Mango is one of the most popular tropical fruits, together with bananas, coconuts, pineapples, and plantains, thanks to its sweet taste and health benefits (1Trusted Source, 2Trusted Source).
However, it’s a seasonal and highly perishable fruit. So, dehydrating is a way to prolong the fruit’s shelf life and add mango to other food products (1Trusted Source, 3Trusted Source).
Dried mango is a dehydrated version of its fresh counterpart. The reduced water activity makes it shelf stable and reduces spoilage.
This article reviews the nutrition, benefits, potential downsides, and what to look for when buying dried mango.
Dried mango nutrition
Like most dried fruits, dry mango is highly nutritious.
A 1/4 cup (40 grams or about 9 pieces) serving of dry mango delivers (4Trusted Source):
- Calories: 128
- Carbs: 31 grams
- Fiber: 1 gram
- Sugar: 27 grams
- Protein: 1 gram
- Vitamin C: 19% of the Daily Value (DV)
- Folate: 7% of the DV
- Vitamin A: 3% of the DV
Dried mango provides vitamin C, which promotes healthy skin and a strong immune system by acting as a powerful antioxidant — a compound that fights free radicals to protect you from cell damage and chronic diseases (5Trusted Source).
Furthermore, its vitamin A and folate (vitamin B9) content supports eye health and DNA synthesis (6Trusted Source, 7Trusted Source).
Nevertheless, aside from providing high amounts of vitamins, dried mango is also high in calories and naturally occurring sugars, which may lead to high blood sugar levels and unwanted weight gain if consumed in large amounts. So, moderation is key (8Trusted Source).
Dried mango can be purchased sweetened or unsweetened. Note that the sweetened version will have more sugar. Check labels to compare nutrition information across brands and varieties.
Dried mango is a source of nutrients, including vitamin C, vitamin A, and folate. It does deliver a fair number of calories and carbs in the form of naturally occurring sugars and, if sweetened, added sugars. So, moderation is key.© https://www.healthline.com/nutrition/dried-mango#benefits