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Mango nutrition, glycemic index, calories, net carbs & more

Mangos, raw
*all the values are displayed for the amount of 100 grams

Mango Glycemic index (GI)

51
Article author photo Victoria Mazmanyan by Victoria Mazmanyan | Last updated on December 04, 2020
Education: General Medicine at YSMU

In this article, we will be discussing the glycemic index of a mango, which can change depending on the various usages and forms of the mango.

According to the “International tables of glycemic index: 2021”, the glycemic index of raw mango from the Philippines, scientifically called Mangifera indica, is 41, while the GI of raw Australian mango is 51±3. 

The ripening process increases the sugar levels within the fruit, subsequently increasing the GI of Indian ripe mango to 60±16. A mango smoothie using milk as the base has a GI of 32±4. Similarly, mango yogurt has a GI of 32±8.

Most studies put the GI of raw mango in a range of 51±5.

One study has shown no difference in GI between a nutrient-extracted mango juice and whole fruit. However, depending on the processing method of mango puree, the GI can change. It has been proven that high hydrostatic pressure processing reduces the glycemic index of fresh mango puree.

According to the American Diabetes Association, combined with these studies, the GI of mango in most forms is low to moderate, which is one of the reasons why mango supplementation improves blood glucose in obese individuals and can safely be used by diabetics, but only in moderation.

References

  1. https://academic.oup.com/ajcn/article/114/5/1625/6320814
  2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4155986/
  3. https://www.diabetes.org/nutrition/healthy-food-choices-made-easy/fruit
  4. https://www.sciencedirect.com/topics/medicine-and-dentistry/glycemic-index
  5. https://www.plymouth.ac.uk/news/nutrient-extraction-can-lower-the-glycaemic-index-of-fruit-juice
  6. https://pubmed.ncbi.nlm.nih.gov/25797308/
Article author photo Victoria Mazmanyan
Education: General Medicine at YSMU
Last updated: December 04, 2020

Important nutritional characteristics for Mango

Mango
Glycemic index ⓘ Source:
Check out our Glycemic index chart page for the full list.
51 (low)
Insulin index ⓘ https://www.researchgate.net/publication/247204692
112
Calories
60
Net Carbs ⓘ Net Carbs = Total Carbohydrates – Fiber – Sugar Alcohols
13.38 grams
Serving Size ⓘ Serving sizes are taken from FDA's Reference Amounts Customarily Consumed (RACCs)
1 cup pieces (165 grams)
Acidity (Based on PRAL) ⓘ PRAL (Potential renal acid load) is calculated using a formula. On the PRAL scale the higher the positive value, the more is the acidifying effect on the body. The lower the negative value, the higher the alkalinity of the food. 0 is neutral.
-3 (alkaline)
86% Vitamin C
81% Vitamin A
70% Folate, food
67% Vitamin A RAE
64% Sugar
Explanation: The given food contains more Vitamin C than 86% of foods. Note that this food itself is richer in Vitamin C than it is in any other nutrient. Similarly, it is relatively rich in Vitamin A, Folate, food, Vitamin A RAE, and Sugar.

Mineral coverage chart

Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium Choline 4% 6% 8% 6% 15% 1% 3% 37% 9% 4% 5%
Calcium: 11 mg of 1,000 mg 1%
Iron: 0.16 mg of 8 mg 2%
Magnesium: 10 mg of 420 mg 2%
Phosphorus: 14 mg of 700 mg 2%
Potassium: 168 mg of 3,400 mg 5%
Sodium: 1 mg of 2,300 mg 0%
Zinc: 0.09 mg of 11 mg 1%
Copper: 0.111 mg of 1 mg 12%
Manganese: 0.063 mg of 2 mg 3%
Selenium: 0.6 µg of 55 µg 1%
Choline: 7.6 mg of 550 mg 1%

Mineral chart - relative view

Copper
0.111 mg
TOP 48%
Manganese
0.063 mg
TOP 65%
Potassium
168 mg
TOP 67%
Calcium
11 mg
TOP 74%
Magnesium
10 mg
TOP 84%
Selenium
0.6 µg
TOP 88%
Choline
7.6 mg
TOP 89%
Iron
0.16 mg
TOP 90%
Phosphorus
14 mg
TOP 91%
Zinc
0.09 mg
TOP 91%
Sodium
1 mg
TOP 98%

Vitamin coverage chart

Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 65% 19% 0% 122% 7% 9% 13% 12% 28% 33% 0% 11%
Vitamin A: 1082 IU of 5,000 IU 22%
Vitamin E : 0.9 mg of 15 mg 6%
Vitamin D: 0 µg of 10 µg 0%
Vitamin C: 36.4 mg of 90 mg 40%
Vitamin B1: 0.028 mg of 1 mg 2%
Vitamin B2: 0.038 mg of 1 mg 3%
Vitamin B3: 0.669 mg of 16 mg 4%
Vitamin B5: 0.197 mg of 5 mg 4%
Vitamin B6: 0.119 mg of 1 mg 9%
Folate: 43 µg of 400 µg 11%
Vitamin B12: 0 µg of 2 µg 0%
Vitamin K: 4.2 µg of 120 µg 4%

Vitamin chart - relative view

Vitamin C
36.4 mg
TOP 14%
Vitamin A
1082 IU
TOP 19%
Folate
43 µg
TOP 37%
Vitamin E
0.9 mg
TOP 48%
Vitamin K
4.2 µg
TOP 57%
Vitamin B6
0.119 mg
TOP 60%
Vitamin B3
0.669 mg
TOP 74%
Vitamin B5
0.197 mg
TOP 81%
Vitamin B1
0.028 mg
TOP 83%
Vitamin B2
0.038 mg
TOP 85%
Vitamin D
0 µg
TOP 100%
Vitamin B12
0 µg
TOP 100%

Macronutrients chart

15% 84%
Protein:
Daily Value: 2%
0.82 g of 50 g
2%
Fats:
Daily Value: 1%
0.38 g of 65 g
1%
Carbs:
Daily Value: 5%
14.98 g of 300 g
5%
Water:
Daily Value: 4%
83.46 g of 2,000 g
4%
Other:
0.36 g

Protein quality breakdown

Tryptophan Threonine Isoleucine Leucine Lysine Methionine Phenylalanine Valine Histidine 14% 9% 7% 6% 10% 3% 5% 7% 9%
Tryptophan: 13 mg of 280 mg 5%
Threonine: 31 mg of 1,050 mg 3%
Isoleucine: 29 mg of 1,400 mg 2%
Leucine: 50 mg of 2,730 mg 2%
Lysine: 66 mg of 2,100 mg 3%
Methionine: 8 mg of 1,050 mg 1%
Phenylalanine: 27 mg of 1,750 mg 2%
Valine: 42 mg of 1,820 mg 2%
Histidine: 19 mg of 700 mg 3%

Fat type information

0.092% 0.14% 0.071%
Saturated Fat: 0.092 g
Monounsaturated Fat: 0.14 g
Polyunsaturated fat: 0.071 g

Carbohydrate type breakdown

6.97% 2.01% 4.68%
Starch: 0 g
Sucrose: 6.97 g
Glucose: 2.01 g
Fructose: 4.68 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g

Fiber content ratio for Mango

13.66% 1.6%
Sugar: 13.66 g
Fiber: 1.6 g
Other: -0.28 g

All nutrients for Mango per 100g

Nutrient DV% In TOP % of foods Value Comparison
Net carbs N/A 40% 13.38g 4 times less than Chocolate Chocolate
Protein 2% 87% 0.82g 3.4 times less than Broccoli Broccoli
Fats 1% 83% 0.38g 87.7 times less than Cheese Cheese
Carbs 5% 41% 14.98g 1.9 times less than Rice Rice
Calories 3% 84% 60kcal 1.3 times more than Orange Orange
Fructose 6% 82% 4.68g 1.3 times less than Apple Apple
Sugar N/A 36% 13.66g 1.5 times more than Coca-Cola Coca-Cola
Fiber 6% 42% 1.6g 1.5 times less than Orange Orange
Calcium 1% 74% 11mg 11.4 times less than Milk Milk
Iron 2% 90% 0.16mg 16.3 times less than Beef Beef
Magnesium 2% 84% 10mg 14 times less than Almond Almond
Phosphorus 2% 91% 14mg 13 times less than Chicken meat Chicken meat
Potassium 5% 67% 168mg 1.1 times more than Cucumber Cucumber
Sodium 0% 98% 1mg 490 times less than White Bread White Bread
Zinc 1% 91% 0.09mg 70.1 times less than Beef Beef
Copper 12% 48% 0.11mg 1.3 times less than Shiitake Shiitake
Vitamin A 22% 19% 1082IU 15.4 times less than Carrot Carrot
Vitamin E 6% 48% 0.9mg 1.6 times less than Kiwifruit Kiwifruit
Vitamin D 0% 100% 0µg N/A Egg
Vitamin C 40% 14% 36.4mg 1.5 times less than Lemon Lemon
Vitamin B1 2% 83% 0.03mg 9.5 times less than Pea Pea
Vitamin B2 3% 85% 0.04mg 3.4 times less than Avocado Avocado
Vitamin B3 4% 74% 0.67mg 14.3 times less than Turkey meat Turkey meat
Vitamin B5 4% 81% 0.2mg 5.7 times less than Sunflower seed Sunflower seed
Vitamin B6 9% 60% 0.12mg Equal to Oat Oat
Folate 11% 37% 43µg 1.4 times less than Brussels sprout Brussels sprout
Vitamin B12 0% 100% 0µg N/A Pork
Vitamin K 4% 57% 4.2µg 24.2 times less than Broccoli Broccoli
Tryptophan 0% 94% 0.01mg 23.5 times less than Chicken meat Chicken meat
Threonine 0% 95% 0.03mg 23.2 times less than Beef Beef
Isoleucine 0% 96% 0.03mg 31.5 times less than Salmon Salmon
Leucine 0% 95% 0.05mg 48.6 times less than Tuna Tuna
Lysine 0% 93% 0.07mg 6.8 times less than Tofu Tofu
Methionine 0% 97% 0.01mg 12 times less than Quinoa Quinoa
Phenylalanine 0% 96% 0.03mg 24.7 times less than Egg Egg
Valine 0% 95% 0.04mg 48.3 times less than Soybean Soybean
Histidine 0% 95% 0.02mg 39.4 times less than Turkey meat Turkey meat
Cholesterol 0% 100% 0mg N/A Egg
Trans Fat N/A 100% 0g N/A Margarine
Saturated Fat 0% 82% 0.09g 64.1 times less than Beef Beef
Monounsaturated Fat N/A 80% 0.14g 70 times less than Avocado Avocado
Polyunsaturated fat N/A 88% 0.07g 664.4 times less than Walnut Walnut

Check out similar food or compare with current

NUTRITION FACTS LABEL

Nutrition Facts
___servings per container
Serving Size ______________
Amount Per 100g
Calories 60
% Daily Value*
0%
Total Fat 0g
0%
Saturated Fat 0g
Trans Fat g
0%
Cholesterol 0mg
0%
Sodium 1mg
5%
Total Carbohydrate 15g
8%
Dietary Fiber 2g
Total Sugars g
Includes ? g Added Sugars
Protein 1g
Vitamin D 0mcg 0%

Calcium 11mg 1%

Iron 0mg 0%

Potassium 168mg 5%

*
The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Health checks

Low in Cholesterol
ok
 ⓘ Dietary cholesterol is not associated with an increased risk of coronary heart disease in healthy individuals. However, dietary cholesterol is common in foods that are high in harmful saturated fats.
Source
No Trans Fats
ok
 ⓘ Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
Low in Saturated Fats
ok
 ⓘ Saturated fat intake can raise total cholesterol and LDL (low-density lipoprotein) levels, leading to an increased risk of atherosclerosis. Dietary guidelines recommend limiting saturated fats to under 10% of calories a day.
Source
Low in Sodium
ok
 ⓘ Increased sodium consumption leads to elevated blood pressure.
Source
Low in Sugars
ok
 ⓘ While the consumption of moderate amounts of added sugars is not detrimental to health, an excessive intake can increase the risk of obesity, and therefore, diabetes.
Source

Mango nutrition infographic

Mango nutrition infographic
Infographic link

References

The source of all the nutrient values on the page (excluding the main article and glycemic index text the sources for which are presented separately if present) is the USDA's FoodCentral. The exact link to the food presented on this page can be found below.

  1. https://fdc.nal.usda.gov/fdc-app.html#/food-details/169910/nutrients

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.