Glycemic Index of Mango
Glycemic Index (GI):
Mango has a glycemic index (GI) of approximately 51 to 60, depending on its ripeness. This places it in the low to medium GI category, meaning it has a moderate effect on blood sugar levels when consumed in reasonable portions.
Glycemic Load of Mango
The glycemic load (GL) of mango is moderate. A typical serving size of 1/2 cup (about 85 grams) has a GL of around 8 to 10, which suggests that it is a suitable option for most individuals when eaten in moderation.
Nutritional Profile of Mango (Per 100 Grams, Fresh)
| Nutrient | Amount |
|---|---|
| Calories | 60 kcal |
| Protein | 0.8 g |
| Total Fat | 0.4 g |
| Saturated Fat | 0.1 g |
| Carbohydrates | 15 g |
| Fiber | 1.6 g |
| Sugar | 13.7 g |
| Vitamin A | 54 µg (6% DV) |
| Vitamin C | 36.4 mg (40% DV) |
| Potassium | 168 mg |
| Magnesium | 10 mg |
Conclusion
Mango is a tropical fruit with a low to medium glycemic index, making it a healthy choice when consumed in moderation. It is rich in vitamins, antioxidants, and natural sugars, providing a sweet yet nutritious option for your diet. Those managing blood sugar should enjoy mango in controlled portions to avoid significant glucose spikes.
