7 Surprising Benefits of Dried Mango

by John Staughton (BASc, BFA) last updated -

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Eating dried mango is a sweet and easy way to increase your overall nutrient intake, and have a convenient snack 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.

Nutrition Facts

Mango, dried, sweetened
Serving Size :
Water [g]16.6
Energy [kcal]319
Protein [g]2.45
Total lipid (fat) [g]1.18
Carbohydrate, by difference [g]78.58
Fiber, total dietary [g]2.4
Sugars, total [g]66.27
Calcium, Ca [mg]0
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
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, DFE [µg]68
Vitamin B-12 [µg]0
Vitamin A, RAE [µg]67
Vitamin A, IU [IU]1343
Vitamin E (alpha-tocopherol) [mg]4.02
Vitamin D (D2 + D3) [µg]0
Vitamin D [IU]0
Vitamin K (phylloquinone) [µg]13.2
Fatty acids, total saturated [g]0.29
Fatty acids, total monounsaturated [g]0.44
Fatty acids, total polyunsaturated [g]0.22
Fatty acids, total trans [g]0
Cholesterol [mg]0
Caffeine [mg]0
Sources include : USDA

Dried Mango Nutrition

Dried mango possesses a number of beneficial nutrients, including vitamin A that regulates metabolism, calcium, and iron, as well as a minimal amount of vitamin C – far less than is 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.

Dried Mango Benefits

Despite the need for small servings, there are some important health benefits offered by these dried fruits, including a better skin appearance, regulated digestion, increased circulation, weight loss, and optimized heart health, among others.

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.

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

Weight Loss

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

Aids 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.

Improves Bone Density

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

Protects Heart Health

Vitamin C plays an important role in the protection of blood vessels and arteries around the body. Strengthening and ensuring the integrity of those cell walls is bolstered by the amount of vitamin C in your diet, of which dried mangos have a great deal.

Vision Care

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.

Boosts Circulation

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

About the Author

John Staughton is a traveling writer, editor, and publisher who earned his English and Integrative Biology degrees from the University of Illinois in Champaign, Urbana (USA). He is the co-founder of a literary journal, Sheriff Nottingham, and calls the most beautiful places in the world his office. On a perpetual journey towards the idea of home, he uses words to educate, inspire, uplift and evolve.

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