How many carbs are in a mango?
One cup of mango pieces (165g) has about 25g of carbohydrate and 22g of net carbs. A whole fruit runs closer to 50g of carbs, so portion size matters a lot with mango.
Carbs by portion
| Portion | Total carbs | Fiber | Net carbs |
|---|---|---|---|
| 1 cup pieces (165g) | 24.7g | 2.6g | 22.1g |
| 1 fruit without refuse (336g) | 50.3g | 5.4g | 45.0g |
| 100 grams | 15.0g | 1.6g | 13.4g |
Net carbs
One cup of mango has about 22g of net carbs, calculated as total carbs (25g) minus fiber (3g). Mango is high in sugar, around 23g per cup, so most of those net carbs hit fast. See the net carbs guide for when net carbs versus total carbs is the right number to use.
Glycemic index of a mango
The glycemic index of a mango is about 51. A GI of 51 puts mango at the low end of the medium range, meaning the glucose rise is more gradual than you might expect from fruit this sweet. Riper mango tends to have a slightly higher GI as more starch converts to free sugar.
For diabetes
A cup of mango delivers about 25g of total carbs, roughly two exchanges for someone using the exchange system. The fiber is modest at 3g, so the sugar load is the main driver of the glucose response. A smaller serving of half a cup (about 12g of carbs) fits more easily into a mixed meal. Pair mango with a protein source to blunt the rise. Most U.S. diabetes care teams dose on total carbs. See the diabetes carb-counting guide.
Keto and low carb
One cup of mango has about 22g of net carbs, which consumes most or all of a typical day's keto budget of 20 to 30g. Mango does not fit standard keto. A few tablespoons of fresh mango folded into a dish add roughly 4 to 5g of net carbs, which is workable if you account for it.
Good to know
Mango sold in US grocery stores is usually Tommy Atkins or Ataulfo. Ataulfo (honey mango) is smaller, creamier, and slightly sweeter by weight than Tommy Atkins, but the USDA carb values are close enough that the same numbers apply to both. Dried mango is a completely different situation: a 40g serving typically contains 30g of carbs and almost no fiber, because the water is gone and sugar concentrates. Frozen mango, with no added sugar, matches fresh very closely.
Full nutrition (per 100g)
- Calories: 60.0 kcal
- Carbohydrate: 14.98g
- Fiber: 1.6g
- Sugars: 13.66g
- Protein: 0.82g
- Fat: 0.38g
Stop looking up carbs one food at a time
CarbZen reads the carbs off a photo of your whole plate in about 3 seconds, checked against USDA data. 7 days unlimited, then 30 scans a month, free.
Get the appFrequently asked questions
How many carbs are in a mango?
One cup of mango pieces (165g) has about 25g of carbohydrate. A whole mango (336g, fruit without peel or pit) has about 50g of carbs.
How many net carbs are in a mango?
One cup of mango has about 22g of net carbs, which is total carbs (25g) minus fiber (3g). A whole mango has roughly 45g of net carbs.
Is mango high in sugar?
Yes. One cup of mango has about 23g of sugar, nearly all of the carbs. Most of that sugar is fructose and sucrose, which absorb quickly.
Is mango OK for diabetics?
A small serving fits for many people, but a full cup is about 25g of carbs. A half-cup portion is more manageable, and pairing it with protein or fat helps slow the glucose rise.
Is mango keto?
No. One cup of mango has about 22g of net carbs, which is at or above a full day's keto budget. Only very small amounts work within strict keto limits.
What is the glycemic index of mango?
Mango has a GI of about 51 according to the University of Sydney Glycemic Index Database, placing it in the medium range. Riper fruit sits slightly higher.