Green Mango - 1pc

Green Mango (Approx. 350g)

A green mango is an unripe or underripe mango, characterized by its vibrant green color and firm texture. Known for its tangy, sour, and slightly crisp flavor, green mangoes are a versatile ingredient in many culinary traditions—especially in Asian cuisines. They are commonly used in salads, pickles, chutneys, and other dishes. Green mangoes can also be enjoyed raw, either on their own or with a sprinkle of salt or spices for extra zest.

How to Use Green Mango

Green mangoes can be incorporated into a variety of dishes. Here are some popular ways to enjoy them:

1. Mango Salad – Shred or julienne green mango and toss it with carrots, onions, chili peppers, fresh herbs (such as mint or cilantro), lime juice, and a dash of fish sauce or soy sauce for a refreshing, tangy salad.

2. Pickles & Chutneys – Thinly slice or chop green mango and marinate it in a mixture of vinegar, sugar, salt, and spices to create a zesty pickle or chutney. These pair well with rice dishes, sandwiches, or as a condiment.

3. Salsa or Salsa Verde – Dice green mango and combine it with tomatoes, onions, chili peppers, lime juice, and herbs for a bright, flavorful salsa. Perfect with grilled meats, seafood, or as a dip.

4. Smoothies & Juices – Blend chopped green mango with fruits like pineapple, banana, or citrus, along with water or coconut water, for a tangy and nutritious drink.

5. Curries & Stir-Fries – Green mango adds a unique tartness to savory dishes. Add slices or chunks to curries, stir-fries, or rice dishes for a burst of flavor.

Note: The tartness of green mangoes varies depending on ripeness and variety. Adjust seasonings to taste.

Are Green Mangoes Low FODMAP?

Green mangoes are considered low FODMAP (Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols) in small portions. While they contain sorbitol (a polyol), the levels are relatively low compared to ripe mangoes, which have higher fructose content.

According to Monash University, a leading authority on the low FODMAP diet, 40g (about ⅛ of a green mango) is a safe serving size for most individuals following the diet. Larger portions may trigger symptoms in sensitive individuals, especially those with irritable bowel syndrome (IBS).

For personalized guidance, consult a registered dietitian or healthcare professional familiar with the low FODMAP diet to determine your ideal portion size and tolerance.

Produce of Thailand