On the ketogenic diet the goal is to keep your carbohydrate intake low enough. What about mangos, are they keto-friendly?
Mangos are a stone fruit that is typically orange with a sweet taste. This fruit is mostly consumed on its own, as a snack or dessert but it can play a role in salads and dessert recipes too.
The net amount of carbs, which comes down to total carbs minus carbs from fiber, in raw mangos is around 15.2 grams per 100 grams.
While it depends on the rest of your diet, for most people mangos are not very keto-friendly. This fruit is not completely off-limits but you will have to exercise some serious portion control.
In any case, there are many substitutes for mangos that are better for staying in ketosis.
When is a food keto-friendly
The goal of the ketogenic diet is to put your body into ketosis, a state where it starts mainly burning fat as a fuel (1). This comes down to more or less getting 55%-60% of your macronutrients from fat, 30%-35% from protein, and 5%-10% from carbohydrates.
For most people this comes down to eating around 20g – 50g of carbohydrates a day.
In reality, this number is different depending on a lot of factors. For example, people who exercise a lot may be able to consume more carbohydrates before getting kicked out of ketosis.
That being said that daily amount can be a good general guideline.
It is also common to exclude fiber from this amount since it doesn’t get absorbed into your body the same way as regular carbohydrates.
Carbs in mangos
100 grams of mango contains the following amounts of carbs (2):
- Total carbs: 17 grams
- Of which fiber: 1.8 grams
- Net carbs: 15.2 grams
Combined with the other foods in your diet the 15.2 grams of net carbs in 100 grams of mango is likely enough to kick you out of ketosis.
One ounce of mango is about 28 grams and contains the following amounts of carbs:
- Total carbs: 4.8 grams
- Of which fiber: 0.5 grams
- Net carbs: 4.3 grams
The number of net carbs in 1 ounce of mango, 4.3 grams, is a bit easier to fit into a keto diet. Whether or not mango is keto for you ultimately depends on the quantity, your individual situation, and the rest of your diet.
Other nutrients in mangos
Other nutrients like fat, protein, vitamins, and minerals also still matter on the ketogenic diet.
100 grams of raw mango contains the following nutrients (2):
- Calories: 65
- Protein: 0.5 grams
- Carbs: 17 grams
- Part of the carbs that is fiber: 1.8 grams
- Fat: 0.3 grams
- Vitamin C: 46% of the DV (Daily Value)
- Vitamin A: 15% of the DV
- Vitamin B6: 7% of the DV
- Vitamin E: 6% of the DV
- Copper: 6% of the DV
And some other vitamins and minerals in smaller amounts.
On top of being slightly higher in net carbs, mangos do not contain that many valuable nutrients per 100 grams compared to many other foods.
How to avoid eating too much mango
By now it is clear that to be able to fit mango in your keto diet, you will have to exercise some portion control. Having a big bowl of eat-ready mango near you and hoping that you don’t eat too much is not the ideal way to do this.
You can avoid eating too much mango with some of the following tips:
- Plan ahead, how much mango will you eat?
- Put the planned amount in a bowl and leave the rest of the mango out of sight
- Don’t eat during other activities like watching TV
- Consider not buying it if you can’t control yourself
If you notice you get out of ketosis you may need to reduce the quantity of mango you eat.
Substitutes for mango on keto
Mangos are not the only option when you want to eat fruit on the ketogenic diet. Mango is actually one of the fruits highest in net carbs so there are many fruits that are more keto-friendly.
- Blackberries: 4.9 grams of net carbs
- Raspberries: 5.4 grams of net carbs
- Strawberries: 5.7 grams of net carbs
- Watermelon: 7.1 grams of net carbs
- Cranberries: 7.6 grams of net carbs
- Cantaloupe: 7.9 grams of net carbs
If you have trouble staying in ketosis but still have cravings for fruit, it may be smart to choose some of these substitutes over mango. However, even with these examples you will have to exercise portion control to stay in ketosis.
What is your goal with keto?
Even a small portion of mango added to certain daily diets can potentially put you just over the net carbs border, out of ketosis. Depending on the goal you have with keto this may or may not be a problem.
If your goal is to stay strictly in ketosis 24/7 you want to be careful about your carbohydrate intake.
If your goal is to lose weight and become healthier, mangos can be a decent food option even if they potentially put you at a carbohydrate level slightly above your ketosis level. That being said, for weight loss too there are better alternatives than mango.