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Can You Eat Mango on Ketogenic Diet?

Latest updates by: Susan Rov

Is eating fruit on keto off-limits?

Since keto is a very low-carb, high-fat diet, it can be easy to assume that you can never eat fruit on keto. That’s not true.(*)

Keto doesn’t differentiate between good and bad foods. Some foods are just more keto-friendly than others.

The only thing that you need to think about when constructing your meals is their net carb content.

Mango has 23g of carbs per cup. (*) That means mango is not keto-friendly and would kick you right out of ketosis.

Don’t despair. There are plenty of other fruits that you can enjoy every day and still stay in ketosis. And you can even have a bit of mango if you incorporate it into an otherwise keto-friendly meal.

How Many Net Carbs Are in a Mango?

image of mango on keto diet

There are various kinds of keto. But the standard approach is that 75 percent of your calories come from fat, 20 percent from protein, and 5 percent from carbs. (*)

It is also recommended to stay under 30g of carbs per day. (*) Mango has 23g of carbs per cup.

And that’s not even a whole mango. The whole piece of fruit would cost you around 45g of carbs from your daily carb budget.

What About Mango in Other Forms?

Wondering what is the carb content of other forms of mango? You’re in for some bad news.

  • 1 cup of frozen mango – 20g net carbs
  • 1 cup of canned mango – 37.6g net carbs
  • 1 cup of dried mango – 122.16g net carbs
  • 100ml of mango nectar – 12.82g net carbs

So far mango sounds like it’s off-limits. It doesn’t take a mathematic genius to figure out that eating a mango would kick you right out of your hard-earned ketosis. You don’t want that.

Ketosis is that sweet stage in which your body utilizes fat for energy rather than carbohydrates. And it is what helps you lose weight and enjoy other keto benefits. (*)

Why Eat Fruit?

You can eat fruit on a keto diet. But there’s a catch. You need to make sure that the given fruit will keep you in the approved net carb count.

What are net carbs? (*)Net carbs are what’s often used instead of total carbs to find out whether the food is keto-friendly.

This is done by subtracting the fiber from the total grams of carbs. Some fruits are high in fiber, the insoluble type of carb that helps with digestion and doesn’t count towards your daily total carbs.

Here’s an example. If a food has 8g of carbs but 3g of fiber, this means it has 5g of net carbs. In order to find out your daily total, you add the net carbs from the foods eaten throughout the day.

Fruit is naturally sweet and can often taste like dessert. And apart from that, it has plenty of other benefits.

Fruit is full of vitamins and nutrients. (*) This includes fiber, vitamin C, and other antioxidants and minerals. It helps to reduce the risk of cardiovascular conditions, fight diseases, is linked to lower blood pressure, and prevents cold.

There are plenty of reasons why to eat fruit. And while mango is not the most keto-friendly fruit out there, there are plenty of fruits you can enjoy every day.

Can You Eat Fruit on a Keto Diet?

When it comes to carbs, not every fruit is created equal. It is true that some fruits are very high in carbohydrates, the good news is, some are surprisingly low.

Did you know, berries have a similar amount of carbohydrates as tomatoes? (*) And we bet you thought tomatoes are keto-friendly when consumed in moderation.

The same is true for some fruit.

Hold on. Before you go and stock up your fridge full of fruit, it’s important to know, which ones have a very high carb content and aren’t going to be keto-friendly.

These foods include

  1. Dried dates – 32g per serving (2 pieces)
  2. Bananas – 27g per fruit
  3. Apple – 25g per fruit
  4. Raisins 21g per serving (28g)
  5. Mango – 23g per cup

It’s not that these foods are completely forbidden. But it may be very hard to incorporate them into your diet to meet your carb target.

That is if you don’t want to eat one slice of banana for breakfast. And nobody wants that.

Looking for an Alternative? 9 Low-carb Fruits You Can Eat on Keto EVERY DAY

Turns out mango is on the high carb list. That’s a bummer. But the good news is that there are plenty of other fruits that you can enjoy on the keto diet every day.

Here’s our list of the best fruit that won’t blow away your carb intake for the day:

Avocado

image of Avocado on keto diet

Net carbs: 1.5g per 100g (around ½ of avocado)

Even though avocado is often perceived as a vegetable, biologically, it’s actually a fruit. And a fruit low in carbs.

Avocados are also high in fiber and provide vitamins and minerals such as Potassium, Vitamin K, and Folate. They are also high in healthy fats, which makes them a staple among keto-dieters.

Here’s why.

Because of its fairly neutral taste and creamy texture, there are plenty of ways to enjoy an avocado. Put it into your low-carb smoothie, on top of your keto bread or crackers.

Berries

image of Berries on keto diet

Net carbs: 6-8g per cup (depending on the fruit)

Because of their high fiber content and deliciously sweet taste, berries can become one of your favorite keto fruits. These include blackberries, raspberries, or strawberries. Take a pick.

The best part is that even with a higher volume of berries, such as one cup, your carb intake will still remain low.

And apart from their sweet taste, they also contain high levels of antioxidants, vitamin K and vitamin C.

Watermelon

image of watermelon ketogenic

Net carbs: 5.4g per ½ cup

There’s nothing better than a cup of cold watermelon on a hot summer day. Rich in nutrition, watermelon contains Vitamin A, C, and Potassium.

And because watermelon is mostly water, it will give you a hydration boost too. That’s a win-win.

Before you splurge on watermelon, check your portion size.

Because of its low fiber content, it should be consumed in moderation. But a ½ cup of watermelon with only 5g of net carbs should easily fit into your daily carb limit.

Cantaloupe

image of Cantaloupe on keto diet

Net carbs: 5.8g per ½  cup

Sick of watermelon? The melon-approved list doesn’t stop there.

Cantaloupe offers similar nutrition benefits and a similar amount of carbs per cup too.

Plums & Apricots

image of Plums & Apricots on keto diet

Net carbs: 4-6.5g per fruit

Attractive for their juicy texture and sweet and tangy taste, you’ll be glad to know that plums and apricots keto friendly too.

What’s more, these fruits are small and therefore, easy to portion control, making them an ideal keto snack on the go.

Fresh Figs

image of Fresh Figs on keto diet

Net carbs: 8.5g per fruit

Love dried fruit? As mentioned before, dried fruit is often very high in carbohydrates, whether that’s figs, mangoes, or dates.

But did you know, fresh figs are actually daily low in net carbs? Pair them with your favorite cheese and a few nuts for an indulgent snack.

Star Fruit or Carambola

image of Carambola on keto diet

Net carbs: 3.5g per fruit

Craving something exotic? In contrast to other tropical fruits like mango or pineapple, which tend to be high in carbs, the star fruit gets the green light.

With only 3.5g of net carbs per fruit and high nutrient content such as Potassium and Vitamin C, if you love mango, you should put star fruit or carambola on your radar.

Acai

image of Acai on keto diet

Net carbs: 1g per 100g of unsweetened acai

In contrast to the carb bomb, acai bowl, acai fruit itself is only 1g of carbs per 100g.

You can enjoy this antioxidant-rich superfood as an unsweetened puree or a powder form and make your own keto smoothie bowl.

Lemon and Lime

image of Lemon and Lime on keto diet

Net carbs: 5g per fruit

No, we are not suggesting you start snacking on lemons just because you follow a keto diet.

But you can use lime or lemon juice to add flavor to drinks, desserts, or main meals.

It might add just that fresh citrusy flavor you’re craving.

Not only does it provide you with nutrients such as Vitamin C, Vitamin B6, and Potassium but it also contains pectin which helps you stabilize blood sugar levels and fight inflammation.

Don’t Want to Let the Man-go?

image of mango on keto diet (1)

We see. You’re being stubborn.

And we remember we said no food is off-limits on a keto diet. But how to incorporate mango into your daily meals without going over your carb allowance?

When trying to include some mango in your meals, remember to adjust your portion.

What does this mean for you and your mango madness?

One slice of mango contains around 5g of net carbs, so feel free to put your chef hat, get creative and add a bit of mango to your keto meals. (*)

Think low-carb smoothie or a slice of mango with your cheese.

Just make sure you calculate your carbs beforehand so you can avoid accidentally breaking your ketosis.

The Bottom Line: Is Mango Keto Friendly?

Admit it. Mango is not the most keto-friendly fruit out there.

But that doesn’t mean that you cannot eat fruit when trying to stay in ketosis.

Fruits are high in antioxidants and vitamins and therefore boost your overall health. That’s why fruit should be a part of a well-formed diet.

Keto diet or not.

There are plenty of other alternatives to mango that will satisfy your fruit craving and keep you in ketosis.

And the more advanced keto dieters can use their knowledge and include a small portion of mango in their keto meals.

image of keto diet mango


Susan Rov

Susan is a health and fitness copywriter certified in Nutrition and Weight Management. She is interested in the ways nutrition influences fitness performance and providing realistic advice that people can implement in their day-to-day life.


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