Tropical Fruit Mash
Tropical Fruit Mash is a vibrant, refreshing dish made by blending or mashing a medley of ripe tropical fruits. It typically features ingredients like mango, pineapple, papaya, banana, and passion fruit, often with a squeeze of lime. The dish is a staple across many tropical regions, celebrated for its simplicity and use of abundant local produce.
🍽️ Nutrition at a glance
This dish is naturally high in carbohydrates, primarily from fruit sugars, and is virtually fat-free and very low in protein. It is an excellent source of key nutrients like Vitamin C, Vitamin A, and potassium, providing a refreshing calorie ballpark of 150-200 kcal per typical serving.
Nutrition breakdown
| Calories | 175 kcal |
| Protein | 1.5 g |
| Carbs | 43 g |
| Fat | 0.5 g |
| Fiber | 5 g |
| Sugar | 35 g |
| Sodium | 5 mg |
| Vitamin C | 60 mg |
| Vitamin A | 1200 IU |
| Potassium | 450 mg |
| Folate | 60 mcg |
| Magnesium | 30 mg |
| Manganese | 0.8 mg |
| Vitamin B6 | 0.2 mg |
| Copper | 0.15 mg |
Per 1 cup (240 g) · estimated, varies by recipe
💡 What's interesting
Culturally, it's a versatile dish that can be served as a breakfast, a light dessert, or a hydrating snack, reflecting the resourceful use of seasonal fruit in tropical cuisines. Nutritionally, its unique blend of fruits provides a broad spectrum of antioxidants and enzymes that aid digestion.
