Are Mangoes Keto? Tips for Including Mango in a Ketogenic Diet

Are Mangoes Ketogenic?

The ketogenic diet has become one of the most popular diets for weight loss and overall health in recent years. This very low-carb, high-fat diet puts your body into a metabolic state called ketosis, which causes you to burn fat for fuel instead of carbs.

When following a keto diet, you have to restrict your carb intake to around 5-10% of your total daily calories. For most people, that ends up being less than 50 grams of net carbs per day.

Because carbs are so limited on keto, many people wonder whether fruits like mangoes can be included. This article will take an in-depth look at mangoes and the ketogenic diet.

What are Mangoes?

Mangoes are a tropical fruit known for their sweet, creamy taste and vibrant color. There are many different types of mangoes that range in shape, size and color. Some of the most popular varieties include:

• Haden - Bright red skin, medium size
• Ataulfo - Small, creamy and very sweet
• Francis - Large, sunny yellow skin
• Keitt - Large green skin that ripens to yellow
• Kent - Greenish yellow skin with a red blush

Mangoes can be enjoyed fresh, dried, as juice or used in chutneys, salsa and curries. They are packed with nutrients like vitamin C, vitamin A and potassium.

However, mangoes are also high in natural sugar and net carbs, which can make them challenging to add to a ketogenic diet.

Mango Nutrition Facts

One cup (165 grams) of chopped mango contains:

• Calories: 107
• Fat: 0.5 g
• Protein: 1.4 g
• Carbs: 28 g
• Sugar: 24 g
• Fiber: 2.6 g
• Net carbs: 25.4 g

As you can see, mangoes are low in fat and protein. The majority of their calories come from carbs. More specifically, mangoes are high in natural sugars like sucrose, glucose and fructose.

They also contain a decent amount of fiber. However, with over 25 grams of net carbs in one cup, it can be easy to go over your daily carb limit by eating mangoes.

Are Mangoes Keto-Friendly?

The ketogenic diet typically limits carb intake to 50 grams of net carbs or less per day. This is equal to about one cup of mango.

Because it's so easy to go over your carb limit with just a serving or two of mango, they are not considered a keto-friendly fruit.

However, mangoes can be incorporated into a ketogenic diet in moderation. Most people stay in ketosis with up to 50 grams of net carbs per day. This means you may be able to fit in a small serving of mango if you carefully watch your other carb intake for the day and stay under your personal carb limit.

For example, if your net carb goal is 30 grams per day, you may be able to budget for 1/2 cup serving of mango if the rest of your meals and snacks are very low in carbs.

Keep in mind that mango can increase hunger and cravings in some people once they have had a taste. So you'll need to pay close attention to your hunger cues and avoid going overboard.

Low-Carb Alternatives

If you're looking for a sweet, juicy fruit to satisfy your cravings on keto, there are several better low-carb alternatives you can enjoy instead:

• Berries - 1/2 cup serving of raspberries or blackberries.
• Watermelon - 1 cup cubed watermelon.
• Starfruit - 1/2 medium starfruit.
• Papaya - 1/2 cup cubed papaya.
• Cherries - 12 cherries.
• Peaches - 1 small peach.

These fruits all contain less than 12 grams of net carbs per serving, so they can more easily be incorporated into a ketogenic diet.

Opting for these low-sugar fruits instead of mango can help satisfy your sweet tooth while keeping your carb intake low.

Tips for Including Mango on Keto

If you still want to find a way to fit mango into your keto diet, here are some tips to help:

1. Watch Your Portions

Mango can easily be overeaten thanks to its sweet, delicious flavor. Be mindful of your serving size and measure it out to make sure you don't accidentally go overboard and blow your carb limit.

A 1/2 cup serving or less is recommended when on a ketogenic diet.

2. Maximize Nutrition

Choose mangoes that are ripe and flavorful. Mangoes contain more antioxidants and nutrients when they are fully ripe.

Eating mango along with other fat sources may also help you absorb the fat-soluble nutrients like vitamin A and vitamin E.

3. Combine with Protein Foods

Pairing mango with protein foods can help slow the absorption of sugar to prevent spikes and crashes in blood sugar levels.

Some examples of balanced mango recipes for keto include:

• Mango salsa with chicken
• Mango chutney paired with full fat Greek yogurt
• Smoothie with mango, coconut milk and protein powder

4. Use Frozen Mangoes

If you want mango flavor but want to keep net carbs low, use frozen mango chunks in smoothies instead of fresh. Frozen mango has a more concentrated flavor, so you can use less.

Add a few frozen mango chunks along with other frozen fruits like raspberries and strawberries for a tropical low-carb smoothie.

5. Drink as Juice

While juicing fruits and veggies does remove the fiber, it provides an easy way to get all the nutrients from mango in a low-volume serving.

Stick to a 1/3 to 1/2 cup serving of fresh mango juice and combine it with other low-carb ingredients like spinach, ginger and coconut milk.

The Bottom Line

Mangoes are high in carbs and sugar, so they are not considered a keto-friendly fruit. However, many people can still enjoy a 1/2 cup serving or less in moderation along with a very low-carb diet.

Focus on keeping your net carbs low for the day and pair mango with healthy fat or protein sources to help moderate your blood sugar response.

Alternatively, opt for low-carb fruits in place of mango to satisfy your sweet tooth without going over your carb limit.

At the end of the day, mangoes can be enjoyed occasionally on a well-formulated ketogenic diet.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.