Tropical Ambrosia with Mango and Kiwi
Tropical Ambrosia with Mango and Kiwi is a vibrant, fruit-forward dessert or salad, typically made with a creamy base of whipped cream or yogurt mixed with chunks of mango, kiwi, pineapple, and often marshmallows or coconut. This modern, tropical twist on the classic American ambrosia salad is known for its bright colors and refreshing, sweet-tart flavor profile.
🍽️ Nutrition at a glance
This dish is generally high in carbohydrates, primarily from natural fruit sugars and added sweeteners, with a moderate amount of fat if made with cream or coconut. It provides a good source of Vitamin C, Vitamin A, and potassium, with a typical serving containing roughly 200-300 calories.
Nutrition breakdown
| Calories | 250 kcal |
| Protein | 3.5 g |
| Carbs | 42 g |
| Fat | 9 g |
| Fiber | 4 g |
| Sugar | 32 g |
| Sodium | 40 mg |
| Vitamin C | 65 mg |
| Vitamin A | 280 mcg RAE |
| Potassium | 420 mg |
| Folate | 55 mcg |
| Vitamin K | 15 mcg |
| Manganese | 0.6 mg |
| Copper | 0.2 mg |
| Vitamin E | 1.8 mg |
Per 1 cup (220 g) · estimated, varies by recipe
💡 What's interesting
The dish is a fascinating cultural hybrid, adapting the traditional Southern U.S. ambrosia (which often used canned fruit and marshmallows) with fresh, vibrant tropical fruits popularized by global trade. Nutritionally, the combination of kiwi and mango offers a potent antioxidant boost, with their vivid pigments signaling high levels of carotenoids and flavonoids.
