Mangoes are a delicious tropical fruit enjoyed around the world. While most parts of the mango are edible, there are some parts that are not recommended for consumption.
The Mango Skin
The outer skin or peel of the mango is not considered edible. The skin is rough and thick, and contains a resinous compound called urushiol which can cause skin irritation similar to poison ivy. While not inherently toxic, mango skins are very fibrous and difficult to chew or digest.
There are a few ways to eat around the mango skin:
- Use a vegetable peeler or sharp knife to peel off the skin
- Cut the mango into slices and then cut the flesh away from the skin
- Score the mango flesh into cubes and invert the skin to push out the cubes
Trying to bite directly through a mango skin can result in a mouthful of bitter fibers. The skin is primarily used as a handle for eating the sweet inner flesh of the mango.
The Mango Pit
The large, flat pit at the center of the mango is also inedible. The pit surrounds the seed of the mango and is sometimes referred to as the stone. While not toxic, the pit is too difficult to chew or digest.
The mango pit constitutes approximately 15-20% of the total fruit. It is best to cut the flesh away from the sides and around the pit. Like the skin, the pit can be held like a handle while the fruit is sliced off.
Once removed, the mango pit can be used for creative purposes like crafts or planting, but is not meant for consumption.
Parts of the Mango to Eat
The flesh inside the mango skin and surrounding the pit is completely edible. Ripe mangoes will have flesh that ranges from pale yellow to deep orange. The flesh also changes in texture and taste as it ripens.
Unripe green mangoes have flesh that is pale and firm with a starchy, slightly sour taste. As mangoes ripen, the flesh softens and becomes juicy and sweet with hints of tropical flavors.
Mango flesh can be enjoyed raw and diced into salads, sliced into smoothies, puréed into chutneys, grilled into salsas, or added to sorbets. Ripe mangoes are often eaten plain as the perfect snack.
Is the Mango Skin Really Inedible?
While mango skins are not typically consumed, they are edible if prepared properly. However, it is still recommended to peel mangoes before eating the flesh or use cooked mango skins in moderation.
Here are some ways the mango skin can be eaten:
- Boil or cook the skins to soften the fibers and reduce any resinous taste
- Pickle the peeled skins in vinegar or salt brine
- Dehydrate the skins into fruit leather
- Blend cooked skins into chutneys, salsas, or curry paste
When eating mango skin, start with a very small amount to check for any inflammation or irritation. Discontinue use if any numbness or rash occurs.
Nutritional Content of Mango Parts
The nutrition of a mango varies slightly between the skin, flesh, and pit. Here is a comparison:
| Mango Part | Calories | Fiber | Vitamin C | Vitamin A |
|---|---|---|---|---|
| Flesh | 60 per 100g | 1.6g per 100g | 36.4mg per 100g | 640IU per 100g |
| Skin | 50 per 100g | 2g per 100g | 8.8mg per 100g | 120IU per 100g |
| Pit | 28 per 100g | 3.6g per 100g | 5.3mg per 100g | 0IU per 100g |
The mango flesh contains the highest amount of vitamins and antioxidants like vitamin C and vitamin A. The skin has more fiber, while the pit contains mostly insoluble fiber with very little nutritional value.
Mango Skin Nutrition
Though lower in key vitamins than the flesh, mango skins still contain dietary fiber and polyphenolic compounds. The starch in underripe skins is resistant starch, a prebiotic fiber.
Mango peel powder is sometimes used as a supplement due to antioxidants like quercetin, kaempferol, rhamnetin, anthocyanins, mangiferin, and gallic acid contained in the skin.
Mango Pit as Fiber Supplement
The coarse mango pit fiber cannot be digested and therefore passes through the gastrointestinal tract intact. This insoluble fiber helps add bulk to stool and may aid digestion.
Dried mango pits are sometimes ground into powder and used as a natural laxative. However, mango pit powder can also decrease absorption of medications and nutrients.
Are Mango Stems, Leaves, or Flowers Edible?
Along with the pit and skin, the stems, leaves, and flowers of the mango tree are also not suitable for eating.
Mango Stems
The stems of mangoes contain sap and compounds that can cause skin and throat irritation. Chewing on mango stems and stalks is not recommended.
Mango Leaves
While tender young mango leaves can be cooked as a vegetable in some cultures, the tough older leaves are considered toxic and should not be ingested. They contain urushiol and other potential irritants.
Mango Flowers
The flowers of the mango tree help attract pollinators but have an unpleasant taste and are not meant for human consumption. The pollen within the flowers may also trigger allergies.
Risks of Eating Mango Skin
Eating small amounts of cooked mango peel is unlikely to cause harm for most people. However, those with latex allergies may want to avoid mango skins altogether.
Latex and urushiol cross-react for those with sensitivities. Even a mild oral reaction can progress to anaphylaxis in highly allergic individuals.
The skin irritation caused by urushiol tends to get worse with repeated exposure. Eating mango skin regularly for an extended period may increase irritation over time.
Safely Trying Mango Skin
To safely try mango skin, follow these precautions:
- Start with a small piece of cooked peel, about size of a dime
- Wait 24 hours to monitor for any inflammation or reaction
- Increase amount gradually over weeks if no sensitivity occurs
- Discontinue use if any itching, numbness, or swelling develops
Consult a doctor before trying mango peel with any latex fruit allergies or irritable bowel conditions.
The Best Parts of the Mango to Eat
To get the most enjoyment and nutrition from a mango, the flesh is the best part to eat. While the skin and pit add fiber and polyphenols, they should be consumed in moderation.
Here are some tips for enjoying mango flesh:
- Choose ripe, sweet-smelling mangoes with a hint of soft yield
- Cut off thick skin with a knife or vegetable peeler
- Slice close to the pit to cut away the flesh
- Dice, purée, or blend the flesh to add to recipes
- Enjoy mango flesh fresh or cook briefly to retain the nutrients
The flesh can also be juiced or made into sorbet for refreshing, hydrating treats. Freeze cut mango cubes to add to smoothies too.
Conclusion
When eating a mango, the skin and pit are generally discarded while the flesh is enjoyed. The skin contains fiber but is bitter and tough. The pit is also difficult to digest and provides little nutrition.
While the skin and pit can be eaten in moderation if boiled or pickled, the flesh contains the highest amount of antioxidants, vitamin C, vitamin A, and sweet flavor. Enjoy mangoes by cutting away the peel and pit to highlight the delicious inner flesh.
With preparation methods that reduce skin bitterness and toxicity, small amounts of cooked mango peel can be sampled. But for maximum nutrition and taste, stick to the soft, ripe mango flesh as the best edible part of this exotic fruit.
