Key takeaways
- Dried mango offers vitamins A and C, folate, and fiber, but drying them may reduce certain heat-sensitive nutrients in the fruit.
- While generally a healthy snack, dried mango is high in natural sugars and calories, so it’s best consumed in moderation to avoid potential blood sugar spikes or weight gain.
- When purchasing dried mango, opt for unsweetened varieties without sulfites to minimize added sugar and potential allergic reactions.
Mango is one of the most popular tropical fruits, together with bananas, coconuts, pineapples, and plantains, thanks to its sweet taste and health benefits.
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.
Dried mango is a dehydrated version of its fresh counterpart. The reduced water activity makes it shelf stable and reduces spoilage.
Let’s review the nutrition, benefits, potential downsides, and what to look for when buying dried mango.
Like most dried fruits, dry mango is highly nutritious.
A 1/4 cup (40 grams or about 9 pieces) serving of dry mango
- 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
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. The sweetened version will have more sugar. Check labels to compare nutrition information across brands and varieties.
Mangoes may have benefits for reducing your risk of diabetes, cancer, and inflammation, mostly due to their high antioxidant content — namely polyphenols and carotenoids.
However, research shows that the drying process affects mango’s nutritional quality, particularly heat sensitive nutrients like beta carotene — its main type of carotenoid. In fact, it may be reduced by 60% or more, compared with fresh fruit.
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.
Dried mango also provides dietary fiber, which may help improve gut health.
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.
While mango allergy is very rare, some people may be allergic to a compound called profilin, which may lead to allergic reactions ranging from mild to severe.
Profilin in mangoes has a similar structure to birch tree profilin, and it’s the compound behind the cross-reactivity between mango and pear, peach, and apple.
Also, people who have had previous contact with poison ivy or poison oak may present a delayed reaction to mangoes due to the high concentration of urushiol in both plants.
However, this is
In addition, some people, especially those with asthma, may react to dried mango if sulfites are added as a preservative to maintain its color and prevent spoilage. Some commonly used sulfites include potassium metabisulphite or sulfur dioxide.
Lastly, remember to be mindful of portion sizes, as dried mangoes are a concentrated source of natural sugars. To reduce added sugar intake, choose unsweetened dried mango.
Do dried mangoes spike blood sugar?
Yes, it’s possible to experience a sudden increase in your blood glucose, or blood sugar, levels if you consume too much of the dried fruit. Because the dried fruit contain very little water content, its natural sugars and calorie content is concentrated into a smaller portion.
If you have diabetes, portion control is important. Also, consider paring dried mangoes with fat or fiber (for example, nuts or seeds), which can slow down your body’s absorption of sugar. It’s also best to avoid varieties with added sugars or syrups altogether.
Dried mango is a healthy and convenient snack as long as you’re mindful of the serving size or consume it in moderation.
It’s a good source of vitamins and plant bioactive compounds like antioxidants, which may protect against inflammatory diseases and even cancer.
Snacking on dried mango may be a more nutritious alternative to conventional salty or sugary snacks while helping satisfy cravings for sweets.
Dried mango is usually processed in the form of slices and may have a crunchy or chewy texture, depending on the slice’s thickness. Enjoy dried mango as a snack on its own or added to baked goods, yogurt, cereal, trail mix, or mixed with nuts.
Next steps
If you want to give dried mango a try, follow these buying tips to find the most nutritious choice:
- Read the ingredients list, and avoid those with added sugars or concentrated juices.
- Avoid candied dry mango or those with a sugary coating.
- Choose packages where mango is the only ingredient, or try to stick to those with all-natural ingredients.
Dried mango is often available in the supermarket’s produce, dried fruit, snack, or baking aisles. Alternatively, you can purchase it online.
Dried mango packs a punch of vitamins and antioxidants.
However, like most dried fruits, it can be high in calories and naturally occurring sugars, so moderation is key.
For the same reason, avoid brands with added sugars such as sugar coatings or juice infusions.
Just one thing
Try this today: Try unsweetened dried mango as a topping on yogurt or oatmeal or make your own trail mix with dried mango, nuts, and cereal.