Can You Eat Mango Skin? Here's What a Registered Dietitian Says
Don't toss out your mango peels. They're completely edible (and good for you!), and there are so many different ways to put them to use.
Mango skin is tossed in the trash without a second thought. Unlike eating an apple or pear, it's not something you typically bite into and enjoy along with the rest of the fruit. But what if we told you it can be eaten, just like banana peels and kiwi skin?
The next time you think about tossing out vitamin- and fiber-packed mango skin, think again. Here's what you should know about its nutritional benefits, straight from a pro.
Can You Eat Mango Skin?
Yes, you can eat mango skin. With that being said, Amy Gorin, MS, RDN, a plant-based registered dietitian and founder of Plant Based with Amy, said there are some things you should know before doing so because it isn't a good idea for everyone.
"Mango skin contains a chemical called urushiol, which is found in poison ivy and poison oak plants," Gorin says. "Some people who have previously been exposed to urushiol through these plants can develop allergic reactions if they touch or eat mango skin."
Gorin says if you decide that your allergy risk is low and you want to try eating mango skin, be sure to thoroughly wash it before enjoying it.
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What Are the Benefits of Eating Mango Skin?
Eating mango skin comes with some nutritional benefits. "Mango skin offers vitamin C, vitamin E, fiber, protein, and antioxidants," Gorin says. "One study in the Journal of the Science of Food and Agriculture found that mango skin has 44% more fiber, 22% more carotenoids, and 77% more antioxidant activity than mango flesh."
5 Mango Skin Recipes to Try
1. Mango Skin Chips
Photo: National Mango Board
Who doesn't love chips? This zero-waste version utilizes mango skins that would have otherwise gone to waste.
2. Mango Syrup Recipe
Photo: Serious Eats
You can create a deliciously sweet syrup using leftover mango skin. Add it into sparkling beverages, desserts, dressings, and more.
3. Mango Peel Chutney
Photo: Chef Priyanka
This mango peel chutney is a perfect mix of sweet, tart, and spicy. You can enjoy it on sandwiches, in wraps, on toast, and beyond.
4. Mango Scrap Marinade
Create a sweet marinade using leftover mango skin. You can use it with all your favorite proteins, whether that's meat, fish, or tofu.
5. Zero Waste Mango Lemonade
Photo: Global Kitchen Travels
What's more refreshing than a zero-waste lemonade? This version uses both the seeds and skin of the mango to create a sweet summer beverage.
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