Last updated on March 13th, 2025 at 05:58 am
Introduction
Dried mango is a popular snack enjoyed worldwide for its sweet and tangy flavor. But is dried mango healthy? While it offers essential nutrients, it also contains natural sugars that can affect health when consumed excessively. This article examines the nutritional value, health benefits, and potential drawbacks of dried mango to help you make an informed decision.
Nutritional Profile of Dried Mango
| Nutrient | Fresh Mango (100g) | Dried Mango (100g) |
|---|---|---|
| Calories | 60 kcal | 280-320 kcal |
| Carbohydrates | 15g | 70-80g |
| Sugars | 14g | 60-65g |
| Fiber | 1.6g | 5-6g |
| Vitamin A | 54 mcg | 180-200 mcg |
| Vitamin C | 36 mg | 0-3 mg |
| Glycemic Index | 51 | 60-65 |
Learn more about dried mango nutrition
Health Benefits of Dried Mango
- Rich in Antioxidants: Dried mango contains beta-carotene and vitamin A, which help support eye health and immunity.
- Good Source of Fiber: With 5-6g of fiber per 100g, dried mango supports digestion and gut health.
- Natural Energy Booster: Due to its high carbohydrate content, dried mango provides a quick energy source, making it a great pre-workout snack.
- Contains Essential Vitamins: Provides vitamin A, which is crucial for skin and eye health.
Explore the health benefits of dried mango
Is Dried Mango Too High in Sugar?
Dried mango has significantly more sugar than fresh mango due to dehydration, which concentrates the fruit’s natural sugars. A single serving (about 40g) contains approximately 24-26g of sugar, which is close to the daily recommended intake for added sugars.
| Serving Size | Sugar Content |
|---|---|
| 40g (about 4-5 pieces) | 24-26g |
| 100g | 60-65g |
Find out if dried mango is fattening
Best Ways to Enjoy Dried Mango
- Eat in Moderation: Stick to a portion of 30-40g per serving to limit sugar intake.
- Pair with Protein or Healthy Fats: Combine dried mango with nuts like almonds or cashews to slow sugar absorption.
- Choose No-Sugar-Added Options: Many commercial dried mango products contain added sugar; opt for naturally dried mango when possible.
How to enjoy dried mango with no added sugar
FAQ Section
Is dried mango good for weight loss?
Dried mango can be part of a weight-loss diet if consumed in moderation. It provides fiber to keep you full but has high sugar content.
How much dried mango should I eat per day?
A recommended portion is 30-40g per day to control sugar intake while still benefiting from its nutrients.
Does dried mango have added sugar?
Some brands add sugar to dried mango; always check the ingredients and opt for unsweetened versions.
Can diabetics eat dried mango?
Due to its high glycemic index, diabetics should consume dried mango in small portions and pair it with protein or fiber.
What is the best way to store dried mango?
Store dried mango in an airtight container in a cool, dry place to maintain freshness for 6-12 months.
Learn how to store dried mango properly
Conclusion
Dried mango is a nutrient-rich snack, providing fiber, antioxidants, and essential vitamins. However, it is also high in sugar and calories, making portion control essential. If choosing dried mango, opt for no-sugar-added varieties and balance your intake with protein or healthy fats. For premium-quality dried mango, Qualitex Global offers naturally dried, high-quality products suitable for all dietary needs.
