How the diets react
Diet Ratings
1 cup (~165g) contains ~25g net carbs and ~23g sugar. Extremely high carb and sugar content; incompatible with ketosis. Zero tolerance.
Whole plant food, naturally vegan, nutrient-rich with vitamins A and C. No animal products or derivatives.
Unprocessed tropical fruit with paleo approval. Nutrient-dense, contains vitamins A and C, fiber, and natural sugars. Higher sugar content than berries but still acceptable in moderation.
Mangoes are nutritious fruits with good fiber and micronutrients, but are higher in natural sugars compared to Mediterranean staple fruits. While acceptable, they are not traditional to Mediterranean regions and should be consumed in moderation.
Some Mediterranean diet practitioners accept mangoes as part of diverse fruit consumption, particularly in modern adaptations that include global fruits. Tropical fruits are increasingly available in Mediterranean markets.
Plant-derived tropical fruit with high sugar and carbohydrate content. Excluded from carnivore diet as a plant food.
Whole fruit with no added ingredients. Explicitly compliant as a natural fruit allowed on Whole30.
Monash University rates mango as high-FODMAP due to excess fructose content. Even small portions (1/2 cup or 100g) exceed FODMAP thresholds and should be avoided during elimination phase.
DASH-approved fruit. Good source of vitamin C, potassium, fiber, and antioxidants. Low sodium. Natural sugars are acceptable in whole fruit form.
High glycemic load with significant natural sugar content and relatively low fiber. Exceeds Zone carb targets rapidly. Dr. Sears explicitly categorizes as high-glycemic fruit to minimize.
Contains mangiferin and other polyphenols with demonstrated anti-inflammatory effects. Good source of vitamin C and fiber. Tropical fruit with solid antioxidant profile.
Higher natural sugar content (12g per 100g) relative to fiber (1.6g per 100g), higher glycemic index, and higher calorie density (60 cal per 100g). Acceptable in small portions but less ideal than berries for GLP-1 patients.
Controversy Index
Score range: 1–10/10. Higher controversy = more disagreement between diets.