Mango has a low glycemic index of 51 (typical range 46 to 56). A serving of 1 cup pieces (165 g) has a glycemic load of 11, which is medium. Per 100 g it provides 60 calories, 0.8 g protein, 15 g carbohydrate (1.6 g fiber, 13.7 g sugars) and 0.4 g fat.
Serving used for glycemic load: 1 cup pieces (165 g).
| Nutrient | Per 100 g | Per serving |
|---|---|---|
| Calories | 60 kcal | 99 kcal |
| Protein | 0.8 g | 1.4 g |
| Carbohydrate | 15 g | 24.7 g |
| Fiber | 1.6 g | 2.6 g |
| Sugars | 13.7 g | 22.5 g |
| Fat | 0.4 g | 0.6 g |
| Saturated fat | 0.1 g | 0.1 g |
| Sodium | 1 mg | 2 mg |
| Potassium | 168 mg | 277 mg |
Other fruits with a lower glycemic load per serving:
| Food | GI | GL / serving |
|---|---|---|
| Soursop | 32 | 10 |
| Blueberry | 53 | 10 |
| Honeydew Melon | 62 | 9 |
| Papaya | 60 | 9 |
| Watermelon | 76 | 8 |
Mango has a glycemic index of 51, which is low (low is 55 or under, high is 70 or over). The glycemic load of a 1 cup pieces (165 g) serving is 11, which is medium.
Glycemic load is the better guide, because it accounts for portion size. A serving of mango has a glycemic load of 11 (medium). Eating it with protein, fat or fiber slows absorption further. This is general information, not medical advice; people with diabetes should follow their clinician's guidance.
Mango has 60 calories per 100 g, and about 99 calories in a 1 cup pieces (165 g) serving.
Mango is NOVA group 1: unprocessed or minimally processed.
Photograph your plate, scan a barcode or say what you ate. NutriOptio grades every food for glycemic load, Nutri-Score and processing, weighted to your goal.
Open the free web appGlycemic index: NutriOptio's reference table, compiled from the University of Sydney GI database and the international tables of glycemic index and glycemic load; the range reflects variation across studies, ripeness and preparation. Nutrition: USDA FoodData Central, SR Legacy, “Mangos, raw” (FDC 169910). Glycemic load = GI × available carbohydrate (carbohydrate minus fiber) per serving ÷ 100. Nutri-Score computed with the 2017 general-food algorithm. NOVA group from our NOVA reference list.
General information, not medical advice.
Glycemic load explainedGlycemic index guideNutri-ScoreNOVAAll foods
