Can You Eat Mango on Keto?

  • Date: September 3, 2021
  • Time to read: 3 min.

At 15 grams of net carbs per serving, mangoes are definitely not on the keto menu. This is a real disappointment as mango tastes tropical and has a lovely meaty texture. Find out more about why you cannot eat mango on keto and what fruits you can eat in place of mango.

Why Can You Not Eat Mango on the Keto Diet?

The holy grail of any keto dieter is getting their metabolism into ketosis. Ketosis is the metabolic state of processing fats instead of glucose (carbs) as its main source of fuel.  

The whole ethos of a keto diet is to keep your macros to 70% Fat, 25% Protein, and 5% Carbohydrates (Carbs) in order to assist your body in transitioning into ketosis.

This 5% of Carbs should not exceed 20 grams per day for a traditional keto diet. Depending on whether you are doing Lazy, Dirty or Strict Keto, will depend on how strictly you track these macros, and how willing you are to eat sugars.

In order to keep your carb consumption under 20 grams, you need to be conscious of what you are eating and stick to low carbs healthy foods, that are also low on the glycaemic index. The reason for this is so as to not to spike your blood sugar and knock you out of ketosis.

As mangoes are high in carbohydrates (which are sugars) they are very likely to spike blood sugar levels and knock the body out of ketosis. There are much better, low-carb fruits that you can eat on a keto diet and we will discuss these further below. 

If keto is new to you, why not check out our Keto Starters Guide.

What is the Nutritional Value of Mango?

The nutritional value of mango per 100 grams is; 

  • Carbs: 15 grams.
  • Protein: 0.8 grams.
  • Fat: 0.4 grams.
  • Fibre: 1.5 grams.
  • Sugar: 14 grams.
  • Calories: 60 cal

As you can see, mango is low in calories, low in protein, and low in fat, but are extremely high in carbohydrates.

How many Net Carbs are there in Mango?

Net carbs are calculated by deducting the total amount of fiber from the total number of carbs.

There are 15 grams of net carbs in mango (15 grams of carbs – 1.5 grams of fiber = 13.5 grams of net carbs).

The average size of mango is 140 grams, making it fewer than 21 grams of net carbs per mango. Eating one mango a day would put you over your daily carb allowance.

Is Mango Keto Friendly?

In short, no, mango is not keto-friendly in any way. Don’t worry though, there are plenty of other fruits that you can eat on a keto diet and not kick yourself out of ketosis.

FruitCarbs Per 100 grams (3oz)
Coconut (meat)6
Melon – Cantaloupe7
Melon – Watermelon7

Remember that the carbs in these keto fruits have been worked out per 100 grams. In reality, the serving size of each of these fruits is likely to be a lot lower than this, probably between 20-30 grams, meaning that the carb count per serving is low. 

Do Frozen Mangoes Have Any Fewer Carbs than Fresh Mango?

Here’s for hoping! Unfortunately, no frozen mango does not have any fewer carbs than those found in fresh mangoes.

How Many Carbs are there in Canned Mangoes?

Believe it or not, canned mangoes have even more carbs than the fresh version. Canned mangoes are normally packaged in syrup, which adds to the carb count. In short, canned mangoes are not keto-friendly.

How Many Carbs are there in Dried Mangoes?

Do you want the good news or the bad news? Dried mangoes have around 75 grams of carbs per 100 grams, meaning this is the worst version of mango for the carb content.

Final Thoughts on Mango and Keto

Mango and keto are unfortunately not a match made in heaven. If ketosis is your goal, mangoes are not for you, however, this does not mean that there are not plenty of other keto-friendly options out there. 

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