Keto And Mangoes: A Match Made In Heaven?

Mangoes are a delicious, sweet fruit with a meaty texture, but are they suitable for those on a keto diet? The keto diet is a very low-carb diet designed to help minimise carb intake and support a metabolic state known as ketosis. Unfortunately, mangoes are high in carbohydrates, with one mango containing 50 grams of carbs and 14 grams of net carbs per serving. This is far too high to fit within the keto diet, which recommends a daily carb intake of no more than 20-30 grams to stay in ketosis. Therefore, mangoes are not considered keto-friendly and are best avoided by those following a keto diet.

Mangoes are high in carbs

Mangoes are a delicious, sweet treat, but they are not suitable for a keto diet. This is because mangoes are high in carbohydrates, which are sugars. The keto diet is a very low-carb diet, designed to help the body burn fat instead of glucose. The aim is to reach a metabolic state called ketosis, where the body uses fat as its main source of fuel.

Mangoes are so high in carbs that even a small serving could kick you out of ketosis. A cup of mango slices contains 22.1g of net carbs, and a whole mango has 44g of net carbs. To put that into context, the recommended daily carb limit for keto dieters is just 20-30g. So, eating a mango would provide enough carbs to exceed the daily limit for most keto dieters.

The high carb content of mangoes is not helped by the fact that they are low in fat. The ideal macronutrient ratio for keto is 70% fat, 20-25% protein, and 5-10% carbs. Avocados, salmon, and ghee are examples of foods that fit this keto profile, being low in carbs and high in fat.

The keto diet does not have to mean missing out on all fruit. Some fruits are much lower in carbs than mangoes, including berries, citrus fruits, and some melon. These fruits can be enjoyed in moderation as part of a keto diet.

Mangoes may kick you out of ketosis

Mangoes are a delicious, sweet treat, but they are not keto-friendly. The keto diet is a very low-carb diet, and mangoes are far too high in carbohydrates to fit within this diet.

A typical serving of mango is around 100g, and this amount alone provides 13.38g to 15g of net carbs. The recommended daily net carb allowance for keto dieters is 20-30g, so a single mango could easily exceed this limit, potentially kicking you out of ketosis.

The whole ethos of the keto diet is to keep your macronutrient ratio at 70% fat, 20-25% protein, and 5-10% carbohydrates. This ratio is designed to help the body transition into ketosis, a metabolic state where fat is burned instead of glucose. Mangoes, being high in carbs, are likely to spike blood sugar levels and disrupt this process, taking the body out of ketosis.

Even a small amount of mango can be problematic. One source states that it would take just 1/10th of a mango to reach 5g of carbs, and these carbs are mostly sugars, with very little fiber.

So, if you're on a keto diet, it's best to avoid mangoes or limit yourself to a tiny amount. There are some keto-friendly alternatives that can provide a similar flavor, such as mango extracts and keto-approved recipes that use a small amount of mango.

Recommended keto macros

Mangoes are not recommended on a keto diet. A cup of mango slices contains 22.1 g of net carbs, which is a large portion of the daily carb limit for someone on the keto diet. Eating an entire mango can cause you to consume 44 g of net carbs, which is enough to kick most people out of ketosis.

The keto diet is a very low-carb diet designed to help minimise carb intake and support a metabolic state known as ketosis. Typically, the keto diet requires restricting your carb intake to just 5% to 10% of your calories, with fat intake increased to 55% to 70% of your calories, and the remaining 20% to 35% of your calories coming from protein.

The keto diet is restrictive and may be challenging to follow for long periods. It may lead to short-term weight loss, but research on its long-term health effects is lacking. It is always recommended to consult a healthcare professional before starting a new diet.

Carbs

Restrict your carb intake to 5%-10% of your total calorie consumption. This typically works out to be under 50 grams of carbs per day, with some sources recommending less than 20 grams of carbs per day for the initial phase of the diet.

Fat

Increase your fat intake to 55%-70% of your total calories. This will help you feel full and satiated, and is one of the main benefits of the keto diet. Focus on consuming "good fats" such as fatty fish (salmon, tuna, trout), dairy products, nuts, seeds, oils, and dark chocolate.

Protein

The remaining 20%-35% of your calories should come from protein. This includes foods such as eggs and meat.

It is important to note that the keto diet may not be suitable for everyone, and it is always recommended to consult a healthcare professional or dietitian before starting any new diet.

Alternatives to mangoes

Mangoes are a no-go on the keto diet, but there are plenty of alternatives to satisfy your fruit cravings. Here are some options to replace mangoes and keep your carb count in check:

Raspberries

Raspberries are a fantastic substitute for mangoes on a low-carb ketogenic diet. Per 100 grams, they contain approximately 5.44g net carbs, significantly lower than the 13.38g found in the same quantity of mango. They are versatile and can be used in smoothies, as a yogurt or salad topping, or simply enjoyed as a fresh snack.

Strawberries

Strawberries are smaller in size but big on flavour. A 100g serving of strawberries has about 5.5g of net carbs. Like raspberries, they are versatile and can be used in similar ways. Try them in smoothies, salads, or even a strawberry cheesecake fat bomb for a keto-friendly treat.

Blackberries

Blackberries offer a unique taste and are a great option for those following a ketogenic diet, with just 4.31g of net carbs per 100g serving. Use them in your morning protein shake or as a fresh snack.

Starfruit

Starfruit, or carambola, is one of the lowest sugar options you can find. One medium-sized starfruit has only 30 calories, 3 grams of fibre, and less than 4 grams of net carbs.

Coconut

Coconut, either fresh or dried, is another low-carb tropical fruit popular among keto dieters. It contains high amounts of MCT oil (medium-chain triglycerides), a type of fat thought to support ketosis. However, if weight loss is your goal, be mindful of your portion size as it is calorie-dense.

Citrus Fruits

Citrus fruits, such as lemons and limes, are also low in sugar and can be used to add a tangy twist to your recipes. They are a great source of vitamin C, with lemons providing 51% of the daily value and limes offering 32%.

Carbs in dried mangoes vs fresh mangoes

Mangoes are a tropical fruit with a sweet taste and many health benefits. However, they are also high in natural sugars, which can make them unsuitable for certain diets, such as keto.

A 1-cup serving of fresh mango slices contains 22.1-23 grams of net carbs, which is a significant amount for anyone on a keto diet. Eating an entire mango would mean consuming 44 grams of net carbs, which is enough to kick most people out of ketosis.

Dried mangoes are even higher in carbs and sugars than their fresh counterparts. The dehydration process reduces the water activity in the fruit, making it less filling and easier to overeat. A 1/3-cup serving of dried mango contains about 160 calories, with 32 grams of sugar. The drying process also affects the nutritional content of mangoes, reducing the amount of heat-sensitive nutrients such as beta carotene.

While mangoes are a healthy and nutritious food, they are relatively high in carbs and sugars. Therefore, they should be consumed in moderation, especially by those on a keto diet or watching their sugar intake.

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