Mango
Rating: depends on portion · Trigger subgroup: Excess fructose
At a 14 g portion: green light
Lights per subgroup
- Fructans 0 g · green light
- GOS 0 g · green light
- Excess fructose 0.37 g · green light
- Lactose 0 g · green light
- Sorbitol 0 g · green light
- Mannitol 0 g · green light
fructans and GOS are evaluated together (oligosaccharide sum) · sorbitol and mannitol are evaluated individually and combined — the worse result wins
Green boundaries come from the scientific sources; the amber (1–2× the cutoff) and red (>2×) bands are an app estimate.
Fructose absorption depends on glucose across the whole meal — per-ingredient derivation is a deliberate simplification.
Sources and confidence
- Method:
- subgroup grams from peer-reviewed literature
- Rating confidence:
- high
- Assessed:
- 2026-08-23
- Portion thresholds:
- varney-2017.v1
Sources
- USDA FDC 169910 — mango: fructose 4.68 − glucose 2.01 = excess 2.67; kept over Muir 2009's lower 0.49 — worse light wins
- doi:10.1021/jf802700e Table 2 mango row: sorbitol nd, mannitol nd, GOS nd, FOS nd (read via Semantic Scholar table reproduction)
- doi:10.1111/jgh.13687 — published fructose re-challenge food
- safe portion now derives from the sole-fructose 0.40 cutoff — all five other subgroups MEASURED ≈0 (nd), not estimated
Hollow circle = no data (unknown). Hatched = medium/low confidence. Solid = high confidence.
Test your tolerance in the protocol
Fodo walks you through a Excess fructose tolerance test — and the rest of the 3-phase FODMAP protocol.