No mango is not keto-friendly due to its high amounts of carbs. One medium-sized mango has about 50.4grams of total carbs which far exceeds the daily keto recommended carb limit of 20-30 grams.
Fruit is naturally sweet and comes from fructose a kind of sugar found in fruits, Not only does a mango have high amounts of carbs it also contains a high amount of fructose, and eating one will kick you out of ketosis.
Is mango high in carbs?
Yes, mango is relatively high in carbohydrates when compared to other fruits and should absolutely be avoided on any low-carb diet. A medium-sized ripe mango has about 50grams of total carbs.
Carbs in Dried mango
A serving (100grams) of dried mango has about 78.2g of total carbs and 76.2g of net carbs.
Carbs in Frozen mango
A serving (1 cup) of Frozen mango has about 22.5g of total carbs and 20.1g of net carbs.
What type of carbs is mango?
Mango has two types of carbs; dietary fiber and fructose
Is mango high in sugar?
Mango is high in sugar thou a natural type of sugar found in fruit known as fructose. Even thou this sugar is naturally occurring it can spike your insulin and raise your blood sugar higher than glucose.
It’s therefore important to avoid mango if you are on a low-carb diet such as keto or a diabetic.
Is mango shake keto-friendly?
No mango shake is not keto friendly. Most mango shakes have added sugar not to mention dairy. The naturally high sugars in mango, plus added sugar and dairy religate mango shakes from the keto-friendly list.
Can You Eat Fruit on the Keto Diet?
Yes, you can definitely eat fruit on the keto diet. However, it’s very important to understand the macronutrient split of the fruit in question. Some fruits have higher levels of sugar and carbs such as bananas making them non-keto friendly
However there exists a couple of fruits that are perfect for keto, they are low in carbs and sugar and packed with antioxidants and nutrients.
While fruits can provide vital nutrients such as potassium, vitamins A, and vitamins C, e,t,c. you should still count your carbs even when eating low-carb keto-friendly fruits.
How Many Net Carbs Are in a Mango?
One average mango fruit has 45 grams of net carbs, while one cup of frozen mango has 20.1 grams of net carbs. Dried mango has 76.2 grams of net carb per 100grams serving.
What About Mango in Other Forms?
Mango is still mango and will contain high amounts of carbs in whatever form, In fact, dried mango tends to be higher in carbs when compared to a freshly harvested one. A 100-gram serving of dried mango has 78.6g of total carbs.
Mango in juice form is also not keto friendly and is even worse than eating the whole fruit. Juicing removes the fiber which gets rid of a lot of the nutrients, leaving you with a concentrated fructose syrup.
Some so-called juice manufacturers actually add corn syrup for sweetness. Consuming such a high amount of fructose can lead to insulin resistance, a fatty liver, or can spike your insulin levels even more than glucose.
Keto-friendly Alternative Options to Mangos
- Raspberries
Berries are naturally low in carbs and raspberries are no exception. They have 15g of carbs, 8g of fiber, and 5g of sugar per serving(1 cup)
- Blueberries
Another Berry on the list, Blueberries are not only delicious they are also low in carbs. A cup of blueberries has 21g of total carbs, 4g of fiber, and 15g of sugar.
- Watermelons
Watermelon is another keto-friendly fruit that is low in fiber, this makes it rank higher on the glycemic index. However, they are primarily made up of water which brings down the number of total carbs.
This naturally sweet fruit has 11 grams of carbs, 1 gram of fiber, and 9 grams of sugar per serving (1 cup)Watermelons are also rich in vitamin A. potassium, and vitamin C.
- Strawberries
Strawberries one of my favorite keto fruits are not only tasty but are low in carbs. One cup of strawberries has 13g of total carbs, 3g of fiber, and 8g of sugar.
- Figs
A medium-sized fresh fig has 8.5 grams of net carbs and is therefore considered keto friendly. Dried figs however can be loaded with sugar and have a higher amount of carbs therefore should be avoided on any low-carb diet.
- Coconut
Whether in dried or shredded form, coconut is one of the most popular keto-friendly snacks. Its popularity can be linked to its high amounts of MCT oil(medium chain triglycerides) a type of fat that has been shown to help with ketosis.
If you are trying to lose weight eat coconuts in moderation as a single cup has over 300 calories
- Plums
These small delicious fruits are keto-friendly, one plum contains only 6.5 grams of net carbs. Since they are tiny it can be tempting to ingest multiple, however, remember to enjoy them in moderation and to count your carbs.
- Lemon
Lemons are citrus fruits that are packed with vitamin c, they only have 5gramms of total carb per fruit. Lemons are rarely eaten as a whole fruit but rather incorporated into other keto-friendly recipes.
- Lime
Limes like lemons are also citrus fruits and are rich in vitamins C, they contain about 32% of the recommended daily vitamin C. They also only have 5 grams of carbs per fruit.
Lime is seldom eaten as a whole fruit due to its sour taster however people love to add it to dishes such as a garnish or use its juice in recipes for that fresh lime flavor.
- Avacado
Of course, everyone knows that avocado is a super food for keto, technically avocado is a fruit, not a veggie. The Hass Avacado variety if one of the most popular and is among Africa’s top agricultural exports.
It’s the only fruit on this list with healthy monosaturated fats that helps lower LDL cholesterol. 1/2 piece of a medium-sized avocado has 14.7g of fat, 160 calories, 8.5g of total carbs, 6.7g of fiber, and 2g of protein.
Avocados are not only delicious, and easily available but also rich in vitamins such as potassium.
- Cantaloupe
Even though a cantaloupe has lower amounts of fiber as compared to other fruits on this list it’s still low in carbs. One cup of cantaloupe has 50 calories and provides nearly 100% of the daily recommended value for vitamins C and vitamins A.
- Star fruit
This fruit is low in carbohydrates as opposed to the stereotypical tropical fruit. Medium-sized star fruit has only 30 calories, 3 grams of fiber, and less than 4grams of net carbs making it one of the best fruit of any low-carb diet.
- Acai
- Blackberries
Blackberries are another fruit from the berry family, they are low in carbs with only 14 grams of total carbs, 8 grams of fiber, and 7g of sugar
- Honeydew
Part of the melon family, honeydew is also keto-approved. It has 15 grams of total carbs, 1g of fiber, and 14g of sugar per one cup serving
- Apricots
One medium-sized fresh apricot has 4grams of carbs, 1 gram of fiber, and 3 grams of sugar. Fresh apricots tend to be lower in carbs when compared to dried apricots, which have 25 grams of carbs per 5 pieces of fruit.
- Peaches
A small ripe yellow peach has about 12 grams of carbs, 2 grams of fiber, and 11 grams of sugar. Peaches are also rich in vitamins and minerals like potassium, phosphorus, and vitamin C
