Are Mangos Keto Friendly? Carbs In Mango


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You’ve been craving something sweet for a while now.

And, with the weekend just around the corner, you decide to make some mango pudding for yourself. So, you can spend some me-time digging into the mangoey goodness while you binge-watch your favorite show on Netflix.

 But the real question is: can you do that while you’re on keto? 

Mangoes are not keto-friendly because they are high in sugar, so if you are on a keto diet, mangoes are off the plate.

How Many Carbs Are In Fresh Mangoes?

Mangoes are incredibly high in sugar content.

Just one mango contains 27.06 grams of net carbs, which can easily exceed your daily recommended carb intake limit of 20 grams to 50 grams when following a keto diet.

In fact, even 4.56 net carbs per slice of mango can increase the likelihood of preventing ketosis.

Serving SizeTotal CarbsNet Carbs
1 slice (34g)5.09 g4.546 g
100g15 g13.4 g
I cup sliced (165g)24.7 g22.06 g
1 mango (207g)31 g27.69 g
Table of Carbs In Fresh Mangos – Data From USDA Database

The data above is just for fresh mangos, but to have a complete understanding if mangos are allowed on a ketogenic diet, you need to understand how many carbs are in processed mangos.

How Many Carbs In Frozen Mango?

Here is the number of carbs present in one cup frozen mango:

Total Carbs22.5 g
Fiber2.4 g
Net Carbs20.1 g
Table of Carbs in Frozen Mango – USDA FOOD DATA

As you can see, the amount of carbs in frozen mango is very similar to what is found in fresh mango.

Is Frozen Mango Keto Friendly?

There are 20 grams net carbs in a cup of frozen mango so it is not keto friendly

How Many Carbs In Canned Mango?

Here is the number of carbs present in one cup canned mango:

Total Carbs40.6 g
Fiber3 g
Net Carbs37.6 g
Table of Carbs in Canned Mango – Source: USDA FOOD DATA

As you can see, there are even more carbs in canned mango than in frozen mango.

Is Canned Mango Keto Friendly?

Canned Mango very heavy in carbs with just a one cup serving having over 37 grams net carbs. Canned Mango is not allowed on a ketogenic diet.

How Many Carbs In Dried Mango?

Here is the number of carbs present in one cup dried mango:

Total Carbs126 g
Fiber3.84 g
Net Carbs122.16 g
Table of Carbs in Dried Mango – USDA FOOD DATA

Wow. That’s a lot of carbs.

Is Dried Mango Keto Friendly?

Dried mango has over 122 grams of net carbs in just a one-cup serving. This makes dried mango not safe for a keto diet.

How Many Carbs In Mango Nectar?

Here is the number of carbs present in 100g (about 3.3 fluid ounces) of mango nectar:

Total Carbs13.12 g
Fiber0.3  g
Net Carbs12.82 g
Table of Carbs In Mango Juice – USDA FOOD DATA

Is Mango Juice Keto Friendly?

A standard 12 fluid ounce serving of Mango Juice has over 30 grams of net carbs. That means that mango juice is not keto friendly.

Keto-Friendly Alternatives

Unfortunately, there are some fruits that have enoung low-carb count and can be a part of keto-diet. Berries tend to be your best bet. Here are a few keto-friendly options:

  • Raspberries
  • Blackberries
  • Strawberries

The Bottom Line

If you’re on keto, you can’t eat mangoes without throwing your body out of ketosis. But that doesn’t mean you have to bid nature’s candies goodbye. Instead, you can easily enjoy low carb fruits such as berries and avocados in moderation.

So, hit play and binge-watch your favorite TV show while you nibble on some berries.

~Angela

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Angela Davis

I'm Angela Davis, Co-Founder of Advantage Meals. I have a Bachelors in Anthropology and Masters in Holistic Nutrition. My passion is Ancestral Nutrition and for over a decade I've been helping Keto Diet beginners and those looking for their Primal Diet. "There is no one right way." Below are the most recent articles I've written for AdvantageMeals.com.

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