April 23, 2024
Discover the nutritional benefits of eating mango skin and learn how to incorporate it into your diet with these delicious and easy recipes. Find out how to prep and cook mango skin for a tasty snack, how to choose a perfectly ripe mango, and how mango skin can contribute to reducing food waste.


Are you one of those people who religiously peel the skin off your mango before eating it? If so, you may be missing out on some fantastic nutritional benefits that mango skin has to offer! Mango skin is often considered the unwanted part of the fruit that goes straight into the bin, but this article aims to change that mindset and show you how to incorporate mango skin into your diet in a healthy and delicious way.

The Nutritional Benefits of Eating Mango Skin: Why You Shouldn’t Peel Your Next Mango

Mango is a tropical fruit that is rich in various nutrients, such as vitamins C, A, and E, fiber, and antioxidants. While most of us consume only the soft and juicy flesh of the mango and throw the skin, the skin is packed with beneficial nutrients too.

The skin of the mango contains higher amounts of dietary fiber, vitamin C, and polyphenols compared to the flesh. In particular, mango skin has been found to contain high levels of phenolic compounds that may help reduce the risk of chronic diseases, such as cancer, cardiovascular disease, and diabetes.

To reap these nutritional benefits, the next time you enjoy a mango, try not to discard the skin.

Mango Skin: Safe to Eat or Best to Avoid?

While mango skin is packed with nutrients, some people are concerned about the potential safety risks of consuming it.

According to scientific research, mango skin is generally safe to eat as long as the fruits are washed properly before consuming. However, some individuals may experience an allergic reaction to mango skin, especially those with a sensitivity to urushiol, a substance found in poison ivy and other related plants.

Moreover, since mango skin is often treated with pesticides and chemicals, it is important to choose organic mangoes whenever possible to minimize the risk of harmful chemical exposure.

5 Ways to Incorporate Mango Skin into Your Next Meal

Now that you know how nutritious mango skin can be let’s give you some ideas about how to incorporate it into your meals.

1. Smoothies: Mango skin can be added to your favorite smoothies to give a fiber boost. Make sure to wash the mango skin thoroughly before blending it with other ingredients.

2. Chutneys: Mango skin can be used to prepare chutneys, a tangy and flavorful condiment that pairs well with Indian dishes, as well as grilled meats and sandwiches.

3. Pickles: Mango skin can also be pickled to create a delicious tangy snack.

4. Powder: Dried mango skin can be ground into powder and used as a seasoning to add flavor to dishes like soups, sauces, and marinades.

5. Tea: Boil mango skin in water and add some honey or lemon for a healthy and refreshing tea.

Mango Skin: How to Prep and Cook it for a Delicious and Nutritious Snack

If you prefer to snack on fruits, here are some tips for prepping and cooking mango skin:

1. Clean the mango skin thoroughly with water and a scrub brush.

2. Cut the mango skin into thin strips or small pieces.

3. Boil the mango skin in water for 5-10 minutes until soft.

4. Fry the boiled mango skin in a pan with a tablespoon of oil until crispy.

5. Season the mango skin with salt, chili flakes, or any herbs and spices of your choice.

From Waste to Taste: Turning Mango Skin into a Delicious and Sustainable Food Option

By using mango skin in cooking, you can also contribute to reducing food waste, which is a significant environmental issue. Around one-third of all food produced globally is wasted, and by turning food scraps into meals, you can help reduce the amount of food waste that ends up in landfills.

How about trying some of these creative uses for your leftover mango skins?

1. Natural dye: Mango skin can be boiled in water to create a natural dye that can be used to color fabric and paper.

2. Body scrub: The exfoliating properties of mango skins make them an excellent ingredient for making a DIY body scrub.

3. Compost: Mango skins make excellent compost material, and by composting, you can help give back to the planet and improve soil fertility.

The Surprising Flavor Profile of Mango Skin: Exploring the Taste and Texture

While mango flesh is known for its sweet and juicy flavor, the skin has a slight bitter and astringent taste, which may not be everyone’s favorite. The texture of mango skin is also tougher than the flesh but can be softened by boiling or cooking it.

However, when used in cooking, mango skin can add a unique depth of flavor and texture to dishes. For example, the bitterness and astringency of mango skin can balance out the sweetness of mango flesh in baked goods like cakes and muffins, add an extra layer of flavor to curries and stews, or create a crunchy topping for salads.

Mango Skin: The Secret to a Perfectly Ripe and Flavored Mango

If you want to know if a mango is perfect for eating, you should take a close look at the skin. The skin of a ripe mango should be smooth, unblemished, and slightly soft to the touch. The color of the skin is not always a reliable indicator of ripeness since different varieties can have varying skin hues.

The natural aroma of a ripe mango is also a good sign of its ripeness. If it smells fruity and sweet, it’s likely to be ready to eat.

Moreover, leaving the skin on the mango can enhance its overall flavor by creating a more intense and complex taste. The compounds in the skin interact with the flesh of the fruit and give it a deeper, richer flavor that you don’t want to miss out on!


Mango skin offers many nutritional benefits, flavorful uses in cooking, and a way to reduce food waste and contribute to a more sustainable planet. While mango skin may not be everyone’s cup of tea, it’s worth giving it a try to see how it can add a new dimension to your favorite mango recipes.

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