KETO VERDICTLIMIT
Mangoes should be limited on keto with ~13.7g net carbs per 100g. A typical 3.5 oz (100g) serving can use up a large share of daily carbs, so reserve for special occasions or micro-portions with careful tracking.
Is Mango Keto?
Tropical
Mangoes should be limited on keto with ~13.7g net carbs per 100g. A typical 3.5 oz (100g) serving can use up a large share of daily carbs, so reserve for special occasions or micro-portions with careful tracking.
- Net carbs (100g)13.7g
- Protein (100g)0.8g
- Fat (100g)0.3g
- Keto verdictLimit portions
NUTRITION FACTS
Per 100g (raw)
Net Carbs
13.7g
Total Carbs
15.3g
Fiber
1.6g
Protein
0.8g
Fat
0.3g
Calories
60
Source: USDA FoodData Central
WHY TO LIMIT IT ON KETO
- Higher carb content: ~13.7g per 100g is significant—best avoided on strict keto
- Natural sweetness: If used, allocate carbs intentionally for a small treat
- Contains mangiferin: A polyphenol with antioxidant/anti-inflammatory potential
- Small portion compromise: 1–2 oz (28–56g) keeps carbs to ~4–8g
- Occasional treat: Fits better in cyclical/targeted keto or special occasions
- Enzyme content: Amylases may aid carbohydrate digestion
HEALTH BENEFITS
- Excellent source of vitamin C for immune support and antioxidant protection
- Rich in provitamin A (beta-carotene) for eye and skin health
- Mangiferin and other polyphenols may support healthy inflammation balance
- Provides potassium for heart and muscle function
- Contains folate for DNA synthesis and cell division
- May support skin health via vitamins and antioxidants
PREPARATION SUGGESTIONS
MICRO PORTIONS
Measure 1–2 ounces of mango as an occasional treat, tracking the ~4–8g net carbs.
FROZEN SORBET
Blend a small amount of mango with coconut-milk-full-fat and keto sweetener; freeze for a controlled-carb dessert.
SPICE BLEND
Use a pinch of dried mango powder in curries to add tropical notes without large carb loads.
SMOOTHIE RESERVE
Add ~1 oz mango to a smoothie with heavy cream or greek-yogurt-full-fat for a rare tropical accent.
SALSA ACCENT
Make a small mango salsa with lime and jalapeno; use a spoonful to top grilled fish or chicken.
SPECIAL OCCASION
Save for cyclical/targeted keto days, keeping portions minimal to reduce ketosis disruption.