For a Serving Size of 4 pieces (44g)
How many calories are in Dried Mango Slices? Amount of calories in Dried Mango Slices: Calories 160Calories from Fat 0 (0%)
Dried mango slices contains 180 calories per 50 g serving. This serving contains 0 g of fat, 0 g of protein and 43 g of carbohydrate. The latter is 33 g sugar and 1 g of dietary fiber, the rest is complex carbohydrate. Dried mango slices contains 0 g of saturated fat and 0 mg of cholesterol per serving. 50 g of Dried mango slices contains IU vitamin A, 0.0 mg of vitamin C and mcg of vitamin D as well as 0.36 mg of iron, 40.00 mg of calcium and mg of potassium. Dried mango slices belong to 'Wholesome Snacks' food category.
Like most dried fruits, dry mango is highly nutritious.
A 1/4 cup (40 grams or about 9 pieces) serving of dry mango delivers (4Trusted Source):
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 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 (5Trusted Source).
Furthermore, its vitamin A and folate (vitamin B9) content supports eye health and DNA synthesis (6Trusted Source, 7Trusted Source).
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 (8Trusted Source).
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.
Dried mango is a source of nutrients, including vitamin C, vitamin A, and folate. It does deliver a fair number of calories and carbs in the form of naturally occurring sugars and, if sweetened, added sugars. So, moderation is key.
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).
Though dried mango has a lower antioxidant content than its fresh counterpart, it’s still a good source of carotenoids. It’s also linked to higher fiber intake and improved dietary quality.
Potential risks of consuming dry mango
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 (13Trusted Source).
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 (13Trusted Source).
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 most likely to happen when dried mango still contains the skin, as the compound is predominantly found in mango peel (14Trusted Source).
In addition, some individuals, especially people 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 (10Trusted Source).
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.
While rare, some people may be allergic to compounds profilin or urushiol, which are found in mangoes. Others may be more sensitive to sulfites added to preserve the dried fruit.
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