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
- Calories:Â 128
- Carbs:Â 31 grams
- Fiber:Â 1 gram
- Sugar:Â 27 grams
- Protein:Â 1 gram
- Vitamin C:Â 19% of the Daily Value (DV)
- Folate:Â 7% of the DV
- Vitamin A:Â 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
Furthermore, its vitamin A and folate (vitamin B9) content supports eye health and DNA synthesis
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
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.
Potential benefits
Mangoes may have benefits for reducing your risk of diabetes, cancer, and inflammation, mostly due to their high antioxidant content — namely polyphenols and carotenoids (1Trusted Source, 2Trusted Source).
However, research shows that the drying process affects mango’s nutritional quality, particularly heat sensitive nutrients such as beta carotene — its main type of carotenoid. In fact, it may be reduced by up to 53%, compared with fresh fruit (1Trusted Source, 9Trusted Source).
Yet, this doesn’t mean that dried mango is no longer a good source of antioxidants, as it still provides beta carotene, beta cryptoxanthin, luteoxanthin, and violaxanthin (1Trusted Source).
Dried mango also provides dietary fiber, which may help improve gut health (10Trusted Source, 11Trusted Source).
Lastly, having some dried mango may lead to higher diet quality, as evidence has linked dried fruit consumption with improved nutrient intake and lower body weight and fat measurements (12Trusted Source).
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