Answer: Mangoes are not considered keto-friendly. Despite their nutritional benefits, their high carbohydrate content makes them unsuitable for a typical ketogenic diet.
Mangoes are a tropical fruit beloved by many Malaysians but are best enjoyed in moderation if you’re on a keto diet:
- Carb content: Each 100g serving of mango contains nearly 15g of carbohydrates, primarily from sugars. This can quickly add up and exceed the typical daily carbohydrate limit of 20-50g on a keto diet.
- Dietary fiber: While mangoes do contain a decent amount of dietary fiber (1.6g per 100g), which can offset some of the total carbohydrate count, the net carb count is still quite high for a keto diet.
- Nutritional benefits: Mangoes are packed with vitamins and minerals, including vitamin C and potassium. However, these benefits must be weighed against their high carbohydrate content.
- Portion control: If you still want to enjoy mangoes while on keto, you’ll have to practice strict portion control. A small portion could fit into your carb limit, but a whole mango would likely exceed it.
- Alternative fruits: If you’re craving fruit on a keto diet, consider lower-carb options like berries, avocados, or peaches. These can satisfy your sweet tooth without blowing your carb budget.
Nutrition Facts
Serving Size100g
- Amount Per ServingCalories60
- % Daily Value *
- Total Fat
0.38g
1%
- Saturated Fat 0.09g 1%
- Cholesterol 0mg 0%
- Sodium 1mg 1%
- Potassium 168mg 5%
- Total Carbohydrate
14.98g
5%
- Dietary Fiber 1.6g 7%
- Sugars 13.66g
- Protein 0.82g 2%
* The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
