Mango: GI, GL, Carbs & Blood Sugar Impact
Glycemic index of mango (51), glycemic load, carbs per cup, ripeness effects, and whether people with diabetes can eat mango.
Does Mango Raise Blood Sugar?
Mango has a moderate published GI (around 51) and a sweet, sugar-dense flesh — a cup carries about 25 g of carbohydrate. Ripeness shifts the value upward, and dried mango is far more concentrated than fresh.
How to Eat It
Fresh, in controlled portions (about half to one cup), is the way to include mango. Pair it with protein to flatten the curve, and treat dried mango as a treat.
Nutrition Facts (Mango)
| Nutrient | Per 100 g | Per serving |
|---|---|---|
| Calories | 60 kcal | 99 kcal |
| Carbohydrate | 15 g | 24.8 g |
| Fiber | 1.6 g | 2.6 g |
| Sugars | 13.7 g | 22.6 g |
| Protein | 0.8 g | 1.3 g |
| Fat | 0.4 g | 0.7 g |
Source: USDA FoodData Central (generic food item, per 100 g edible portion). Values may differ from brand-specific products.
Glycemic Index
Published GI: 51 (typical value).
Reported range: 51-60.
Evidence level: Moderate.
Note: Ripeness strongly affects the value; very ripe mango tests higher.
Sources: International Tables of Glycemic Index and Glycemic Load Values (2008/2021); University of Sydney GI Database (glycemicindex.com). GI values are reported relative to a glucose reference.
Learn more: What is GI? · What is GL? · GI vs GL
Estimated Glycemic Load
GL ≈ 11.3 per 1 cup sliced (165 g).
Calculation: GI (51) × available carbohydrate per serving (22.1 g = 15 g − 1.6 g fiber) ÷ 100. Calculated by DMSafeHaven; formula per standard published GL methodology.
- Ripeness
- Portion size
- Dried mango is far more concentrated than fresh
GI values can vary with variety, ripeness, preparation and testing conditions. The value above is a typical published figure, not a universal prediction for every individual or every serving.