Mango
FruitEvery 100 g of Mango contains 60 kcal and 13.4 g of available carbohydrate. Its glycemic index is 44 (Low), the average of 7 studies in the International GI Tables (Atkinson 2021). A typical 150 g portion has a glycemic load of 8.8 (Low).
Medically reviewed by Dr. Wassim Habib · Last reviewed 12 October 2026
Glycemic index
Glycemic load
Calories
Protein
💡 Smart Nutritional Guidance
Consumption advice
Mango is rich in vitamins A and C but very sweet; half a medium fruit is a suitable portion.
Best preparation methods
Choose fresh mango over dried mango or juice, and try it with yoghurt.
Important Nutritional Note
For people with diabetes or insulin resistance, it is always recommended to consider the total glycemic load (GL) of the meal rather than relying on the glycemic index alone.
Nutrition facts
| Nutrient | Per 100 g | Per typical portion (150 g) |
|---|---|---|
| Calories | 60 kcal | 90 kcal |
| Protein | 0.8 g | 1.2 g |
| Carbohydrate | 15 g | 22.5 g |
| Available carbohydrate | 13.4 g | 20.1 g |
| Fat | 0.4 g | 0.6 g |
| Dietary fibre | 1.6 g | 2.4 g |
The typical portion is approximate, for comparison purposes.
Comparison & smarter alternatives
It ranks 4 of 8 measured foods in Fruit by glycemic index (lowest first).
Lower-GI alternatives:
Frequently asked questions
Is Mango good for weight loss?
Yes. Mango is very low in calories (60 kcal per 100 g), so you can eat a generous amount to add volume and fullness to a meal without many calories.
How does Mango affect blood sugar?
Its glycemic index is 44 (Low) according to Atkinson 2021. A typical 150 g portion has a glycemic load of 8.8 (Low), so the effect of this portion on blood sugar is limited.
What is the nutritional value of a typical portion of Mango?
A typical 150 g portion of Mango provides about 90 kcal, 1.2 g protein, 22.5 g carbohydrate, 0.6 g fat and 2.4 g fibre.
Approved value: average of 7 studies (range 31–60), confidence grade B. Methodology & details →
Disclaimer: This guidance is for nutritional lifestyle orientation and does not constitute a diagnostic medical device under EU Regulation MDR 2017/745.