Mango glycemic index
Mango has a glycemic index of 38, which is low. A 120 g serving (about half a mango) has a glycemic load of 6 (low).
Also known as: mangoes
- Serving120 g
- Available carbs16 g
- Fiber1.9 g
- Sugars16 g
- Protein1 g
- Calories72 kcal
Serving: about half a mango.
What to know
Mango has a low GI, but it is sweeter and denser than most fruits. Half a mango is a sensible portion; very ripe mangoes and mango juice raise blood sugar faster.
Glycemic load by portion size
GI stays the same whatever you eat, but glycemic load scales with the amount: eating twice as much doubles the effect on blood sugar.
| Amount | Available carbs | Glycemic load | |
|---|---|---|---|
| 50 g | 6.7 g | 3 | Low |
| 100 g | 13 g | 5 | Low |
| 120 g · about half a mango | 16 g | 6 | Low |
| 240 g · double serving | 32 g | 12 | Medium |
What the studies found
The value of 38 is the median of 6 published measurements in the International Tables of Glycemic Index (2021). Results range from 31 to 60. That spread is normal: GI changes with variety, ripeness, cooking and processing, and between labs.
Each dot is one study. Green dots followed the ISO 26642 standard method.
- 31 · UK 2017
- 33 · Mexico 2015
- 34 · Nigeria 2002
- 43 · Mexico 2015
- 51 · Australia 1994
- 60 · India 1991
Mango compared with other fruits
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Frequently asked questions
Is mango low glycemic?
Yes. With a GI of 38, mango is in the low range (55 or less).
What is the glycemic load of mango?
A 120 g serving (about half a mango) has a glycemic load of 6, which is low. Glycemic load combines GI with the amount of carbohydrate in the portion: 10 or less is low, 11 to 19 medium and 20 or more high.
Can people with diabetes eat mango?
With a GI of 38 and a low glycemic load per serving, mango usually fits a diabetes-friendly diet in normal portions. Everyone responds differently, so talk to your doctor or dietitian about your plan.
How many carbs are in mango?
A 120 g serving has about 18 g of total carbohydrate, including 1.9 g of fiber, leaving 16.1 g of available carbohydrate (the part that raises blood sugar). Per 100 g: 15 g of carbohydrate.
Nutrition facts
| per 100 g | Serving (120 g) | |
|---|---|---|
| Calories | 60 kcal | 72 kcal |
| Carbohydrates | 15 g | 18 g |
| Available carbs | 13 g | 16 g |
| Fiber | 1.6 g | 1.9 g |
| Sugars | 14 g | 16 g |
| Protein | 0.8 g | 1 g |
| Fat | 0.4 g | 0.5 g |
Source: USDA FoodData Central, Mangos, raw (SR Legacy, FDC 169910). Available carbohydrate = total carbohydrate minus fiber.
Sources: Atkinson FS, Brand-Miller JC, Foster-Powell K, Buyken AE, Goletzke J. International tables of glycemic index and glycemic load values 2021: a systematic review. Am J Clin Nutr. 2021;114(5):1625–1632. USDA FoodData Central. How we calculate each value: Methodology & sources.
Data last reviewed 2026-09-29.