How Much Sugar Is in a Mango?
Most adults who get less than 30 minutes of moderate exercise every day should eat 1 1/2 to 2 cups of fruit per day. A 1-cup serving of sliced mango pieces is about half of an average mango, and contains 22.54g sugar, 2.6g fiber, 1.35g protein and 18mg calcium.
Beware: Although dried mango has 2.4g fiber in a 100g serving (that’s about two-thirds the weight of a cup of fresh mango), it also has a lot of sugar – 66.27g to be exact. By comparison, 100g of fresh mango has just 13.66g sugar. When eating dried, sweetened mango, you’ll also miss out on the calcium content of a fresh mango, although you can look forward to an additional 20mg magnesium, 50mg phosphorus, 279mg potassium and 0.3mg zinc.
When comparing the sugar in mangoes to the amount of sugar in other raw fruits, mangoes come in near the upper midrange of the scale. Other fruits that rank similarly in sugar per serving include Fuji apples, passion fruit, bananas, gold kiwis, Japanese persimmons, sweet cherries, pomegranates, and red or green grapes.
The average mango contains 45.9 grams of sugars – almost the entirety of its 50.33 grams of carbohydrates. But that doesn’t necessarily equal a big sugar rush, because that same mango has 5.4g of fiber to help regulate your blood sugar levels. The juicy, delicious mango even has a little protein and calcium too: 2.76g and 37mg, respectively, to be exact.
If you’re monitoring the amount of sugar in your diet, fruit juices are a particular problem. Many people believe they provide all the nutrition of fruit in a more convenient form, but many vitamins and minerals are present in the fruit pulp that you miss out on when drinking juice. Even more important, that pulp contains all the fiber that keeps your blood sugar from spiking when you eat a whole fruit. Dates and tamarinds, and almost any variety of dried fruit, are also extremely high in sugar content – but at least they also contain fiber to soften the blow.
If you’re more active, you can eat more fruit without exceeding the caloric requirements of a balanced diet.
As you might expect, mango nectar (juice) has more sugar and less fiber than the actual fruit; although unsweetened mango nectar ranks relatively low in sweetness against other fruit juices. A 1-cup serving of mango nectar contains 31.25g sugar and just 0.28g protein.
If you’re truly concerned about sugar in your diet, consider including fruits that are quite low in sugar content. These include avocados, unsweetened rhubarb, lemons, limes, rhubarb, cranberries, raspberries, strawberries, blackberries and watermelon.
When compared to other fresh fruit, raw mangos rank in the upper midrange of sugar content. Most sedentary adults can eat up to 2 cups of fruit like mangos without exceeding the ideal daily caloric intake; if you’re more active, you can get away with eating more fruit.