7 Surprising Benefits of Dried Mango

by John Staughton (BASc, BFA) last updated - Medically reviewed by Vanessa Voltolina (MS, RD)

Eating dried mango is a sweet and easy way to increase your overall nutrient intake. It’s also a convenient snack to have on hand whenever you get hungry.

What is Dried Mango?

As the name implies, dried mango is a dried form of the mango fruit, which comes from the mango tree bearing the scientific name Mangifera indica. These fruits are dried naturally or dehydrated and are then exported around the world, maintaining a much longer shelf life once all of the water has been removed. Dried mango is one of the most popular types of dried fruit, but should also be eaten in moderation. Remember, dried fruit tends to be high in calories as opposed to its fresh-fruit counterpart. [1]

Nutrition Facts

Mango, dried, sweetened
Serving Size :
Water [g]16.6
Energy 319
Energy [kJ]1336
Protein [g]2.45
Total lipid (fat) [g]1.18
Ash [g]1.19
Carbohydrate, by difference [g]78.58
Fiber, total dietary [g]2.4
Sugars, total including NLEA [g]66.27
Iron, Fe [mg]0.23
Magnesium, Mg [mg]20
Phosphorus, P [mg]50
Potassium, K [mg]279
Sodium, Na [mg]162
Zinc, Zn [mg]0.3
Copper, Cu [mg]0.3
Manganese, Mn [mg]10
Selenium, Se [µg]2.1
Vitamin C, total ascorbic acid [mg]42.3
Thiamin [mg]0.06
Riboflavin [mg]0.09
Niacin [mg]2
Vitamin B-6 [mg]0.33
Folate, total [µg]68
Folate, food [µg]68
Folate, DFE [µg]68
Choline, total [mg]23.7
Vitamin A, RAE [µg]67
Carotene, beta [µg]786
Carotene, alpha [µg]11
Cryptoxanthin, beta [µg]29
Vitamin A, IU [IU]1343
Lutein + zeaxanthin [µg]52
Vitamin E (alpha-tocopherol) [mg]4.02
Vitamin K (phylloquinone) [µg]13.2
Fatty acids, total saturated [g]0.29
12:0 [g]0
14:0 [g]0.04
16:0 [g]0.23
18:0 [g]0.01
Fatty acids, total monounsaturated [g]0.44
16:1 [g]0.21
18:1 [g]0.24
Fatty acids, total polyunsaturated [g]0.22
18:2 [g]0.06
18:3 [g]0.16
Sources include : USDA [2]

Dried Mango Nutrition

Dried mango possesses several beneficial nutrients, including vitamin A, which, along with other nutrients, helps to regulate metabolism, as well as calcium and iron. Dried mango has a minimal amount of vitamin C as compared to that found in a fresh mango. During the drying process, water-soluble vitamins like vitamin C are lost. These fruits also contain about 2 grams of fiber in a 1/3-cup serving, as well as roughly 30 grams of sugar. A single serving of these sugar-dense fruits will also deliver about 160 calories, so eat in moderation. [3]

Dried Mango Benefits

Dried mango, being a good source of B-complex vitamins, helps boost energy and reduce stress. The fiber in it improves digestion and overall heart health. Other health benefits offered by these dried fruits include a better skin appearance, increased circulation, and weight loss.

May Improve Skin Care

There are quite a few active ingredients and antioxidants in dried mango that can help to soothe inflammation on the skin, promote regrowth, and minimize the appearance of wrinkles, blemishes, and age spots. Moderate consumption of such a nutrient-rich fruit can also help improve elasticity, which can help you look younger. [4]

A wooden bowl with sliced dried mango pieces and a whole fresh mango on a wooden table

Do you like candied mangos? Photo Credit: Shutterstock

May Aid in Weight Loss

Although removing the water from mangos does make them less filling and more calorically-dense, dried mango is still a rich source of dietary fiber and a concentrated source of carbohydrates. This can help to quickly sate your appetite. Remember that with a high-calorie count, these fruits should always be eaten in moderation.

May Aid in Digestion

The dietary fiber present in these dried fruits can help to stimulate peristaltic motion and alleviate symptoms of constipation and diarrhea, while also balancing the bacterial levels in your gut. [5]

May Improve Bone Density

Assorted minerals and vitamins found in dried mangos can help to boost the bone mineral density and lower your risk of osteoporosis as you age. [6]

May Help Improve Vision

There is a decent amount of beta-carotene found in these fruits, which is a well-known antioxidant that can improve vision by reducing macular degeneration and slowing the onset of cataracts. [7]

May Boost Circulation

Moderate levels of iron mean that dried mango fruit can help soothe symptoms of anemia and boost overall circulation.

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About the Author

John Staughton is a traveling writer, editor, publisher and photographer with English and Integrative Biology degrees from the University of Illinois in Champaign-Urbana (USA). He co-founded the literary journal, Sheriff Nottingham, and now serves as the Content Director for Stain’d Arts, a non-profit based in Denver, Colorado. On a perpetual journey towards the idea of home, he uses words to educate, inspire, uplift and evolve.

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