Glycemic Load of Green Mangoes

Common types of green mangoes available in the United States include the Kent and Keitt varieties. Because the nutritional values across mango varieties is similar, green mangoes have a glycemic index and glycemic load value comparable to red, yellow and orange mangoes. In the U.S., green mangoes are generally available from January to March and from mid-May to mid-October.

Someone is holding green mangoes in their hands. Credit: sawaddee3002/iStock/Getty Images


Green mangoes provide around 100 calories per 1-cup serving. Per cup, mangoes contain around 25 g of carbohydrates, including 22.5 g of sugar and 2.6 g of fiber. A 1-cup portion also provides 25 percent of the daily value of vitamin A and 76 percent of the daily value of vitamin C. Mangoes have a high water content, which accounts for 137.7 g of the 165 g in a cup of mango.

Glycemic Index vs. Glycemic Load

Although all foods that contain carbohydrates raise blood sugar levels, the impact of carbohydrate-containing foods on blood sugar levels varies. The glycemic index, or GI, of a particular food indicates the effect it has on blood sugar -- specifically how fast the carbohydrates turn to sugar -- when compared to the effect of pure glucose on blood sugar. Foods with a glycemic index of less than 50 are low-GI foods. A score of 50 to 70 indicates a moderate GI, while foods scoring 70 or above are categorized as high GI foods. Glycemic load takes into consideration how much of a carbohydrate is in a particular food, a factor that directly impacts its effect on blood sugar.

Mango Glycemic Values

Foods with a glycemic load of 10 or less are classified as low-glycemic-load foods. A score of 11 to 19 constitutes a medium glycemic load, while a score of 20 or higher is considered high. The glycemic index for 120 g of mango is 60, which qualifies the fruit as moderate on the glycemic index scale. However, because green mangoes have a high water content, the amount of carbohydrate by weight makes the glycemicload score a 9. A green mango is a low-glycemic-load food.


The glycemic index and glycemic load scales can help you choose carbohydrates that have a minimal effect on blood sugar. Harvard School of Public Health recommends choosing foods that have a low or moderate glycemic load, while limiting foods such as potatoes, refined grains and sweetened beverages that have a high glycemic load. The glycemic load of foods is only one consideration when planning a balanced diet. Consult with your doctor when designing your eating plan, particularly if you have diet-related health problems.

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