Mango - Carbs, Glycemic Index, and Health Benefits

Mango Nutritional Information, Glyecmic Index, Glycemic Load

Close-up of a mango slice cut into segments
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Mangoes are high in sugar -- for example, mangoes have 3 times the sugar content of raspberries. There are many types of mangoes; the facts below are for the type most commonly sold in the U.S.

Carbohydrate and Fiber Counts for Mangoes

  • ½ cup sliced mango: 13 grams effective (net) carbohydrate plus 1.5 grams fiber and 54 calories.
  • 1 medium mango (about 7.5 oz not counting pit and skin): 35 grams effective (net) carbohydrate plus 4 grams fiber and 135 calories.

    Glycemic Index for Mangoes

    The averages in glycemic index studies of mangoes ranged between 41 to 60, with an average of 51. However, these studies were conducted in various places in the world and it is not clear which types of mangoes were studied.

    More Information about the Glycemic Index

    Glycemic Load of Mangoes

    • ½ cup of sliced mango: 4
    • 1 medium mango (about 7.5 oz of mango flesh): 10

    More Information about the Glycemic Load

    Health Benefits of Mangoes

    About 40% of the fiber in mangoes is soluble, mainly pectin. It is an excellent source of vitamin C and vitamin A, and a good source of vitamin B6. It also contains a wide variety of carotenoids, including beta-carotene, and other phytonutrients, including quercetin. These substances can protect cells from damage, lower risk of cardiovascular disease, and provide other health benefits.

    More Information About Mangoes at Calorie Count Plus.

    More Carb Profiles:


    Leroux, MarcusFoster-Powell, Kaye, Holt, Susanna and Brand-Miller, Janette. "International table of glycemic index and glycemic load values: 2002." American Journal of Clinical Nutrition. Vol. 76, No. 1, 5-56, (2002).

    USDA National Nutrient Database for Standard Reference, Release 20.

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