Are Mangoes Keto Friendly?  

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Mangoes are a popular tropical fruit known for their sweet and juicy flavor. For many people, myself included, they are one of their favorite fruits. 

Mangoes are not considered to be keto-friendly. They are very high in both natural sugars and carbohydrate content. Eating a fresh mango can quickly push your body out of its ketosis state. You can eat other fruits on the keto diet.  

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Why Are Mangoes Not Keto-Friendly?

Mangoes are high in carbohydrates, which can quickly push you out of ketosis, the metabolic state where your body burns fat for fuel instead of carbs. 

For example, a 100-gram serving of mango contains 15 grams of carbs and 13 grams of sugar. That is higher than one tablespoon of refined sugar, which contains about 12 grams of carbs and 12 grams of sugar.  

The sugar and carbs in eating a mango can quickly add up, making it challenging to stay within the recommended daily carb limit of 20-50 grams on a keto diet.

Different Kinds Of Mangoes And Their Carb And Sugar Content

Like many other kinds of fruits, different types of mangoes have different carb and sugar contents. Here is a breakdown of the carb and sugar content in different mangoes.

Ataulfo Mangoes

Ataulfo mangoes are known for their sweet and creamy flavor. A 100-gram serving of Ataulfo mango contains 14.8 grams of carbs and 13.7 grams of sugar.

Haden Mangoes

Haden mangoes are one of the most popular varieties of mangoes. A 100-gram serving of Haden mango contains 17 grams of carbs and 14.8 grams of sugar.

Keitt Mangoes

Keitt mangoes are a large, green variety of mangoes. A 100-gram serving of Keitt mango contains 16.2 grams of carbs and 14.8 grams of sugar.

Tommy Atkins Mangoes

Tommy Atkins mangoes are a popular variety that is widely available. A 100-gram serving of Tommy Atkins mango contains 15.6 grams of carbs and 13.7 grams of sugar.

As you can see, these mango varieties contain many carbs and sugars, making them not keto-friendly. They are all higher than one tablespoon of white refined sugar, which has about 12 grams of sugar and 12 grams of carbohydrates.  

Comparison Between Mangoes And Sugar

Mangoes are a natural sugar, so it is interesting to compare them to refined sugar and how they are similar and different.  

Here is the comparison of the nutritional value, facts, and properties of 100 grams of fresh mango and one tablespoon of white refined sugar

Fresh Mango (100g) – Nutritional Value

  • Calories: 60 kcal
  • Protein: 0.8 g
  • Fat: 0.4 g
  • Carbohydrates: 15 g
  • Fiber: 1.6 g
  • Sugars: 14 g
  • Vitamins: Vitamin C, Vitamin A, Folate, and others
  • Minerals: Potassium, Magnesium, and others

Properties Of A Fresh Mango

  • Fresh mango is a good source of dietary fiber, vitamins, and minerals, particularly Vitamin C and Potassium.
  • The sugars in mango are natural, primarily fructose and glucose.
  • But even with all the other good properties, 100 grams of fresh mango is too high in carbohydrates and sugars on a low-carb or keto diet.  

White Refined Sugar (1 tablespoon) – Nutritional Value

  • Calories: 48 kcal
  • Protein: 0 g
  • Fat: 0 g
  • Carbohydrates: 12.6 g
  • Sugars: 12.6 g

Properties Of White Sugar

  • White refined sugar is a pure carbohydrate, which means it provides energy in the form of calories but has no other nutritional value.
  • The sugar in refined white sugar is sucrose, a combination of glucose and fructose.
  • White refined sugar should be avoided on a keto and low-carb lifestyle. 

Fresh mango is a healthier option than refined white sugar due to its fiber, vitamin, and mineral content. While both mango and sugar contain sugars and carbohydrates, the sugars in mango are natural and accompanied by other beneficial nutrients. In contrast, refined white sugar provides only calories with no other nutrients.

But even with these added benefits, mango and refined white sugars should be avoided on the keto diet. 

Fruits You Can Eat On The Keto And Low-Carb Diet

The good news is that you do not need to avoid all fruits on the keto and low-carb diet. Here are some of our favorite fruits you can eat with the keto lifestyle. 

Strawberries, blackberries, and raspberries are all low-carb fruits that can be included in a keto diet in moderation. Here are some of their nutritional values:


Strawberries are an excellent source of vitamin C and manganese and a good source of folate and potassium. One cup of sliced strawberries (150g) contains about 12g of carbs, including 3g of fiber and 8g of sugar. This makes them a relatively low-carb fruit that can be included in a keto diet in moderation.


Blackberries are a good fiber and vitamin C source and are also high in antioxidants. One cup of blackberries (144g) contains about 14g of carbs, 7.6g of fiber, and 7g of sugar. This makes them one of the lowest-carb fruits, which can be included in a keto diet in moderation.


Raspberries are a good source of fiber, vitamin C, manganese, and high antioxidants. One cup of raspberries (123g) contains about 15g of carbs, 8g of fiber, and 5g of sugar. This makes them another low-carb fruit that can be included in a keto diet in moderation.

All these berries are also relatively low in calories, with one cup containing 50-80 calories. Additionally, they are high in water content, which can help you feel full and satisfied while keeping your calorie intake low.

It’s important to note that while these fruits can be included in a keto diet, they should still be consumed in moderation and as part of a well-balanced diet that includes healthy fats, protein, and non-starchy vegetables. But all these fruits are a better choice to eat than mangoes.

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You can read more about 12 Reasons You Are Not Losing Weight On Keto by clicking here.

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How Blood Sugar Levels Correlate To A1C Values

If your blood sugar levels are high, your A1C test results should also be increased. The A1C blood test is the standard test that healthcare professionals use to see if your body is prediabetic or in a state of diabetes. Because the keto and low carb lifestyle do not have sugar or carbohydrates as part of the diet, many people have found that when they are on the keto and low carb lifestyle, they see their A1C test results improve.

You can read more about How Blood Sugar Levels Correlate To A1C Values by clicking here.

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Reluctant Low Carb Life explores the keto and low carb lifestyles, fitness, health, wellness, and aging gracefully. We give you honest advice, accurate information, and real stories about what it means to change your life.


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