Should you eat mango peels? Here's how to use mango skin without cringing

Mango season is a celebration of sunshine, sweetness, and sticky fingers. But while we savour the golden flesh, the peel usually gets tossed without a second thought. What if we told you the humble mango peel has more to offer than just being discarded? Yes – mango peel is edible, and in some cases, it might even be good for you.

Is mango peel safe to eat?
Technically, yes. Mango peels are not toxic and are edible. They contain fibre, antioxidants, and bioactive compounds like mangiferin, quercetin, and carotenoids. But before you bite in, here’s what you should consider:

Texture and taste: Mango peel is thick, slightly bitter, and sometimes resinous depending on the variety. It’s not exactly a pleasant chew for most.

Allergic reactions: Some people may react to compounds in mango skin – especially those with sensitivity to poison ivy or cashew skin. If you’ve had itching or rashes while peeling mangoes, it’s best to skip the peel.

Pesticide concerns: Conventionally grown mangoes may have pesticide residues on the skin. If you plan to eat the peel, go organic and wash thoroughly.

How to remove pesticides from mango skin

Salt and turmeric soak: Soak mangoes in a bowl of water with 1 tsp salt and ½ tsp turmeric for 10–15 minutes. Rinse well.

Baking soda bath: Mix 1 tbsp baking soda in a bowl of water. Soak the mangoes for 15 minutes, then rinse under running water.

Vinegar wash: Soak mangoes in a 1:3 solution of vinegar and water for 15–20 minutes. Rinse thoroughly.

Scrub and rinse: Use a soft brush or cloth to gently scrub the skin under running water.

Nutritional benefits of mango peel
Here’s what makes mango skin nutritionally interesting:

High in fibre: It supports digestion and gut health.

Rich in antioxidants: Mangiferin, a polyphenol found in the skin, has anti-inflammatory and anti-ageing properties.

Supports skin health: Carotenoids and vitamin E in mango peel may help promote healthy, glowing skin.

Potential blood sugar benefits: Early studies show mango peel extracts may support blood sugar regulation.

How to eat mango peel (without cringing)
Eating mango skin raw may not appeal to most, but there are creative ways to use mango peel in food:

1. Mango peel chutney

A traditional solution to food waste in many Indian kitchens.

Ingredients
Peel of 2 ripe mangoes (washed well)
1 green chilli
1 tbsp grated coconut
A small piece of ginger
Salt to taste

A dash of lemon juice

Preparation
Grind all ingredients into a coarse paste. Temper with mustard seeds and curry leaves if desired.

2. Sun-dried mango peel powder
Dry the peels in the sun (or oven) until crisp, then powder and use in smoothies or spice blends for a tangy kick.

3. Add to smoothies (in moderation)
Use a small piece of the peel blended with ripe mango, banana, and yogurt. It boosts fibre and adds mild bitterness—great if balanced well.

4. Fermented mango peel vinegar
Peels can be fermented into a mildly fruity, homemade vinegar—perfect for dressings.

5. Infuse in water or tea
Drop a piece of clean mango peel in hot water or green tea for a subtle flavour and a hint of antioxidants.