Food guide

Dried Mango

Chewy dried mango that concentrates natural sugars and carotenoids into a compact snack.

FruitPlant-Based

Dried Mango, a nutrient-dense fruit food, photographed on a plain linen surface

Nutrition per 100 g

Standardised to 100 g of dried mango, dried for fair comparison. Typical serving: 40 g dried — 128 kcal per 40 g serving.

Nutrition information for Dried Mango
Nutrient	Per 100 g	Per serving (40 g)	Per 100 kcal
Energy	320 kcal	128 kcal	100 kcal
Protein	2.5 g	1 g	0.8 g
Carbohydrate	78.5 g	31.4 g	24.5 g
Fat	1.3 g	0.5 g	0.4 g
Fibre	2.5 g	1 g	0.8 g

Figures are typical values and vary with variety, preparation and brand.

Micronutrients

Vitamins and minerals per 100 g of dried mango, with a typical serving and FDA Daily Value for adults.

Micronutrients for Dried Mango
Nutrient	Per 100 g	Per serving (40 g)	% DV
Vitamins
Vitamin A	67 µg	26.8 µg	7%
Vitamin C	42.3 mg	16.9 mg	47%
Vitamin D	0 µg	0 µg	0%
Vitamin E	4 mg	1.6 mg	27%
Vitamin K	13.2 µg	5.3 µg	11%
Thiamin	0.062 mg	0.025 mg	5%
Riboflavin	0.085 mg	0.034 mg	7%
Niacin	2 mg	0.8 mg	13%
Vitamin B6	0.33 mg	0.13 mg	19%
Folate	68 µg	27.2 µg	17%
Vitamin B12	0 µg	0 µg	0%
Choline	23.7 mg	9.5 mg	4%
Minerals
Calcium	0 mg	0 mg	0%
Iron	0.23 mg	0.092 mg	1%
Magnesium	20 mg	8 mg	5%
Phosphorus	50 mg	20 mg	4%
Potassium	279 mg	112 mg	6%
Sodium	162 mg	64.8 mg	7%
Zinc	0.3 mg	0.12 mg	3%
Selenium	2.1 µg	0.84 µg	4%
Copper	0.3 mg	0.12 mg	33%
Manganese	10 mg	4 mg	435%

Source: USDA FoodData Central — Mango, dried, sweetened

% DV uses FDA Daily Values for adults. Nutrients that USDA does not report for this entry are omitted. Values vary with variety, preparation and brand.

Why eat dried mango?

Micronutrients for relatively few calories when portions stay reasonable.
Chewy dried mango that concentrates natural sugars and carotenoids into a compact snack.

How to include it

Eat as it is, or pair with yogurt or oats for protein.
Typical pairing ideas: Yogurt, Chili, Lime.

Things to consider

Dried foods are calorie-dense; weigh a portion rather than eating from the bag.

Educational content. This article is for general information and is not medical advice. Speak to a qualified health professional about your individual circumstances.