Carbs and Calories in Mangos: Is Mango Keto-Friendly?


Most fruits are high in sugar – no wonder they’re dubbed “nature’s candy”.  People on a low carb Ketogenic diet should avoid most fruit, as it can prevent ketosis.  Mangos are one of the fruits you should avoid on Keto as they can contain up to 45 grams of sugar in a single piece of fruit!

mangos keto

Just one mango can put you well over your day’s carb limit and prevent ketosis, the metabolic process of burning fat.

Depending on the size, mangos can contain 40 to 50 grams of carbs in just one piece of fruit!  If you think that’s high, dried mangos are even worse… Since dried mangos are shrunken down during the dehydration process, just 4 tiny pieces of dried mango contains 45 grams of carbs!

Instead, choose from one of the following lower carb fruits; like most types of berries, watermelon, cantaloupe, avocado, tomato or lemon. 

Those following a more liberal low carb diet may want to include a quarter or a half a mango in their diets.  If you’re following a calorie-reduction plan, instead of a low carb plan, you can incorporate the whole fruit. Although mangoes are high in carbs and natural sugar, they do have many health benefits. 

Did you know that studies have been conducted on mangos which have shown them to contain special chemicals that fight obesity in a number of ways.  Mangos actually promote weight-loss by preventing the ability of fat cells to multiply in the body.

Keep reading to find out how eating mangoes could actually help you to lose weight.

How Many Carbs are in Mangos?

Fresh:  One large mango can contain up to a staggering 50 grams of carbs!

Dried: There are 40 grams of carbs in just 4 small chunks of dried mango.  Most dried fruits, like raisins, dates, apricots, and bananas are carb-dense.  Dried fruits like these are also high in sugar and calories.  You could gain weight if you eat dried fruit in excess.

Because dried fruit has had most of its water content removed through dehydration, it shrinks down to a very small piece of fruit.  Raisins are the most common type, along with dates, prunes, mangoes and apricots. 

Some dried fruit are also candied, meaning they’re coated in additional confectionary sugar.  Fruit are often high carb on their own accord before high amounts of sugar are dumped on them, so you can imagine the havoc they can wreak on your diet.  Candied dried fruit can come in the form of mangoes, pineapples, cranberries, dates, and cherries.

Try Instead:  A half cup of fresh raspberries makes a much better choice for Keto dieters, which contains only 7.5 grams of carbs.

How Many Calories are in Mangos?

One cup of sliced mango contains 99 calories.

Nutrition Facts

Based on a serving size of 1 Cup of Mango (cubed) 
% Daily Value*
Calories 99  
Total Fat 0.6 grams 1%
Saturated Fat 0 grams 1%
Polyunsaturated Fat 0 grams  
Monounsaturated Fat 0 grams  
Sodium 1.7 milligrams 0%
Potassium 277 milligrams 8%
Carbohydrates 25 grams 8%
Dietary Fiber 2.6 grams 10%
Sugars 23 grams  
Protein 1.4 grams  
Vitamin A 36%                                   Vitamin C 100%
Calcium 1.8%                                     Iron 1.5%

Health Benefits 

mangos calories

Perhaps you’re following a calorie reduction diet plan instead of a low carb diet.  For those not on the Keto diet, fresh fruits like mangos are healthy plant-based foods that can certainly be part of a healthy lifestyle.  Mangos are practically fat free and contain only trace amounts of unsaturated fat.

Mango is a low-calorie fruit that is high in satiating fiber. They are a great source of vitamins A and C.  This fruit is rich in folate, vitamin B6, and iron. It contains small amounts of calcium, zinc and vitamin E. Mangoes are also good source of powerful antioxidants, containing the phytochemicals gallotannins and mangiferin, which have amazing abilities to detoxify the body’s cells.

These phytochemicals have also been studied for their positive effects on the gastrointestinal system, acting as both an anti-inflammatory and anti-inflammatory. 

A recent 2018 pilot study was conducted in which subjects with chronic constipation were each given mango over a 1 month period.  Interestingly, the results showed those who ate mango daily saw a significant improvement in their constipation symptoms, in part due to the fiber content but also because of certain naturally-occuring compounds found in mangoes.  

Studies have also been conducted on the leaves of the mango tree.  It was discovered that these special leaves offer antidiarrheal properties thanks to the plant’s extracts.  If mango trees grow in your area, chewing on a few of the leaves can be a natural treatment for diarrhea. 

Fiber in Mangos

1 cup of fresh sliced mango contains 2.6 grams of dietary fiber.

Sugar in Mangos

1 cup of fresh sliced mango contains 23 grams of sugar.

Protein in Mangos

1 cup of fresh sliced mango contains 1.4 grams of protein.

Tropical Hawaiian Mango Tango Smoothie Recipe (Low Carb)

Ingredients:

  • ¼ Mango.
  • 1-2 drops of Banana extract.
  • 2 tablespoon Coconut, grated, unsweetened.
  • 2 tablespoon Pineapple, canned, crushed.
  • ¼ Avocado.
  • 1 handful of Ice Cubes.
  • A few drops of Stevia to taste. *Optional.
  • 1 cup unsweetened Coconut milk (Silk brand)

Unsweetened coconut milk that you find in the refrigerator section of the grocery store, like Silk brand is much lower in carbs (only 1 gram per cup) than canned sweetened coconut milk.) 

Instructions:

  1. Crush ice in a blender until you get a slushy consistency.
  2. Add the rest of the ingredients and blend at high speed until fully combined.
  3. Pour into 2 chilled glasses and enjoy with a friend.  Makes 2 servings.

Calories per serving:  110  
Carbs per serving:  8 grams

For more delicious free low carb smoothie recipes, see my other article,
Top 20 Low Carb Smoothies – Blends to Shake Up Your Routine.

Mango Benefits for Healthy Skin

mangos carbs

Mangoes contain substantial amounts of both vitamins A and C.  Research has shown that vitamin A also offers protection against premature signs of aging and reduces the appearance of wrinkles and fine lines. 

Vitamin C, which is used by the body to produce collagen.  This protein helps your skin’s elasticity. Good elasticity in your skin slows the signs of aging.  This vitamin is an important antioxidant that also protects skin cells against free radicals and environmental damage.  Vitamin C can also help with blood coagulation to heal wounds quicker. 

Mango Benefits for Healthy Hair

Another great benefit of vitamin C is that it assists in the growth of healthy hair.  This important nutrient also helps your body absorb iron – another mineral that is useful for hair growth.

Did you know that all of your body’s cells rely on vitamin A for growth, including your hair.  Vitamin A plays a key role in the health of your hair and scalp as it assists in the production of sebum.  Sebum is the natural oily substance produced by the scalp that moisturizes your scalp and hair to reduce dry split ends. Sebum also makes your hair’s shine and luster, while strengthening the hair follicle and shaft.

Mango Benefits for Weight Loss

Results from a recent study in 2016 showed that compounds in mangoes may help cure obesity.  Researchers looked at the effects of mango on fat cells in humans. Chemicals in mangos called polyphenols were reported to reduce the ability of fat cells to multiply in the body.

These findings require more in-lab testing on humans.  Nevertheless, researchers believe that eating mango regularly can assist in the prevention of obesity and obesity-related diseases.

The Journal of Nutrition conducted a study on obese mice that ate a high-fat diet.  These lab mice showed improved gut flora when mango was introduced to their diet.  The findings of this study were partly due to mangoes high fiber content, which increased digestive efficiency in the mice.  

The levels of glucose and lipids (fat) in the blood of mice was also studied. Freeze-dried mango was given to one group.  The other groups were given the drugs Fenofibrate, which reduces blood lipid levels or Rosiglitazone which lowers blood sugar levels. 

Interestingly, the mice that had consumed mango showed a lower percentage of body fat, reduced blood sugar and lower cholesterol levels than they had prior to the study.  The impact of mango was not only similar to the effects produced by the drugs, it worked even better!

Most of the fruit’s phytochemicals are in the mango peel. Another study in 2012 looked at the skin of mangoes.  The research concluded that they may play a role in preventing obesity as well.  So eat your mangoes with the skins kept on for best results.

In addition, another study found that people with obesity who were given mangos daily decreased fasting blood glucose levels. This information could be especially helpful in the treatment of individuals with high blood sugar. In the study 20 obese subjects were given 10 grams of ground mango pulp daily over a period of 3 months. It was concluded that blood glucose levels decreased in both men and women who consumed mango daily.

Melissa Marshall

A litigation paralegal and writer. Her first novel debuts this fall. She lives with her kitten, Zoey overlooking the waterfront in beautiful Dartmouth, Nova Scotia - also known as the “City of Lakes”.

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