FODMAP food guide
Is mango low FODMAP?
FODMAP score
65
Moderate
In small portions — Mango is moderate in FODMAPs. Portion size decides whether it triggers symptoms.
FODMAPs present
Low-FODMAP serving
1/4 cup cubed (40g)
Becomes high FODMAP at
1/3 cup cubed (50g)
High in excess fructose; a quarter-cup is the cut-off before it becomes a trigger.
Seen a different rating somewhere else?+
Usually it's a portion difference, not a disagreement. This page scores mango at a serving of 1/4 cup cubed (40g); at 1/3 cup cubed (50g) it belongs in the high band. A source quoting the larger serve will call it high, and one quoting the smaller will call it low — the same food, measured at two different amounts.
Based on published FODMAP research and reviewed reference data. Informational only — not medical advice. Tolerance is individual; verify with a dietitian during the elimination phase.
How much is OK?
This food's verdict depends on the serving. The bands below show where the load builds, group by group.
Excess Fructose
Fructose sits well above glucose in mango, so the window is unusually tight and shrinks further as the fruit ripens and softens. Published figures differ: one widely quoted dataset treats about 40 g as a small safe portion, while more conservative testing puts only a couple of teaspoons in the clear and calls 40 g a middling amount, with roughly 80 g and up firmly high. Blending or juicing stacks several portions into one glass. Dried mango concentrates the sugars roughly 4-5x by weight, so even a small handful lands past the top of this grid.
Bands reflect published FODMAP research for typical preparations — individual tolerance varies, especially mid-reintroduction.
Go deeper
Related foods — gentlest first
Green scores are the real swaps; matching numbers are just relatives, not alternatives.