer-safe bag. This way, you’ll always have fresh mangoes ready to enjoy.
Ripe Mango vs Unripe
Understanding the benefits of ripe mango vs unripe helps you make informed choices. Both have unique flavours and health benefits. Whether you crave the sweetness of ripe mangoes or the tangy twist of unripe green mangoes, incorporating both into your diet can enhance your plant-based lifestyle. Enjoy the best of both worlds and feel great doing it!
References
Most references below will link to the original peer-reviewed study itself. However, sometimes I will link to a video over at NutritionFacts.org instead, which is by far the single best resource of brutally transparent nutritional evidence you will ever see. Dr Greger tells a great story about the realities of the science and if I think you will benefit more from one of his videos, the link will take you there instead.
Happy nerding!