Glycemic Index of Mango

The glycemic index of mango is 51, placing it firmly in the low-GI category (55 or below). Alphonso mangoes from Ratnagiri and Devgad, available February to June, reach 18–24° Brix at full ripeness and deliver about 40–45% of the adult daily vitamin C requirement per 100 g.

Buy Alphonso Mangoes Online

We source fruit from 55 named villages across Ratnagiri and Sindhudurg districts, including Pawas, Golap and Nachane in Ratnagiri taluka and Devgad, Jamsande and Vijaydurg in Devgad taluka. Prashant Powle selects supplier orchards on Brix consistency and tree age — most are 12 to 25 years old. Every fruit is weighed, graded and scanned by AI/ML-assisted machines that check for spongy tissue and external deformities before packing.

What the GI Score of 51 Actually Means

The glycemic index measures how fast carbohydrates in a food raise blood glucose relative to pure glucose (GI = 100). A score of 51 puts mangoes below the low-GI threshold of 55. That means the natural sugars in a mango — mostly fructose and sucrose — enter your bloodstream slowly enough that your body can handle them without a sharp insulin spike, provided you eat a reasonable portion.

Three factors keep the mango GI low despite its sweetness. First, fibre slows digestion. Second, mangoes contain organic acids that blunt glucose absorption. Third, the structure of the fruit cell wall resists rapid breakdown.

The GI Scale at a Glance

GI Range	Category	Examples
70 and above	High	White bread, watermelon, glucose
56–69	Medium	Pineapple, banana (ripe), raisins
55 and below	Low	Mango (51), apple, chickpeas

Does the GI Vary Between Alphonso Varieties?

Devgad Alphonso typically sits at the upper end of the 18–24° Brix range, while Ratnagiri fruit spans the full range. Higher Brix means more dissolved sugars, but the GI score of 51 is measured for ripe Alphonso pulp. Eating the fruit slightly firm — as ours arrives, dispatched at 70–80% ripeness — gives you an even gentler blood glucose response than a fully soft, very sweet mango.

Ratnagiri vs Devgad Alphonso — Which to Choose?

Feature	Ratnagiri Alphonso	Devgad Alphonso
GI Authorisation	AU/5974/GI/139/260	AU/6932
Brix at ripeness	18–24°	18–24° (typically upper end)
Season window	February to June	February to June
Fruit weight (by grade)	150–300 g	150–300 g
Flavour profile	Intense saffron-floral	Rich, creamy, slightly milder
Repeat-order data	North India leans Ratnagiri	Mumbai leans Devgad
Box sizes	Half dozen, 1 dozen, 2 dozen	Half dozen, 1 dozen, 2 dozen

Both carry GI Tag No. 139. Neither is "better" — the choice is personal. If you want the loudest flavour per fruit, pick Ratnagiri. If you want a creamier texture, try Devgad.

Delivery Across India

The journey from tree to your door runs like this: hand-harvested (the tree is never shaken, fruit never falls), transported to our Ratnagiri or Devgad packhouse within about two hours, post-harvest cooled, then moved by air-conditioned vehicle to our Mumbai packhouse over 10–12 hours. There, fruit rests on hay beds for 24–48 hours of natural ripening — no gas, no chambers. Dispatch follows within 48–72 hours of harvest.

We ship via BlueDart, Delhivery, Ekart or XpressBees depending on your pin code. Metro cities typically receive their order within 20–24 hours of dispatch. Most other locations receive it within 1–3 days. We cover 15,000–17,000 serviceable pin codes. Fresh Alphonso is not available from July to January — that is the honest limit of the season.

Every mango travels in a 5-ply corrugated fibreboard box with a 12-slot partition and foam-net sleeve per fruit. The partition carries transit pressure; the fruit does not. Six air holes allow airflow during the final ripening in your home.

Nutrition Beyond the GI Number

Ripe Alphonso pulp contains roughly 30–36 mg of vitamin C per 100 g. A 100 g serving meets about 40–45% of the ICMR-NIN 2020 recommended daily intake for adult men (80 mg/day) and about 50% for adult women (65 mg/day). That is meaningful nutrition in a fruit you would eat for pleasure anyway.

Mangoes also contain beta-carotene, potassium, and mangiferin — a bioactive compound studied for anti-inflammatory properties (Govindappa et al., 2011, cell study). Fibre content supports satiety, which matters if you are watching portion sizes for blood glucose control. One medium Alphonso at 200–225 g gives you a practical serving with controlled carbohydrate load.

How Fibre Changes the Blood Sugar Story

Fibre is the main reason a 51 GI is achievable in a fruit that tastes this sweet. Soluble fibre forms a gel in the gut that slows glucose absorption. Insoluble fibre adds bulk. Together they produce a flatter, slower blood glucose curve than the GI number alone suggests — especially when the mango is eaten as part of a meal rather than alone on an empty stomach.

Mangoes and Diabetes — the Honest Picture

A low GI of 51 does not mean unlimited consumption is fine for diabetics. Portion size controls the glycemic load — the total glucose your body actually processes. One medium Alphonso (roughly 150–180 g of edible pulp) is a reasonable single serving. Two at a sitting doubles the load, regardless of GI.

If you manage type 2 diabetes, pair mango with a protein or healthy fat source — plain curd works well — to slow absorption further. Time it mid-meal rather than as a standalone snack. And check with your doctor before making it a daily habit during the March-to-May peak.

We do not make medical claims. What we can say: the Envirocare Labs report (NABL accredited, certificate TC-8284, 01/ETHAP2500044, issued 5 April 2025) shows all 28 tested residues within Codex maximum residue limits, with 27 of 28 below the limit of quantification. The fruit is independently tested. That is a different concern from GI, but it matters for anyone managing a health condition.

Why Natural Ripening Matters for Blood Sugar

Calcium carbide ripening degrades cell wall structure and collapses fibre. A carbide-ripened mango releases its sugars faster in the gut. The published GI of 51 is for naturally ripened Alphonso. We cannot prove that a carbide-treated mango has a higher GI — but structurally, it is a different product.

Our process: natural hay-bed (Aadi) ripening in temperature-controlled rooms at the Mumbai packhouse, 24–48 hours, monitored. No ethylene chambers. No calcium carbide. No artificial ripening agents of any kind. This is the same method Konkan growers have used for generations — the hay regulates humidity and the natural ethylene the fruit produces is enough. We run weekly carbide and pesticide-residue testing through the season with Envirocare Labs.

Fruit dispatched at 70–80% ripeness is firm enough to handle transit without bruising. It finishes ripening in your home over about three days, at which point Brix reaches the 18–24° range and the cell structure is intact — meaning the fibre is doing its job.

How to Order

1. Step 1 — Select your mango: Visit the mango collection, choose Ratnagiri or Devgad Alphonso, and pick your grade (Small 150–180 g, Medium 180–225 g, Extra Large 250–275 g, or Jumbo 275–300 g).
2. Step 2 — Add to cart: Choose your box size — half dozen, 1 dozen or 2 dozen — and complete checkout. Corporate or HoReCa orders from 5 dozen upward can be placed through the same site.
3. Step 3 — We dispatch: Your order ships via BlueDart, Delhivery, Ekart or XpressBees depending on your pin code, reaching most Indian cities within 1–3 days. If your fruit arrives damaged, photograph it within 24 hours of delivery and we arrange 100% replacement.

Frequently Asked Questions

Authority

Powle Home Foods (operating entity for AlphonsoMango.in) was registered in July 2019. Founder Prashant Powle, interviewed by The Economic Times in June 2026 as a GI-certified Alphonso grower and trader, sources from 55 named villages across Ratnagiri and Sindhudurg districts. GI Authorised User: AU/5974/GI/139/260 (GI No. 139, Registry Certificate 4163, issued 16 October 2019). FSSAI: 10020022011783. APEDA: 225579. All fruit is naturally ripened on hay beds — no carbide, no ethylene chambers. 47,000+ customers served since 2020. Repeat-customer rate: 46%. Average of 2.8 boxes per customer per season.

Source: Powle Home Foods (AlphonsoMango.in), Envirocare Labs Pvt. Ltd. NABL-accredited pesticide residue report TC-8284, 01/ETHAP2500044, issued 5 April 2025 — all 28 residues within Codex maximum residue limits.

People Also Ask

Which fruit is lowest in glycemic index?

Cherries sit at GI 20, making them the lowest among commonly eaten fruits. Plums, peaches, and strawberries follow, all below 40. Mango scores 51, placing it firmly in the low-GI category. For a fruit with 18–24° Brix sweetness, that score reflects how fibre and organic acids slow glucose absorption considerably.

Does mango really spike blood sugar?

At a GI of 51, a ripe mango raises blood glucose slowly — well below the 70-plus threshold that causes sharp spikes. Fibre, organic acids, and the fruit's cell-wall structure all slow digestion. Portion size matters more than the fruit itself: one medium Alphonso of 150–180 g edible pulp keeps glycemic load controlled for most people.

What is healthier, banana or mango?

Mango has the lower GI: 51 versus roughly 51–62 for a ripe banana depending on ripeness. Mango also delivers more vitamin C — about 30–36 mg per 100 g, meeting 40–45% of the ICMR-NIN 2020 adult male RDA. Bananas offer more potassium and resistant starch when underripe. Neither is universally superior; the better choice depends on what your diet needs.

For a deeper read on sourcing and GI tags, see our guide to Alphonso mango GI tag certification and our guide to Devgad vs Ratnagiri Alphonso.

Season is February to June. Order your box of GI-tagged Alphonso mangoes before the harvest ends.