Yes, you can eat mango skin in a smoothie, but it may add a slightly bitter taste and texture; ensure it’s washed thoroughly to remove pesticides.
Mango skin is edible and packed with nutrients, but should you blend it into your smoothie? The answer isn’t as simple as yes or no. While mango peels offer health benefits, they also come with potential drawbacks that every health-conscious smoothie lover should consider.
Nutritional Powerhouse: What’s in Mango Skin?
Mango skin contains higher concentrations of certain nutrients than the fruit flesh itself. Research shows it’s particularly rich in:
- Polyphenols (45% more than the flesh)
- Carotenoids (60% higher levels)
- Dietary fiber (makes up 45-78% of peel weight)
- Vitamin E (3x the amount in the flesh)
- Triterpenes (potent anti-inflammatory compounds)
A study published in Food Chemistry found mango skin extract showed stronger antioxidant and anticancer properties than mango flesh extract. The skin’s fiber content can also support digestion and help regulate blood sugar levels.
Blending vs. Juicing: Skin Benefits
When making smoothies in a high-powered blender, the skin’s nutrients become more bioavailable than when eating it whole. The blending process breaks down tough fibers, making nutrients easier to absorb. This differs from juicing, where the skin would typically be discarded with the pulp.
Potential Risks of Mango Skin in Smoothies
Despite the nutritional benefits, there are several important considerations before tossing whole mangoes into your blender:
1. Pesticide Residue
Conventionally grown mangoes often contain pesticide residues on their skin. The Environmental Working Group’s 2025 report found mango skins can retain multiple pesticide residues even after washing. These chemicals may disrupt hormones or cause other health issues with regular consumption.
2. Urushiol Allergens
Mango skin contains urushiol, the same compound found in poison ivy that causes allergic reactions. According to the American College of Allergy, Asthma & Immunology, about 50% of people sensitive to poison ivy may react to mango skin.
3. Texture and Taste Challenges
The skin has a:
- Leathery, tough texture
- Slightly bitter, astringent taste
- Fibrous quality that may affect smoothie consistency
How to Safely Include Mango Skin in Smoothies
If you want to harness the skin’s benefits while minimizing risks, follow these steps:
1. Choose the Right Mangoes
Opt for organic mangoes when using the skin. The USDA Organic certification ensures no synthetic pesticides were used. Varieties with thinner skins like Ataulfo or Honey mangoes blend better than thicker-skinned types.
2. Proper Cleaning Methods
Wash mangoes thoroughly using one of these methods:
| Method | Instructions | Effectiveness |
|---|---|---|
| Vinegar Soak | 1 part vinegar to 3 parts water for 15 minutes | Removes 98% of bacteria |
| Baking Soda Scrub | 1 tsp baking soda in 2 cups water, scrub 30 seconds | Removes 90% of surface pesticides |
| Commercial Produce Wash | Follow product instructions | Varies by brand |
3. Preparation Tips
For best results in smoothies:
- Remove any white sap residue near the stem
- Cut into small pieces before blending
- Combine with strong flavors like citrus or ginger to mask bitterness
- Use a high-powered blender to fully break down fibers
Delicious Mango Skin Smoothie Recipes
Try these nutrient-packed combinations that make the most of mango skin:
Tropical Immunity Booster
- 1 whole organic mango (washed, cubed)
- 1 cup pineapple
- 1/2 banana
- 1″ fresh turmeric
- 1 cup coconut water
Green Mango Detox
- 1 whole organic mango
- 1 cup spinach
- 1/2 lemon (peeled)
- 1 tbsp chia seeds
- 1 cup almond milk
According to research from the National Institutes of Health, combining mango skin with vitamin C-rich ingredients can enhance absorption of its antioxidants. The USDA Food Database shows mango skin provides unique phytonutrients not found in the flesh alone.
Who Should Avoid Mango Skin?
Certain individuals should be cautious about consuming mango skin:
- Those with known mango or poison ivy allergies
- People with sensitive digestive systems
- Young children (under 3 years old)
- Individuals taking certain medications (consult your doctor)
If you experience itching, swelling, or digestive discomfort after consuming mango skin, discontinue use and consult a healthcare professional.
