Mango salsa can add a tropical touch to a regular meal of grilled chicken or fish. You can also enjoy mango salsa's unique flavor with tortilla or pita chips while adding more fruits and vegetables to your diet. Learn more about this versatile side dish and enjoy its numerous nutritional benefits.
Nutritional Information for Fresh Mangoes
Fresh mangoes are available during the summer months and are a good source of fiber, vitamins and antioxidants. In North America you can usually find these types of mangoes: Tommy/Atkins, Hayden, Keitt, Kent, Francine and Ataulfo. A whole mango can have up to 107 to 135 calories. The calorie count of each individual mango may vary slightly according to the type and size of the mango.
Homemade Mango Salsa
You can create your own fresh mango salsa using a simple recipe. Most recipes call the basic ingredients of fresh ripe mangoes, chopped green chilis, cilantro, salt and lemon/lime juice. Add one or more of the following ingredients for a variation: chopped cucumbers, chopped tomatoes, garlic, onions, mint, sugar, black pepper, olive oil, vinegar or Asian sweet chili sauce. Letting the salsa sit for a few minutes to "marinate" will intensify the flavors.
Nutritional Information for Homemade Mango Salsa
One whole mango will yield several servings of mango salsa as a side dish. For homemade mango salsa, the calorie count is about 46 calories for 1/3 cup. The more ingredients you add, the more the calorie count will increase. Homemade mango salsa also has a high level of vitamin A and C and potassium, because of the fresh mango. The fat content is low unless you add oil to your salsa.
Bottled Mango Salsa
If you don't feel like making mango salsa, you can also buy bottled salsa. Most prepared mango salsas have tomatoes as the primary ingredient, so the mango flavor is less intense than in fresh salsas. The mango flavor is usually present as mango puree or mango pieces. Newman's Own Mango Salsa and Mrs. Renfro's Medium Hot Habanero Salsa are two popular brands.
Nutritional Information for Bottled Mango Salsa
Bottled salsa is more convenient, but tastes different from homemade mango salsa. The vitamin C content in bottled salsa is quite a bit lower than in fresh homemade mango salsa because of the processing and different ingredients. Newman's Own Mango Salsa has 20 calories for 2 tbsp. Mrs. Renfro's Mango Habanero Salsa has 15 calories for 2 tbsp. The fat content for both brands is low, since both mango salsas contain no added oils or fats.
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