Is Pakistani mango high in sugar?

Yes, about 15g per 100g, roughly the same as a banana. The fibre and water content moderate the glycaemic response.

Which variety is healthiest?

Langra has the best fibre-to-sugar ratio. Sindhri is highest in vitamin C. There is no single 'best', they're all nutrient-dense.

Can I eat mango daily?

Yes. A 200g serving provides meaningful vitamin C, A and potassium with around 144 kcal.

What's actually in a Pakistani mango, the full nutrition breakdown

Per 100g of ripe Chaunsa

Energy 72 kcal, total carbohydrate 17.5g (of which sugars 15.2g), fibre 1.8g, fat 0.4g, protein 0.7g. The sugar is roughly 60% fructose, 25% glucose and 15% sucrose.

These numbers are higher in sugar than Indian Alphonso (12.8g/100g) but the fibre content is also higher, which slightly blunts the glycaemic response.

Vitamins and minerals

Pakistani mangoes are an exceptional source of vitamin C, a single 200g serving of Chaunsa provides 73% of the UK adult RDI. They also carry vitamin A (28% RDI per 200g), vitamin E (9% RDI), folate (12% RDI) and potassium (8% RDI).

Lesser-known: Pakistani mangoes are unusually high in copper and a notable source of vitamin K1, both rare in tropical fruit.

How varieties differ

Sindhri carries the highest vitamin C content of the five major varieties (44mg/100g vs Chaunsa's 36mg). Anwar Ratol carries the most carotenoids per gram. Langra carries the most fibre relative to sugar, making it the best 'breakfast' mango.

Honey Chaunsa, the late-season cultivar, has the highest sugar density (17.1g/100g) and the lowest fibre, eat it as dessert, not as a snack.

Glycaemic index in context

Pakistani mango GI sits between 51 and 56 depending on variety and ripeness, squarely in the 'low to medium' band, similar to a banana. The fibre-to-sugar ratio means blood-glucose impact is gentler than the raw sugar number suggests.

Eaten with protein (yoghurt, cottage cheese, nuts), the GI drops further. This is the basis for the classic Punjabi pairing of mango with milk.

What it doesn't have

Pakistani mango is naturally fat-free, cholesterol-free and contains no allergens for the vast majority of people. Mango skin contains a compound (urushiol) related to poison ivy that can cause contact dermatitis in 1-2% of people, peeling the fruit eliminates risk.

It is not a meaningful source of protein, iron or calcium, pair it with appropriate foods if those are nutritional priorities.

Frequently asked

Is Pakistani mango high in sugar?: Yes, about 15g per 100g, roughly the same as a banana. The fibre and water content moderate the glycaemic response.
Which variety is healthiest?: Langra has the best fibre-to-sugar ratio. Sindhri is highest in vitamin C. There is no single 'best', they're all nutrient-dense.
Can I eat mango daily?: Yes. A 200g serving provides meaningful vitamin C, A and potassium with around 144 kcal.