Are mangoes keto friendly? – Calories, Nutrition and Keto Recipes

Are Mangoes Keto-Friendly?

While mangoes are full of vitamins and fiber, they are not considered keto-friendly due to their high sugar and carbohydrate contents. The ketogenic diet calls for low carbohydrate intake, usually under 50 grams per day. As fruit is high in natural sugars, it generally doesn’t fit well into the ketogenic plan.

Nutritional Facts About Mangoes

Mangoes are a rich source of essential nutrients, including dietary fiber, vitamin C, provitamin A, and several types of polyphenols. They also contain small amounts of magnesium, potassium, and B-vitamins.

Calories, Carbs, Proteins and Fats

Nutrition	Per 100 Grams	Per 1 Oz
Calories	60	17
Carbs	15g	4g
Sugar	13g	3.7g
Protein	0.82g	0.23g
Fat	0.38g	0.1g
Impact on Ketosis	High	High

What is the Average Weight?

The average weight of a mango ranges from 150-500 grams (5.3-17.6 oz), depending upon the variety.

Additional Information About Mangoes

In addition to the mentioned vitamins and minerals, mangoes also contain smaller amounts of calcium, iron, and zinc. They are also full of antioxidants, which can protect your cells against free radical damage.

Other Foods To Match With

Mangoes can be combined with many different foods. Their sweet, tart flavor pairs well with spicy foods, and they can be used in salsas to balance heat. They also match well with creamy dairy products like yogurt or ice cream. However, they may be limited in a ketogenic diet due to their high carbohydrate content.

8 Famous Keto-Friendly Dishes To Try

Mangoes are not commonly recommended for a ketogenic diet due to their high sugar content. A single cup of sliced mangoes contains approximately 25 grams of carbohydrates which is typically more than the total daily allowance for a strict keto diet. However, in moderate quantities and paying close attention to total daily carbohydrate intake, one could fit a small amount of mango into a ketogenic diet. Here are some keto-friendly recipes using small amounts of mango or mango flavor alternatives:

1. Keto Mango Chicken

Spiced with turmeric and ginger, this mango chicken uses a minimal amount of mango paired with chicken breasts. The fruit adds a touch of natural sweetness to the dish, which is balanced by the spiciness of the ginger and the unique flavor of turmeric.

2. Keto Mango Ice Cream

This recipe uses a sugar substitute and heavy cream to create a low-carb, high-fat mango ice cream. It’s a tasty and summery dessert option that pairs well with fresh berries or a bit of unsweetened whipped cream.

3. Keto Mango Chutney

This recipe brings mango’s sweetness to the keto table in a more controlled, serving-size way. Paired with apple cider vinegar and a sugar substitute, it’s a wonderful complement to any grilled or baked protein source.

4. Mango-Flavored Keto Smoothie

Using mango-flavored protein powder, unsweetened almond milk, and a bit of ice, you can create this quick and easy smoothie. It’s a refreshing and protein-packed breakfast or snack option.

5. Keto Mango Cheesecake

This delightful cheesecake uses a minimalist amount of pureed mango in the cheesecake batter and as a topping. With its almond flour crust and cream cheese filling, it’s a decadently rich and fruity dessert.

6. Keto Mango Salsa

This colorful salsa recipe uses a small number of mango cubes to provide a bit of sweetness to balance out the heat from jalapeño chili. The salsa is perfect for a fun twist on your favorite grilled meats or fish.

7. Keto Friendly Mango Salad

Cutting back on the amount of mango used, this salad pairs the fruit with crisp lettuce, creamy avocado, and tangy lime for a refreshing, low-carb option.

8. Keto Mango Shrimp

A minimal amount of mango mixed with shrimp and lime juice creates a refreshing and zesty dish. The high protein content in shrimp makes this a fulfilling meal while keeping it keto friendly.

Frequently Asked Questions about Mangoes and Keto

Are mangoes keto-friendly?

No, mangoes are generally not considered keto-friendly. The ketogenic diet is low in carbohydrates and high in fat, and a medium-sized mango contains approximately 25 grams of carbs, which is higher than the daily carb limit on a strict ketogenic diet. Therefore consuming mangoes could take your body out of ketosis.

How many calories are there in a mango?

A medium-sized mango has approximately 150 calories. The exact number might vary depending upon the size and variety of the mango. However, on a ketogenic diet, it’s not just about the calories but the type of calories. Since mangoes have a high sugar content, they wouldn’t ideally fit into a keto diet.

What is the nutritional content of a mango?

Mangoes are highly nutritious fruits, packed with vitamins, minerals, and antioxidants. A medium-sized mango typically contains 25 grams of carbs, 1.5 grams of protein, 0.6 grams of fat, and 3 grams of dietary fiber. It’s also a high source of Vitamin C, Vitamin A, Folate, and moderate amounts of Vitamin B6, Vitamin K, and Potassium.

Can you eat mangoes during a carb refeed on keto?

Yes, it may be possible to include mangoes during a carb refeed, or “cyclical ketogenic” phase. A carb refeed is when you intentionally consume more carbs than usual for a short period. However, it’s crucial to remember that even during a carb re-feed, you should still aim to stay within your set carb limit. It’ll depend on your individual carbohydrate tolerance and the rest of your diet on a refeed day.

Are there any mango-based keto-friendly recipes?

Creating keto-friendly recipes with high-carb fruits like mangoes can be quite challenging. However, it’s not impossible. One way to enjoy the flavor of mango while on keto is to incorporate small amounts into a low-carb salad or salsa. However, always keep your portion sizes in check to avoid exceeding your daily carb limit. Another idea would be to use natural mango flavorings or extracts in keto-friendly desserts or smoothies, providing the taste without the carbs.

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