Sweet meets heat with this healthy mango salsa!

By: Jodie Shield, RDN

Holy guacamole! You might be thinking: why mess with a good thing?  Salsa is perfect as is – ripe juicy tomatoes, onions, jalapeño peppers, perhaps an avocado. This Cinco de Mayo, shake up your taste buds and try my Mango Salsa. Mango (AKA the king of fruits) is a nutritional rock star. This tropical delight is loaded with fiber, antioxidants and more than 20 different vitamins and minerals. No wonder it’s been linked to helping prevent cancer, heart disease, and according to researchers at Oklahoma State University, stabilizing blood sugar and helping control weight. Not to mention mango’s sweet, peppery flavor tones down the heat from the jalapeño, a salsa staple. Mango salsa tastes amazing with baked tortilla chips and jicama slices, grilled chicken, and stuffed into Fish Tacos. This spring eat the season, and enjoy salsa made with fresh fruits and vegetables. Ole!

Mango Salsa

Serves 8

Prep Time: 10 minutes

Cooking Time: 0 minutes


  • 2 large ripe mangos, peeled, pitted and diced (about 2 cups)
  • 1 small red onion, finely chopped (about ¼ cup)
  • 1 jalapeno pepper, minced
  • 1 medium red or green bell pepper, finely chopped (about 1 cup)
  • 3 tablespoons fresh cilantro leaves, chopped
  • 3 tablespoons fresh lime juice Salt, optional


  1. In large bowl, combine mango, red onion, Jalapeno, bell pepper, and cilantro; season with salt if using.
  2. Drizzle lime juice over mango mixture; toss until combined.  Serve or chill for up to 24 hours.

Nutritional Information per (1/2 cup) Servings: 35 calories, 0.6 grams protein, 8 grams carbohydrate, 0 grams fat, 0 grams saturated fat, 0milligrams cholesterol, 1 gram fiber, 2 milligrams sodium

Note for this post: Jodie Shield is a FitStudio Sponsored writer.

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About Author


Jodie Shield, M.Ed., R.D., L.D.N. Jodie Shield has been a consultant and spokesperson in the field of nutrition for over two decades. A former national media spokesperson for the American Dietetic Association (1989-1995), she has worked extensively with the Rush-Presbyterian-St. Luke’s Medical Center and taught nutrition and medical dietetics at the University of Illinois. Currently she is a complemental faculty member of the College of Health Sciences in the Department of Clinical Nutrition at Rush University in Chicago.

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