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Uncovering the Nutrition of Dried Mango: Benefits, Downsides, and More

By Michael Gonzales
August 31, 2023
Uncovering the Nutrition of Dried Mango Benefits, Downsides, and More

Are dried mango good for you? The Nutrition of Dried Mango is a delicious, convenient, and nutritious snack that has been gaining popularity in recent years. But what exactly makes it so special, and how does it compare to fresh mango? Join us on a tropical journey as we uncover the nutrition of dried mango, exploring its benefits, potential downsides, and more.

Short Summary

  • Dried mango is a nutrient-rich snack with antioxidant power, energy-boosting properties and improved skin health.
  • Unsweetened dried mango is the healthier option that still offers delicious taste.
  • Practicing portion control when consuming dried mango allows you to reap its benefits while avoiding overeating.
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The Nutrition of Dried Mango: Facts

The Nutrition of Dried Mango Facts

When it comes to satisfying both your sweet tooth and your hunger for a healthy snack, dried mango fruit is a standout choice among dried fruits. Compared to its fresh counterpart, dried mango boasts a concentrated source of calories, carbohydrates, fiber, vitamins, and minerals, providing a delicious and convenient option for mango lovers on the go. As a popular type of dried fruit, it offers a unique and tasty alternative to traditional snacking options.

Let’s dive deeper into the nutritional values of this scrumptious fruit.

Calories and Carbohydrates

Dried mango is a flavorful source of energy, packing more calories and carbohydrates than its fresh counterpart. With 128 delicious calories per 42-gram serving, it provides a natural energy boost that can help fuel your day. But what about the sugar content? It’s true that dried mangoes contain more sweetness than fresh mangoes. However, it’s important to remember that this comes from natural sugars, which can be a healthier alternative to artificial sweeteners.

The higher carbohydrate content in dried mango can also have a positive impact on blood glucose levels, providing a steady source of energy that won’t cause a rapid spike and crash like refined sugars do. So, whether you’re an athlete in need of a quick energy boost or simply looking for a tasty and nutritious snack, dried mango has got you covered.

Fiber Content

Another key component of dried mango’s nutritional profile is its fiber content. With 2 grams of fiber per serving, dried mango can help promote digestion, cholesterol management, and blood sugar regulation. Mangoes contain dietary fiber and pectin. This combination effectively reduces bad cholesterol and increases good cholesterol. Both of these factors contribute to a healthier heart.

Moreover, the fiber in dried mango can help you feel fuller for longer, potentially assisting with weight loss and appetite control. So, not only are you indulgent in a delicious snack, but you’re also supporting a healthy digestive system and heart by simply eating dried mango.

Vitamins and Minerals

Dried mango is a treasure trove of vitamins and minerals. It’s an excellent source of vitamins A, C, and E, B-complex vitamins, iron, and potassium, all of which play essential roles in supporting various bodily functions. For instance, the iron in dried mango is crucial for providing oxygen to your cells, while the potassium helps promote healthy blood pressure and blood sugar levels.

Moreover, dried mango is particularly rich in vitamin A, which supports healthy vision, immune system function, and skin health. Vitamin C, on the other hand, is a powerful antioxidant that helps protect your cells from damage and supports a strong immune system.

With all these essential nutrients packed into each bite, it’s no wonder dried mango slices are such a popular choice for a healthy snack.

Health Benefits of Eating Dried Mango

Health Benefits of Eating Dried Mango

Now that we’ve explored the nutritional content of dried mango, let’s delve into some of the incredible health benefits it offers. From its antioxidant power to its energy-boosting properties and even its ability to enhance skin health, there’s a lot to love about this delicious fruit.

Antioxidant Powerhouse

One of the standout dried mango benefits is its impressive antioxidant content. These powerful compounds help the body fight against free radicals and their damaging effects, reducing inflammation and promoting overall health. In particular, vitamins C and E in dried mango are potent antioxidants that can assist in safeguarding your cells from harm and promoting a robust immune system.
So, not only are you enjoying a tasty, convenient snack when you munch on dried mango, but you’re also providing your body with the tools it needs to combat oxidative stress and maintain good health. It’s a win-win situation!

Energy Booster

As we’ve mentioned earlier, dried mango is a fantastic natural energy booster, making it an ideal snack for athletes and those seeking alternative energy sources. With 128-134 calories per serving (depending on the brand and serving size), dried mango provides a sustained energy boost without the unpleasant crash that comes from artificial sweeteners.

The natural sugars in dried mango also contribute to its energy-boosting properties, giving you a steady and reliable source of fuel throughout the day. So, whether you’re hitting the gym or simply need a pick-me-up during a busy day, dried mango can be your go-to snack for a burst of natural, lasting energy.

Skin Health Enhancer

If you’re looking for a snack that not only tastes great but also helps you look your best, look no further than dried mango. Thanks to its vitamin A content, dried mango can help improve skin health by reducing wrinkles, age spots, and promoting a healthy complexion. This mango fruit in its dried form is truly a powerhouse for your skin.

Additionally, the antioxidant properties of dried mango can help protect your skin from the damaging effects of free radicals, which can lead to premature aging and other skin issues. So, go ahead and indulge in some dried mango – your skin will thank you for it!

The Drying Process and Its Effects on Mango Nutrition

The Drying Process and Its Effects on Mango Nutrition

The drying process plays a crucial role in the nutritional content of mangoes, with differences between commercial and home drying methods affecting the fruit’s health benefits.

Let’s take a closer look at how these methods impact the nutritional content of dried mango.

Commercial Drying vs. Home Drying

Commercial drying is an efficient process used to dry mangoes on a large scale, involving dipping mango slices in sulphites to preserve their color and prolong shelf life, and sometimes coating them in sugar for added flavor. While this method offers a longer shelf life and a more consistent product, it may result in the loss of some nutrients and the use of additives such as sulphites and sugar.

On the other hand, home drying allows for greater control over the ingredients used and better nutrient retention. By using a dehydrator or oven, you can dry mangoes at home, ensuring their freshness and quality while avoiding the use of additives.

Ultimately, both commercial drying and home drying have their advantages, with the latter offering better nutrient preservation.

Nutrient Retention

The drying process can have a positive effect on the nutritional content of mangoes, making dried mango an incredibly nutrient-dense snack. Studies have found excellent retention of vitamin C in dried mango, with some treatments resulting in more than 100% retention.

Additionally, dried mango is an excellent source of dietary fiber, vitamins, and minerals, ensuring that you are consuming a snack that is not only delicious but also packed with essential nutrients to support your overall health.

Potential Downsides of Dried Mango

Potential Downsides of Dried Mango

Despite the numerous health benefits of dried mango, there are also potential downsides to consider, such as high sugar content, allergies, and portion control.

Let’s explore these downsides in more detail to ensure you can make informed decisions about consuming dried mango.

Sugar Content

As we’ve mentioned before, dried mango has a higher sugar content than fresh mango, with 20-27 grams of sugar per serving depending on the brand and processing method. While this sweetness can make dried mango a delicious treat, it’s important to consume it in moderation to avoid excessive sugar intake.

The good news is that the sugars found in dried mango are natural and healthier than the processed sugar additives found in many junk foods. By practicing portion control and opting for unsweetened varieties, you can still enjoy the delightful taste of dried mango while maintaining a balanced diet.

Allergies and Sensitivities

Some individuals may experience allergies or sensitivities to dried mango, so it’s essential to be cautious if you have a history of fruit allergies. Signs of mango allergies can include a rash or a more serious reaction known as anaphylaxis, which can be managed with proper care.

Additionally, some people may experience oral allergy syndrome, a pleasant itching or burning sensation in the mouth after consuming dried mango. If you suspect you may have an allergy or sensitivity to dried mango, consult with a healthcare professional to determine the best course of action.

Portion Control

Due to its concentrated nature, it’s crucial to practice portion control when consuming dried mango to avoid overeating and maintain a balanced diet. The New England Journal of Medicine suggests that the standard portion of dried mango is 40g per day, though the recommended portion size may differ depending on the brand and product.

To ensure you’re consuming the right amount of dried mango, read the nutrition label to determine the serving size and calorie content, measure out the portion size before eating, and avoid eating directly from the package.

By practicing portion control, you can enjoy the delicious taste of dried mango while reaping its health benefits.

Tips for Choosing and Storing Dried Mango

Tips for Choosing and Storing Dried Mango

When choosing and storing dried mango, it’s essential to opt for unsweetened varieties and follow proper storage guidelines to maintain freshness and quality, just as you would with fresh fruit.

Here are some tips to help you make the best choices and prolong the life of your dried mango.

Unsweetened vs. Sweetened

Unsweetened dried mango is naturally sweet and contains only natural sugars, making it a healthier option than sweetened dried mango, which contains more sugar and calories for a sweeter treat. By choosing unsweetened dried mango, you can enjoy the delicious taste without the added sugars and still benefit from the essential vitamins and minerals it provides.
When shopping for dried mango, look for labels that indicate “unsweetened” or “no added sugar” to ensure you’re making the healthiest choice. Remember, moderation is key when it comes to enjoying this delightful snack.

Storage Guidelines

Proper storage is crucial to ensure the longevity and quality of your dried mango. To maintain its freshness and quality, dried mango should be stored in a cool, dry place in an airtight container. By doing so, you can prolong the shelf life of dried mango, with it lasting for an impressive 6-12 months at room temperature and up to 1-2 years in the refrigerator.

So, whether you’re stocking up on dried mango for yourself or planning to share it with friends and family, following the proper storage guidelines will help you enjoy this delicious snack for as long as possible.


In conclusion, dried mango is a delicious, convenient, and nutritious snack packed with essential vitamins, minerals, and antioxidants. While there are potential downsides, such as high sugar content and allergies, practicing portion control and opting for unsweetened varieties can help you enjoy its many benefits. By following the tips for choosing and storing dried mango, you can ensure it stays fresh and tasty for your enjoyment. So, go ahead and indulge in this tropical treat – your taste buds and your health will thank you!

Frequently Asked Questions

Are dried mangoes good for you?

Dried mango is rich in antioxidants and may help reduce the risk of certain diseases. It can also be beneficial for weight management, making it an excellent choice for a healthy snack.

How much dried mango can I eat a day?

It’s safe to enjoy 40g of dried mango per day - that’s roughly the size of a deck of cards. Nuturally and the New England Journal of Medicine have reported this over the past 30 years.

Why does dried mango have more sugar?

Dried mango is naturally higher in sugar and carbohydrates than fresh mango because the water has been removed, making the sugars and carbs more concentrated.

How does dried mango compare to fresh mango in terms of nutrition?

Dried mango is a nutritious choice, providing more nutrients than fresh mango, with higher levels of calories, carbohydrates, fiber, vitamins, and minerals.

What are some health benefits of consuming dried mango?

Dried mango is a nutritious snack offering antioxidant protection, increased energy and improved skin health, making it an ideal choice for a healthy lifestyle.

It is packed with vitamins and minerals, including vitamin A, vitamin C, potassium, magnesium, and iron. It is also a good source of dietary fiber, which helps to keep you feeling full and satisfied. Additionally, dried.


  • Michael Gonzales

    Michael Gonzales is a seasoned Health & Fitness Consultant, dedicated to helping individuals achieve their wellness goals. With extensive expertise in customizing fitness plans based on individual needs, he guides clients towards optimal health. Michael's passion for empowering others has made him a trusted resource in the industry. His comprehensive approach encompasses physical fitness and overall well-being, enabling remarkable transformations. For exceptional guidance and lasting results, rely on the expertise of Michael Gonzales, your partner in embracing a healthier lifestyle.

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