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Mango Salsa

Small bowl of mango salsa on a plate of whole grain crackers
Makes: 4 Servings
Preparation Time: 10 minutes

The sweetness of fresh mango combined with savory pepper and onion and the zest of lime give this salsa a balance of flavors that are refreshing and crisp. Serve this appetizer with baked tortilla chips or whole grain crackers for a tasty snack.

Ingredients

  • 1 mango, peeled and chopped
  • 1/4 cup green bell pepper, chopped
  • 1 green onion, chopped
  • 1 lime, juiced (1-2 tablespoons)

Directions

  1. Wash hands with soap and water.
  2. Peel and chop the mango, be sure to remove the seed.
  3. Cut the pepper and onion into small pieces.
  4. Mix all the ingredients together.

Notes

Learn more about:

Source:

Iowa Department of Public Health, Adapted from Easy Mango Salsa
Iowa Nutrition Network

Nutrition Information

Serving Size: 1/4 of recipe
Nutrients Amount
Total Calories 37
Total Fat 0 g
Saturated Fat 0 g
Cholesterol 0 mg
Sodium 2 mg
Carbohydrates 10 g
Dietary Fiber 1 g
Total Sugars 8 g
Added Sugars included 0 g
Protein 1 g
Vitamin D 0 mcg
Calcium 11 mg
Iron 0 mg
Potassium 128 mg

N/A will display when nutrient data is unavailable

Please note: nutrient values are subject to change as data is updated

Nutrients Amount
Total Calories 37
Total Fat 0 g
Saturated Fat 0 g
Monounsaturated Fat 0 g
Polyunsaturated Fat 0 g
Linoleic Acid 0 g
α-Linolenic Acid 0.0 g
Omega 3 - EPA 0 g
Omega 3 - DHA 0 g
Cholesterol 0 mg
Carbohydrates 10 g
Dietary Fiber 1 g
Total Sugars 8 g
Added Sugars included 0 g
Protein 1 g
Minerals
Calcium 11 mg
Potassium 128 mg
Sodium 2 mg
Copper 0 mg
Iron 0 mg
Magnesium 8 mg
Phosphorus 12 mg
Selenium 0 mg
Zinc 0 mg
Vitamins
Vitamin A 32 mcg
Vitamin B6 0.1 mg
Vitamin B12 0.0 mcg
Vitamin C 31 mg
Vitamin D 0 mcg
Vitamin E 1 mg
Vitamin K 11 mcg
Folate 27 mcg
Thiamin 0.0 mg
Riboflavin 0.0 mg
Niacin 0 mg
Choline 5 mg

N/A will display when nutrient data is unavailable

Please note: nutrient values are subject to change as data is updated

MyPlate Food Groups

Fruit 1/4 cups