SugarHigh Team
Mango Glycemic Index (51), Glycemic Load and Net Carbs
| Measure | Value | Source |
|---|---|---|
| GI | 51 (low) | Atkinson 2008, Table 1 |
| Carbs / 100 g | 15 g | USDA FDC 169910 |
| Fiber / 100 g | 1.6 g | USDA FDC 169910 |
| Net carbs / 100 g | 13.4 g | Calculated from USDA |
| GL / 100 g | 7 (calculated) | GI × net carbs / 100 |
Short answer: raw mango has an average GI of 51, which is low. Source: Atkinson 2008, Table 1.
Mango vs banana vs watermelon
Mango 51, banana 51, watermelon 76 (Atkinson 2008). Mango and banana share the same average GI; watermelon is higher GI but lower in net carbs per 100 g.
Is mango keto?
At 13.4 g net carbs per 100 g (USDA), mango takes a large share of a 25 g keto day, so most keto guides treat it as an occasional small portion.
FAQ
Is mango low GI?
Yes, 51 on average (Atkinson 2008).
Is mango keto friendly?
Only in small portions, because of its net carbs.
Does ripeness change mango GI?
Ripeness changes GI for fruits such as banana ([glycemicindex.com](https://glycemicindex.com/2022/03/go-bananas/)); SugarHigh will add mango ripeness values only from a published table. © [GI News, University of Sydney](https://glycemicindex.com/).
