Have you been craving something sweet for a while? Do you want to indulge yourself in something mango-ey?
But the main question is, are mangoes keto?
Mangoes are a popular tropical fruit enjoyed by people all over the world. Mango is a delightfully sweet treat rich in many vitamins and minerals, whether you add it to a smoothie or eat it by the slice on a hot summer day.
Mangoes are naturally high in sugar, or carbohydrates, despite being extremely nutritious and delicious. Mangoes may make hitting those daily carbohydrate targets difficult because carbohydrate intake must be kept to a minimum while following the ketogenic diet.
Are Mangoes Keto Friendly?
While mango is a superfood, provides an abundance of micronutrients and antioxidants, it may not be the best choice for those following a ketogenic diet.
Many people will need to consume 20-30 grams of net carbohydrate per day to enter ketosis. With only 3/4th cup of mango providing 15 grams of net carbs, hitting that goal may be difficult. For many people, one serving of mango with its high sugar content could consume more than half of their daily carbohydrate allowance.
As a result, mango should be consumed in moderation or avoided entirely when following a ketogenic diet.
Is Canned Mango Keto Friendly?
Canned mango is high in carbs, with a single cup serving containing more than 37 grams of net carbohydrates. On a ketogenic diet, canned mango is restricted.
One cup of canned mango contains the following amount of carbohydrates: (according to USDA FOOD DATA)
- Total Carbohydrates: 40.6 grams
- Fiber: 3 grams
- Net Carbohydrates: 37.6 grams
As you can see, canned mango has more carbohydrates than frozen mango.
Is Dried Mango Keto?
A one-cup serving of dried mango contains over 122 grams of net carbs. As a result, dried mango is not suitable for a ketogenic diet.
Do Frozen Mangoes Have Less Carbohydrates Than Fresh Mangoes?
So here's hoping! Unfortunately, frozen mangoes do not have any lesser carbohydrates than fresh mangoes.
What Are The Substitutes For Mango?
However, just because you are on a keto diet does not mean you have to forego the flavor of mangoes. There are keto alternatives available to help you get your fix.
The following products listed can help you enjoy mango flavor while on a ketogenic diet.
- Drink Enhancers
- Peach Mango by Sweetleaf Stevia
- Orange Mango by Stur Liquid Water Enhancer
- Mango Peach by Mio
- Mango Passion Fruit by Crystal Lite
- Sparkling Water
- Bubly brand.
- AHA brand. They have a caffeine free mango ice tea flavor.
- Sparkling Ice brand. They have an orange mango flavor.
- Bag Leaf Tea
- Loose Leaf Tea
- Ready to drink Peach Mango tea by Steaz
- Mango Extract
Keto Friendly Alternatives
Unfortunately, some fruits have a low carb count and can be consumed as part of a ketogenic diet. Berries are usually the best option.
Here are some keto-friendly alternatives:
Keto Mango Recipes
Despite the fact that mango is not keto-friendly, if you eat very little mango, you may be able to use real mangoes in a recipe.
Check the carb count of each recipe below to see if it fits within your macros.
Keto Mango Bread
Enjoy this delicious Keto Mango Bread recipe with 3 net carbs by Low Carb Simplified.
- Almond flour
- Baking powder
- Ground cinnamon
- Swerve Sweetener, granular
- Mango extract
How to make:
This low-carb mango bread is incredibly easy to make.
Simply follow these few steps when making:
- To begin, butter a loaf pan (or lightly oil with avocado or coconut oil). Then, line the loaf pan with parchment paper. To do so, cut a piece of parchment paper to fit the length of the pan and place it inside. There is no need to line the pan's shorter sides.
- After that, remove the mango's outer skin and begin removing the mango flesh. 1/2 cup mango flesh should be diced and pureed in a food processor until smooth with no chunks. Set aside.
- In a medium-sized mixing bowl, combine the dry ingredients. Combine the almond flour, cinnamon, baking powder, and salt in a mixing bowl. Then, in a large mixing bowl, combine the wet ingredients. Whisk together the eggs, then add the Swerve Sweetener, mango puree, and mango extract. Mix in the dry ingredients gradually until combined (be careful not to over mix).
- Fill the loaf pan halfway with the batter and smooth the top with a spatula. 1/4th unsweetened coconut flakes can be sprinkled on top if desired. Bake the bread for about 40 minutes, or until a toothpick inserted into the centre comes out clean. Allow it to cool for 10 to 15 minutes before slicing and serving!
Keto-Friendly Mango Cream Cheese Fat Bombs
If you enjoy mangoes, you will also enjoy these fat bombs. This tasty recipe is by Keto Recipes Shop. Mango cream cheese fat bombs are ready in less than 5 minutes (not including freezer time).
This easy-to-make homemade keto fat bomb recipe will not disappoint. Try it out at home today.
These mini treats consist of 2.5 net carbs per fat bomb.
- 6-ounce Cream Cheese softened
- 1 tbsp Vanilla
- 2 packets Stevia
- ¼th cup Butter softened
- 75 gram Fresh Mango, diced
- 1 teaspoon Ground Cinnamon
- ¼th cup Walnuts, roughly chopped
- Blend the mango in the food processor
- Add vanilla, cream cheese, butter, cinnamon, and stevia. Mix until smooth.
- Put the equal quantity of chopped walnuts into the silicon praline mold
- Fill the silicon praline mold with the mashed mango mixture
- Put it in the freezer for up to 1 to 2 hours
- Unmold and serve.
Unfortunately, mango and keto are not a perfect match made in heaven, as mangoes are very high in carbs.
If ketosis is your goal, mangoes aren't for you; however, that doesn't mean there aren't plenty of other keto-friendly options available. Also you can look for keto mango substitutes that add flavor of this fruit without the extra carbs.
To find out more about what other foods are keto friendly, click on one of the links below: