Mango
Sweet and high in sugar, but still moderate GI with its fiber intact.
FatTonic Facts
Mango · per serving 1 cup (165g)
Good · supports fat-burning
| Factor | Amount | Points |
|---|---|---|
| Start | 100.0 | |
| Glycemic load | 11 | −24.2 |
| Sugar (g) | 23 | −18.4 |
| Processing | whole | 0.0 |
| Fiber (g) | 3 | +4.8 |
| Protein (g) | 1 | +0.7 |
| Glycemic index | 51 | |
| Carbs (g) | 25 | |
| Fat (g) | 1 |
Score model v1
Nutrients: USDA FoodData Central, record 169910 (Mangos, raw), public domain, checked 2 Oct 2026.
Glycemic index: per-food source not yet recorded.
Per 100 g (USDA record; serving 165 g): carbs 15, sugar 13.7, fiber 1.6, protein 0.8, fat 0.4 g.
What this means for fat-burning
Why this score: glycemic load 11 set it, −24.2 points. Source: USDA FoodData Central, FDC 169910.
Its high sugar content is the main reason to keep portions in check.
See how your whole day scores — free Metabolic Score →This food and 199 more, scored on your phone.
Among the 200 rated foods
Mango scores 63, rated Good. It scores higher than 38% of the 200 rated foods.
Rated foods per band: Avoid 0–19: 11; Poor 20–39: 23; Moderate 40–59: 34; Good 60–79: 45; Excellent 80–100: 87.
Frequently asked questions
Does mango spike insulin?
Glycemic load 11 for 1 cup (165g); FatTonic Score 63/100 — it supports fat-burning.
Is mango good for fat loss?
Good (63/100): mango supports fat-burning.