November 19, 2020

Mango Glycemic Index: GI, Sugar and Portions

By Prashant Powle • 6 minute read

The glycemic index of mango is often quoted at about 51, which is in the low band on the standard scale. Glycemic load for a 100 g portion is roughly 8. Portion, ripeness and what you eat with mango still change your blood sugar response.

You can compare boxes and sizes in our seasonal mango range.

What the glycemic index is

The glycemic index (GI) ranks carbohydrate foods by how quickly they raise blood glucose compared with pure glucose, which is set at 100. The idea was developed in 1981 by Dr David Jenkins and colleagues at the University of Toronto. Here GI means glycemic index. It has nothing to do with the geographical indication, or GI tag, that protects the name of Ratnagiri and Devgad Alphonso.

Standard glycemic index bands
Band	GI range
Low	55 or less
Medium	56 to 69
High	70 or more

A food's GI is measured by giving volunteers a portion that contains a fixed amount of carbohydrate and tracking blood glucose over the next two hours. It says how fast carbohydrate is absorbed, not how much carbohydrate a food contains. That second part is what glycemic load adds.

The glycemic index of mango

Mango is often listed with a GI of about 51, which sits in the low band on the scale above. You will also see mango described as moderate in some articles, and the figure does vary with variety, ripeness and how the test was run. We therefore treat 51 as a typical value, not an exact one.

Glycemic index of mango chart showing a typical GI of about 51

We could not find a separately published GI value for Alphonso or for Kesar that we are willing to cite. So when this page says mango, it means mango in general. Searches such as "alphonso mango glycemic index" and "kesar mango glycemic index" are best answered the same way: close to the general value, with ripeness and portion deciding what happens on your plate.

Glycemic load of mango

Glycemic load (GL) combines GI with the amount of carbohydrate in a serving. The formula is GI multiplied by grams of carbohydrate in the portion, divided by 100. Raw mango has about 15 g of carbohydrate per 100 g, so for a 100 g portion:

GL = 51 x 15 / 100 = about 7.7

A GL of 10 or less is generally called low, 11 to 19 medium, and 20 or more high. A 100 g portion of mango therefore falls in the low band. Double the portion and the load doubles with it, which is why portion size matters more than the headline GI. A whole 300 g Alphonso with the stone and skin still weighs less as pulp, so measure what you actually eat.

What changes the glycemic response to mango

Ripeness. As a mango ripens, starch turns to sugar and the flesh softens. A very ripe, sweet fruit tastes sweeter than a firm one, so go gently with the portion.
Fibre. Whole fruit keeps its fibre, which slows how quickly sugar enters the blood. Juice and thin smoothies lose or break down that fibre.
Form. Dried mango, aam papad and sweetened aamras pack more sugar per spoonful than fresh pulp.
Portion. A small cup of cubes and a whole large fruit are very different loads.
What else is on the plate. Protein, fat and fibre eaten at the same time usually flatten the rise.
You. People respond differently to the same food, which is why a doctor or dietitian may suggest checking your own readings.

Mango nutrition per 100 g

Raw mango provides about 36 mg of vitamin C per 100 g, roughly 40% of the Daily Value, plus about 43 micrograms of folate and about 168 mg of potassium. It also has carbohydrate of about 15 g and dietary fibre of about 1.6 g per 100 g, with energy around 60 kcal. Alphonso pulp is described as rich, creamy and non-fibrous, and its exact values differ somewhat from the general figures.

Mango glycemic index and nutrition facts per 100g serving

For more, see our pages on nutrition facts about mangoes and Alphonso nutritional value.

Mango and diabetes

Many people with diabetes can include small portions of mango, but this depends on your treatment, your readings and your doctor's advice. Nothing here replaces that advice. The general principles are simple:

Keep the portion small. Around 100 g of pulp, measured, is a common starting point.
Eat it with protein or fat. Curd, nuts or seeds make a steadier snack than fruit alone.
Avoid juice and added sugar. Whole fruit is the better format.
Check your own response. If you monitor glucose, note how you respond to mango before making it routine.
Do not stack sweets. Mango plus dessert in the same meal adds up fast.

If you do not have diabetes but simply want steadier energy through the afternoon, the same habits help: a measured portion, whole fruit, and protein on the side. A small mango bowl with curd or nuts at the end of a meal is one simple way to do that.

Ask your doctor or dietitian before changing your diet. Our mango for diabetes guide goes into more detail.

Roasted Pumpkin Seeds — low GI, high protein snack for blood sugar management

Seeds are a common pairing for fruit. Roasted pumpkin seeds add crunch and protein to a mango bowl. They are calorie-dense, so keep to a small spoonful.

Choosing mango

Choose ripe, fragrant fruit that was ripened properly. Selling fruit ripened with calcium carbide is prohibited in India under Regulation 2.3.5 of the Food Safety and Standards (Prohibition and Restrictions on Sales) Regulations, 2011. We do not use carbide. Our Alphonso mangoes are ripened naturally on hay beds.

Alphonso from the Ratnagiri and Devgad belt is GI-tagged in India (GI No. 139), and we hold GI Authorised User certificate AU/5974/GI/139/260 (GI No. 139). Alphonso starts from Rs 1,849 per dozen, and the 2027 season opens on 1 February 2027. We also sell order Kesar mango from Rs 999 per box. We dispatch by Blue Dart, and about 65% of Indian PIN codes get next-day delivery. Check your PIN code at checkout.