Spices, herbs and condiments · IFCT 2017
Mango ginger (amba haldi): nutrition per 100 g
Per 100 g, fresh mango ginger gives 42 kcal, 7.0 g carbohydrate, 4.7 g fibre, 2.31 mg iron and 384 mg potassium, according to the Indian Food Composition Tables 2017. It is light on most nutrients, ranking last of 21 spices and herbs for protein at 1.4 g. Its value is its unusual flavour, the scent of raw mango in a root that looks like ginger.
About mango ginger (amba haldi)
Mango ginger, Curcuma amada, is a cousin of turmeric with pale yellow flesh that smells startlingly of green mango when cut. It is amba haldi in Marathi and Gujarati, aam adrak in Hindi and Punjabi, amada in Bengali, mangainji in Malayalam, mainji in Tamil and mamidiallam in Telugu; IFCT 2017 records names in 12 languages. The fresh rhizome appears in markets in winter, from roughly November to February.
It is used almost entirely as a fresh pickle or relish. Gujarati and Maharashtrian homes slice it into thin rounds with lemon juice, salt and green chilli for a quick winter achaar eaten with thepla or bhakri. South Indian kitchens make mango ginger oorugai or pachadi with mustard and chilli, and Bengali cooks grind amada into a sharp chutney or add slivers to a light dal.
What mango ginger (amba haldi) brings to a meal
- 01
Iron for a root
Mango ginger carries 2.31 mg of iron per 100 g, which would meet 12 per cent of a sedentary man's daily requirement. In a few slices of pickle, that becomes a small contribution.
- 02
Fibre and potassium
It gives 4.7 g of fibre and 384 mg of potassium per 100 g, with only 6 mg of sodium before any salt is added.
- 03
Very light
At 42 kcal and 0.7 g fat per 100 g, mango ginger is one of the lightest items in its group, and its 1.4 g of protein is the lowest of the 21 spices and herbs.
- 04
Little vitamin C
Despite smelling of mango, it has just 1.6 mg of vitamin C per 100 g, the lowest of the 8 spices and herbs with a value.
Mango ginger (amba haldi) nutrition facts per 100 g
Every value IFCT 2017 reports for the edible portion, with the share of an adult's daily need that 100 g covers where ICMR-NIN sets a requirement.
| Nutrient | Per 100 g | Adult man | Adult woman |
|---|---|---|---|
| Energy and macronutrients | |||
| Energy | 42 kcal | 2% | 3% |
| Protein | 1.4 g | 3% | 3% |
| Carbohydrate (available) | 7 g | ||
| Dietary fibre | 4.7 g | ||
| Free sugars | 2.4 g | ||
| Total fat | 0.7 g | ||
| Water | 84.5 g | ||
| Fats | |||
| Saturated fat | 0.18 g | ||
| Monounsaturated fat | 0.05 g | ||
| Polyunsaturated fat | 0.33 g | ||
| Omega-3 (alpha-linolenic acid) | 78 mg | ||
| Cholesterol | 0 mg | ||
| Minerals | |||
| Calcium | 14 mg | 1% | 1% |
| Iron | 2.31 mg | 12% | 8% |
| Zinc | 0.47 mg | 3% | 4% |
| Magnesium | 37 mg | 8% | 10% |
| Phosphorus | 68 mg | ||
| Potassium | 384 mg | ||
| Sodium | 6 mg | ||
| Copper | 0.1 mg | ||
| Vitamins | |||
| Vitamin C | 1.6 mg | 2% | 2% |
| Beta-carotene | 77 µg | ||
| Thiamine (B1) | 0.02 mg | 1% | 1% |
| Riboflavin (B2) | 0.07 mg | 3% | 3% |
| Niacin (B3) | 0.45 mg | 3% | 3% |
| Vitamin B6 | 0.18 mg | 8% | 9% |
| Folate (B9) | 23 µg | 8% | 10% |
| Vitamin E (alpha-tocopherol) | 0.35 mg | ||
| Vitamin K1 | 27.7 µg | ||
Values per 100 g of the edible portion. Source: Longvah T, Ananthan R, Bhaskarachary K, Venkaiah K. Indian Food Composition Tables 2017. National Institute of Nutrition, Indian Council of Medical Research, Hyderabad. Daily-need shares use the ICMR-NIN 2020 recommended dietary allowances for a 65 kg man and a 55 kg woman doing sedentary work (ICMR-NIN brief note). Nutrients IFCT did not analyse for this food are left out rather than shown as zero.
Cite this page
NNWA Nutrition and Wellness Academy. Mango ginger (amba haldi): nutrition per 100 g. Data: Indian Food Composition Tables 2017, ICMR-National Institute of Nutrition. https://nnwa.in/foods/spices-and-herbs/mango-ginger/
Where mango ginger (amba haldi) sits among Indian foods
Ranked per 100 g against the other 20 spices, herbs and condiments and every food in the tables.
| Nutrient | Per 100 g | In spices, herbs and condiments | Among all foods |
|---|---|---|---|
| Beta-carotene | 77 µg | 12th of 20 | 68th of 160 |
| Omega-3 (alpha-linolenic acid) | 78 mg | 14th of 21 | 84th of 202 |
| Dietary fibre | 4.7 g | 20th of 21 | 86th of 182 |
| Potassium | 384 mg | 19th of 21 | 86th of 243 |
| Iron | 2.31 mg | 17th of 21 | 95th of 242 |
How mango ginger (amba haldi) is eaten
- Amba haldi achaar: thin slices with lemon juice, salt and slit green chilli, ready in a day and kept in the fridge.
- Mango ginger pachadi: grated root tempered with mustard seeds, curry leaves and dried red chilli.
- Amada chutney: Bengali paste of mango ginger with green chilli, mustard and a little sugar.
- A few slivers stirred into moong dal or raita at the end add a fresh, mango-like lift.
Before you plan around it
Mango ginger is eaten a few slices at a time, so its per-100 g figures say little about a single meal. Pickles add salt, and oil-based pickles add fat, so people watching blood pressure should keep servings small. Choose firm, plump rhizomes with no soft spots, and store them dry in the fridge. It is a flavouring, not a medicine.
Food composition is general information, not a diet plan. Anyone managing a medical condition should plan their diet with a doctor or a registered dietitian.
What people ask about mango ginger (amba haldi)
What is amba haldi?
Amba haldi, or mango ginger, is the rhizome of Curcuma amada, a relative of turmeric that smells of raw mango. It is mostly used fresh in pickles and chutneys in winter.
Is mango ginger the same as ginger or turmeric?
No. It belongs to the turmeric family but has pale flesh and a green-mango aroma. IFCT 2017 lists it separately from ginger and turmeric, with 42 kcal and 4.7 g fibre per 100 g.
Is mango ginger nutritious?
It offers some fibre, iron and potassium per 100 g, but it is eaten in small amounts. Its main contribution is flavour in pickles and chutneys.
Related foods and tables
Ginger
Nutrition per 100 g, from IFCT 2017.
Turmeric powder
Nutrition per 100 g, from IFCT 2017.
Raw mango
Nutrition per 100 g, from IFCT 2017.
Garlic
Nutrition per 100 g, from IFCT 2017.
Chillies (green and red)
Nutrition per 100 g, from IFCT 2017.
Beta-carotene content of Indian foods
Every food in the tables, ranked by beta-carotene per 100 g.
Omega-3 (ALA) content of Indian foods
Every food in the tables, ranked by omega-3 (ala) per 100 g.
Dietary fibre content of Indian foods
Every food in the tables, ranked by dietary fibre per 100 g.
All spices, herbs and condiments
21 foods in this group, compared.
Learn to use this data
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