Mango is a popular tropical fruit that is enjoyed by many all over the world. Whether you’re adding it to a smoothie or eating it by the slice on a warm summer day, mango is a delightfully sweet treat rich in many vitamins and minerals. Although very nutritious and insanely tasty, mangos are naturally high in sugar – aka carbohydrates. Because carbohydrate intake must be kept to a minimum while following the ketogenic diet, consuming mangos may make hitting those daily carbohydrate targets difficult.
Mangos are not considered keto-friendly food. All foods, in theory, can fit into a ketogenic diet approach. However, some high carbohydrate foods, such as mangos, can make it difficult to stay below the low daily carbohydrate targets and are thus avoided on the ketogenic diet. The best keto-friendly alternatives to mangos include fruit such as Raspberries, Blackberries, Strawberries, and Pears.
In this article we’ll discuss a brief overview and history of mango, nutritional content, some proposed health benefits, and several lower sugar alternatives. Let’s dig in!
Contents
What is Mango?
Mango is a tropical fruit that originated in India around 5,000 years ago. They are part of the drupe family, which means they have one large seed, or stone, at the core of the fruit. Mangos are widely known and extremely popular worldwide. They often are referred to as the “king of fruits” because they are one of the most consumed fruits in the world. Mangos come in a plethora of different varieties, all with unique flavors and textures. Many of the mangos we consume here in the U.S. are cultivated in Florida, Haiti, Mexico, and South America. However, Asia is responsible for growing nearly 75% of all mangos in the world.
Health Benefits of Mango
Mangos have several proposed health benefits.
- Mangos are considered to be one of the highest food sources of Vitamin C, providing 46 milligrams per 1 cup of mango. This is roughly 76% of one’s daily vitamin C needs.
- Mangos are rich in vitamin A, which is important for numerous bodily functions including eye and skin health.
- Mangos also contain high levels of over a dozen different types of polyphenols that function as antioxidants. Antioxidants are important for protecting cells against free radical damage, which, in turn, promotes health and may reduce the risk of many illnesses and disease.
Nutrient Profile of Mango
Ingredients:
- Fresh Mango
Nutritional Information (per ¾ cup pieces, 124g):
- Calories: 70
- Total Fat: 0g
- Saturated Fat: 0g
- Cholesterol: 0mg
- Sodium: 0mg
- Total Carbohydrates: 19g
- Total Sugars: 17g
- Fiber: 2g
- Protein: 1g
Despite its high carbohydrate content, mango is a nutrient-dense powerhouse. Vitamins and minerals that can be found in mangos include vitamin A, vitamin C, potassium, vitamin B6, calcium, iron, vitamin E, vitamin K, thiamin, riboflavin, niacin, folate, vitamin B12, phosphorus, magnesium, zinc, copper, manganese, selenium, pantothenic acid, and choline. In addition, mangos are good sources of a variety of different antioxidants.
Is Mango Keto-Friendly?
While mango proves to be somewhat of a superfood, providing tons of micronutrients and beneficial antioxidants, it may not be the best fit for those following a ketogenic diet. To get into ketosis, many will need to consume between 20-30 grams of net carbohydrate per day. With just ¾ cup of mango providing 15 grams of net carb, it may make hitting that target very challenging. For many, the high sugar content in one serving of mango could consume more than half of their daily carbohydrate allowance. Because of this, mango should be limited or possibly avoided while following a ketogenic diet.
Fruit can certainly be enjoyed while following a keto diet, but sticking with lower sugar varieties and monitoring serving sizes would be best practice.
The Lowdown on Sugar in Fruit
The hot debate as of late centers around the sugar content of fruit. Fruit has long been touted as a health food, however, many argue that it is simply too high in sugar to be considered ‘healthy’.
Fruit is extremely nutritious – offering a wide variety of micronutrients, fiber, antioxidants and is relatively low calorie. While they do provide a substantial amount of carbohydrate in the form of sugar, fruits in their natural state are real, whole foods that have not undergone any sort of processing. This means no added ingredients, no artificial anything. The argument that fruit is unhealthy comes from the notion that excessive added sugar intake is harmful to our health. While this is true, the same does not apply to naturally occurring sugars in fruit. Fructose, the sugar in fruit, is only harmful when consumed in large amounts. These amounts are extremely difficult to obtain from fruit alone.
Fruit contains fiber, water, and all of those wonderful vitamins and minerals we have already discussed. The fiber content of mangos, and fruit in general, slows digestion which allows the sugar from fruit to be introduced to the bloodstream more slowly than other treats with added sugar and little to no fiber like candies, cakes, cookies, the like. All in all, the positive aspects of fruit far outweigh any argument against their naturally occurring sugar content.
Alternative Options to Mangos
Many fruits, like mango, are naturally high in sugar. When following a ketogenic diet, it is important to choose fruits that are lower in sugar and consider the serving size to ensure you are not overconsuming and exceeding your total carbohydrate goal for the day. Many of the lower sugar options will include fruits that have a high water content or contain lots of fiber. Let’s review just a few of these options together.
Raspberries
Raspberries only provide 7 grams net carbs per 1 cup serving. Also in that 1 cup serving comes a whopping 8 grams of fiber and a little over half of your vitamin C needs for an entire day.
Ingredients:
- Fresh Raspberries
Nutritional Information (per 1 cup, 123g):
- Calories: 65
- Total Fat: 0.8g
- Saturated Fat: 0g
- Cholesterol: 0mg
- Sodium: 0mg
- Total Carbohydrates: 15g
- Total Sugars: 5g
- Fiber: 8g
- Protein: 1.5g
Blackberries
Like raspberries, blackberries are packed with 8 grams of fiber per 1 cup serving. Their flavor lends itself towards a more tart flavor rather than sweet. Blackberries are also a rich source of anthocyanins which are powerful antioxidants that give the berries their signature dark bluish-purple color.
Ingredients:
- Fresh Blackberries
Nutritional Information (per 1 cup, 144g):
- Calories: 62
- Total Fat: 0.87g
- Saturated Fat: 0g
- Cholesterol: 0mg
- Sodium: 0mg
- Total Carbohydrates: 14g
- Total Sugars: 7g
- Fiber: 8g
- Protein: 2g
Asian Pears
Asian Pears have the typical pear taste, but have the crunchy, but juicy texture of an apple. Their nickname is actually “apple pear”. With only 8.6g net carbs per serving, this pear variety offers a great alternative to mango for those on a keto diet.
Ingredients:
- Fresh Asian Pear
Nutritional Information (per 1 fruit):
- Calories: 62
- Total Fat: 0.3g
- Saturated Fat: 0g
- Cholesterol: 0mg
- Sodium: 0mg
- Total Carbohydrates: 13g
- Total Sugars: 8.6g
- Fiber: 4.4g
- Protein: 0.6g
Strawberries
Strawberries are one of the most popular low-sugar fruit varieties. They provide about 3 grams of fiber per cup along with tons of vitamins and minerals like iron, copper, vitamin C, potassium, manganese, and vitamins B6, K, and E. With 9 grams of net carbs per serving, strawberries are a great low-sugar alternative to mango.
Ingredients:
- Fresh Strawberries
Nutritional Information (per 1 cup, 52g):
- Calories: 49
- Total Fat: 0.5g
- Saturated Fat: 0g
- Cholesterol: 0mg
- Sodium: 0mg
- Total Carbohydrates: 12g
- Total Sugars: 7g
- Fiber: 3g
- Protein: 0.9g
Main Takeaways
Mangos are one of the most widely consumed fruits in the world. It is a versatile fruit, used in both sweet and savory dishes. Aside from its sweet taste, mangos are extremely nutritious offering an array of vitamins, minerals, and antioxidants. Despite their sugar content, mangos and other fruits can all be enjoyed as part of a healthy diet. Because of their sugar content, mango consumption should be limited or completely avoided if following a ketogenic diet. For many, the sugar content in one serving of mango could consume more than half of their daily carbohydrate allowance. There are a variety of lower sugar fruit options that can be used in place of mango.
Related Questions
What does mango taste like?
Mangos are generally sweet when ripe. They typically have a combination flavor with orange, peach, and pineapple notes. If eaten when unripe, they tend to be more sour than sweet. The skin of a mango is relatively soft, similar to that of a peach, and has a tart, unpleasant flavor if eaten raw.
How many different kinds of mango varieties are there?
There are hundreds of different mango varieties. Some of the most popular and most widely available include Honey, Francis, Tommy Atkins, Kent, Keitt, Haden, Alphonse, Edward, Kesar, Manila, and Palmer.
What are some ways to use Mango?
Mangos can be consumed raw, can be added to salsa, they can be grilled, pickled, blended, or used in marinades, as they have natural tenderizing properties.