The ultimate juicy sweetness of Mangoes makes them a favorite amongst fruit lovers. Whether the freshly ripened sweet and goey ones or the tangy immature green ones often enjoyed with salt, Mango is hands down the most-liked.
But have you ever tasted Mango Skin? Yes, that peal wrapping around the flavorful fruit? The idea might be new for many, but Mango peel is very nutritious and thus edible in different parts of the world.
Eating its peel isn’t as common as eating Apples, Guava, or others, but it is not an uncommon idea. Come, let’s learn more about it.
Nutritional Value of Mango Skin (DV/ Daily Value based on a 2000-calorie diet)
| Nutrient | Amount per 100 grams |
| Calorie | 60 |
| Protein | 1.6 grams |
| Total Fat | 0.6 grams |
| Carbohydrates | 14.98 grams |
| Dietary Fibre | 1.6 grams |
| Sugar | 8. 2 grams |
| Vitamin C | 36.4 mg (61% DV) |
| Vitamin A | 54 mcg (6% DV) |
| Vitamin E | 1.12 mg (6% DV) |
| Vitamin K | 4.2 mcg (5% DV) |
| Niacin | 0.669 mg (3% DV) |
| Riboflavin | 0.057 mg (3% DV) |
| Vitamin B6 | 0.135 mg (3% DV) |
| Folate | 14 mcg (4% DV) |
| Potassium | 168 mg (5% DV) |
| Magnesium | 11 mg (3% DV) |
| Phosphorus | 11 mg (3% DV) |
| Calcium | 11 mg (3% DV) |
| Iron | 0.16 mg (1% DV) |
| Zinc | 0.04 (1% DV) |
| Copper | 0.09 mg (4% DV) |
| Manganese | 0.063 mg (3% DV) |
| Salenium | 0.6 mcg (1% DV) |
| Beta Carotine | 341 mcg |
| Lutien + Zeaxantin | 9 mcg |
Can you eat Mango Skin? Edibility and Taste
Mango lovers are well-acquainted with the luscious joy of biting into a ripened, juicy, and puppy fruit. The taste of raw mango, too, is not unknown and is loved in numerous ways.
But what about the Mango skin, aka peel? Well, mango skin, the often overlooked outer layer, is edible and nutritious.
You can eat Mango skin and enjoy a textural contrast to the soft, sweet, and puppy interior. Although eating the peel may not feel as flattering as eating the inside of the fruit, after knowing its nutritional values and numerous health benefits, you won’t say no.
The outer layer of mangoes, the ‘peel, ‘ is packed with multiple nutrients, even more than what is packed inside the fruit.
Its taste and texture are less flattering, and even if it might have a bitter taste, it is a powerhouse of benefits.
The outer skin of the mango is subtly bitter and tangy and may feel chewy and fibrous when eating.
However unappealing as it may sound, the skin is often added to recipes, bringing out unique innovations. The only key to eating the mango peel is pealing, cleaning, and cooking it nicely.
Benefits and Drawbacks
Before trying the culinary possibilities of the peel of mango (its outer layer), it is crucial to weigh down the benefits and drawbacks:
Benefits of eating Mango Peel
- The mango fruit peel is a treasure trove of nutrients, including multiple vitamins, minerals, fibers, and antioxidants. Consuming them as a balanced diet contributes to overall nutritional intake.
- Its outer layer is a rich source of dietary fiber, and consuming it regularly can promote gut health and aid digestion.
- It contains antioxidants, especially polyphenols, and beta-carotene, which help combat oxidative stress.
- It can add unique flavor to vegetables, salads, and curries and can be used to make excellent pickles.
Drawbacks of eating Mango Peel
- One of the significant concerns of eating the outer layer of mango is the presence of pesticide residue. Since mangos are treated with pesticides during cultivation, the risk remains if consumed unwashed.
- It may have a bitter and astringent taste with a fibrous flavor that doesn’t look appealing.
- Specific individuals may develop allergies or sensitivity.
- Consuming it in high amounts can cause gas, bloating, or other digestive issues due to its high fibrous content.
Ways to consume Mango Skin
Mango peel is highly nutritious and can be consumed in many ways. Here are some fascinating culinary ideas you can try:
- Cut the peel into thin strips and toss them with olive oil until they become crispy. Now add salt and black pepper and enjoy them as a tea-time snack.
- Add the mango peel to your smoothie base to add nutrients, fiber, and flavor.
- Soak the peel in vinegar, salt, sugar, and spices to make a pickle. Or, you can take raw mangos and slice them with skin to make the traditional Indian ‘aam ka achar,’ aka mango pickle.
- Dice the peel into small cubes, mix it into your salsa bowl with salt, and enjoy.
- Blend the mango peels with different flavors and enjoy it as a dip/ chutney.
- Boil mango skin with plain water and enjoy it as a refreshing tea. To enhance the flavors, add a pinch of cinnamon, lemon drops, and honey.
- Experiment with mango skin with desserts like ice cream or baked goods.
However, before you consume, keep these things in mind:
- Wash the skin of the mango thoroughly under running water to remove all the dirt and debris.
- Soak them in vinegar water to remove the pesticide residue, then rinse thoroughly.
- Try to pick pesticide-free organic mangoes.
- When consuming the peel, always remove the bruised or darkened area.
- Consider cooking the skin instead of eating it raw.
- Consult local practices for tips and insights on safe consumption.
- Be mindful if you have any fruit allergies.
- Consume the skin in moderation, mainly due to its fibrous nature.
Also Read: Dry Skin: How To Prevent Permanently?
Conclusion
The debate on the edibility of mango skin concludes that you can enjoy it, if not for the taste, for its nutritional benefits.
There are various ways to enjoy this unique offering, whether you add the outer layer of mango to your salads or consume them as snacks or pickles. However, remember this journey isn’t without challenges; washing the peel well before consuming is essential.
Despite its numerous benefits, mango skin may contain pesticides or unwanted dirt that may be harmful if consumed.
