Mango Glycemic Index
Low GI · The honest verdict
Gentle on blood sugar
Glycemic index
48–56
reported range
Glycemic load
8
Low GL
This food's glycemic index is 48–56, which is Low GI.
Mango is a low-GI fruit (around 51) but contains about 11 g of sugar per half-cup serving. Its glycemic load is low at that portion size, making it a reasonable choice for people with diabetes when eaten in moderation. Larger portions — such as a whole mango — can raise the GL to moderate. This is general nutrition information, not medical advice — people with diabetes should confirm serving guidance with their care team.
GI numbers vary by source, ripeness, and how a food is prepared. This is general nutrition information — not medical advice. If you manage diabetes, confirm specifics with your care team.
Key facts
Mango has a GI of about 51, making it a low-GI fruit — comparable to apples and oranges.
One half-cup of raw mango provides 30 mg vitamin C — about 33% of the daily value.
Glycemic load of 10 or below is classified as low — a half-cup of mango sits at the low end of this range.
What's actually inside
Per 100 g, with your typical serving noted as 1/2 cup (82 g), raw, diced. The carb family is what moves blood sugar — fiber is the number that softens the spike.
Total carbs
12.5g
Net carbs
11.5g
total carbs minus fiber
Fiber
1g
slows the glucose rise
- Sugars
- 11.2g
- Protein
- 0.5g
- Calories
- 50kcal
Notable nutrients
- Vitamin C30 mg
- Vitamin A (as beta-carotene)1120 IU
- Folate36 mcg
- Potassium140 mg
- Vitamin B60.1 mg
Is it a smart choice for blood sugar?
GI is only half the story — portion (glycemic load) and what you eat it with decide the real-world effect. Here's the honest read.
The verdict
Fits with portion control — a low-GI fruit with moderate sugar
Mango is a low-GI fruit (around 51) but contains about 11 g of sugar per half-cup serving. Its glycemic load is low at that portion size, making it a reasonable choice for people with diabetes when eaten in moderation. Larger portions — such as a whole mango — can raise the GL to moderate. This is general nutrition information, not medical advice — people with diabetes should confirm serving guidance with their care team.
Portion guidance
A half-cup serving (about 82 g) of diced mango provides roughly 11.5 g net carbs and a GL of about 8, which is low. Sticking to half to one cup per serving and pairing with a protein source (like yogurt or nuts) helps moderate blood sugar response. Avoid dried mango, which has concentrated sugar and a much higher GL per serving.
This is general nutrition information, not personal medical advice. Blood sugar responses are individual — if you have diabetes or prediabetes, your care team can tell you how this fits your plan.
How to keep the spike small
The same food can land differently depending on how it's cooked and what it's eaten with. Use these levers to your advantage.
Ripeness
Raises GIRiper mangoes have more simple sugars and less starch, which increases their GI. A very ripe, soft mango will have a higher GI than a firmer, less ripe one. Choose mangoes that are just ripe for a lower glycemic impact.
Drying
Raises GIDried mango has the water removed, concentrating the sugar. A small handful of dried mango (40 g) can have a GL of 15–20, which is moderate to high. Dried mango should be treated as a high-sugar snack, not a fruit serving.
Blending into smoothies
Raises GIBlending mango breaks down fiber and cell walls, making the sugar more rapidly available. A smoothie with mango can cause a quicker blood sugar spike than eating the same amount of whole mango. Adding protein and fat (e.g., yogurt, nut butter) helps slow absorption.
Pairing with protein or fat
Lowers the spikeEating mango alongside protein (like Greek yogurt, cottage cheese, or nuts) or healthy fat (like chia seeds or avocado) slows gastric emptying and reduces the glycemic spike. This is a simple and effective strategy for managing mango's sugar impact.
Pairing tip
Pair mango with plain Greek yogurt, cottage cheese, or a handful of almonds to add protein and fat that slow sugar absorption. Avoid adding mango to sugary desserts or juices. A mango salsa with lime, cilantro, and onion over grilled fish is a balanced, diabetes-friendly option.
Why GI numbers vary
Mango GI values are relatively consistent across sources, with most studies reporting a GI between 48 and 56. The University of Sydney GI Database lists mango at 51. Variation comes from differences in ripeness, variety (e.g., Ataulfo vs. Tommy Atkins), and preparation. We report 51 as the most representative value, with a range of 48–56 to reflect this minor variability.
Not medical advice. This page is general nutrition information about Mango. It isn't a diagnosis or a treatment plan. If you have diabetes, prediabetes, or another condition affecting blood sugar, confirm any dietary decisions with your doctor or care team.
❓Frequently Asked Questions
Mango has a glycemic index of about 51, which is classified as low. Some sources report a range of 48 to 56, depending on ripeness and variety. This places mango among the lower-GI fruits, comparable to apples and oranges. The GI value means mango raises blood sugar relatively slowly compared to high-GI fruits like watermelon or dates.
Yes, mango can be part of a diabetes-friendly diet when eaten in sensible portions. A half-cup serving has a low glycemic load of about 8. Mango is rich in vitamin C, vitamin A, and fiber. The key is portion control — stick to half to one cup per serving and avoid dried mango or mango juice. People with diabetes should discuss fruit portions with their care team — this is general nutrition information.
Mango has a similar GI to apples (39), oranges (40), and peaches (42), though slightly higher. It is lower GI than watermelon (72), pineapple (59), and ripe bananas (62). Mango's sugar content is moderate — about 11 g per half-cup — which is comparable to an apple. In practical terms, mango is a reasonable fruit choice for blood sugar management when portioned appropriately.
Mango at about 11.5 g net carbs per half-cup is moderate for low-carb diets. On a moderate low-carb plan (50–100 g net carbs/day), a half-cup fits easily. On strict keto (under 20–30 g/day), even a half-cup uses a significant portion of the daily budget. Most keto followers limit mango to small portions or use it as an occasional treat.
Yes, dried mango has a much higher glycemic impact than fresh mango because the water is removed, concentrating the sugar. A 40 g serving of dried mango (about a small handful) contains roughly 30 g of carbs and can have a GL of 15–20, which is moderate to high. Dried mango is best treated as a high-sugar snack, not a fruit serving, and should be eaten sparingly by those managing blood sugar.
Related Articles
Caramel Glycemic Index, Load & Nutrition
Caramel has a GI of roughly 60–65 (medium–high) and a meaningful glycemic load per serving. Honest GI, GL, nutrition, and blood sugar context explained.
Read moreCheerios Glycemic Index, Load & Nutrition
Cheerios have a high GI of around 74 and a moderate glycemic load per serving. Honest GI, GL, nutrition, and pairing tips for a lower blood sugar response.
Read moreKumquat Glycemic Index, Load & Nutrition
Kumquats have a low GI (~32–44) and extremely low glycemic load — each tiny fruit has under 3 g net carbs. Full nutrition and honest GI data inside.
Read moreBell Pepper Glycemic Index, Load & Nutrition
Bell peppers have a very low glycemic index of about 15 and a negligible glycemic load. Full nutrition facts, diabetes-friendliness verdict, and prep tips.
Read moreBrussels Sprout Glycemic Index, Load & Nutrition
Brussels sprouts have a very low GI of around 15 and negligible glycemic load — 3 g net carbs per serving. GL, nutrition, and diabetes verdict included.
Read moreEating well is easier when allergies aren't in the way
Curex helps people find and treat the allergies behind everyday symptoms with at-home testing and immunotherapy. If food or seasonal allergies make eating well harder than it should be, that's where we can help — no pressure, just here if you need it.
Curex focuses on allergies — not diabetes or blood-sugar care. For blood sugar, your primary care team is the right place to start.
Reviewed by
Curex Editorial TeamReviewed for accuracy
Last reviewed July 2026