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Mango Glycemic Index
Mango has a low glycemic index of 48 (1) and a low glycemic load of 7 if you limit the serving size to ½ cup.
Note - The nutrition information below is for 1 cup's serving. At 1 cup, the glycemic load value increases from 7 to 12; low to medium.
Mango Nutrition (1 cup pieces):
Pulled form the USDSA FoodData Central database. (2)
- Calories - 99
- Fat - 1g
- Carbs - 25g (about 90% of these carbs are sugars)
- Fiber - 3g
- Protein - 1g
Mangoes are an excellent source of Vitamin C, very high in Vitamin A, and a good source of folate.
Can a Diabetic Eat Mango?
Yes - Portioning mango and pairing it with other foods that have healthy fats, protein, and fiber will help keep blood sugar levels safe.
Ways to Eat Mango:
- fresh, with your choice of protein or healthy fat
- topped with hemp seeds
- chia pudding
- Greek yogurt parfait
- coconut milk parfait/yogurt
- mango salsa on low carb tacos
Glycemic Index of Other Fruits
Let us know how you eat mango - Comment below