5 slice (medium) of Dried Mango (40 g) has 128 calories. That works out to 320 calories per 100 g. It contains 31.2 g of carbs, 1.2 g of protein, 0.5 g of fat and 2.6 g of fiber. Its 17.2 mg of Vitamin C covers 19% of the Daily Value. Its glycemic index is 56 (medium), so it raises blood sugar at a moderate pace.

What is Dried Mango?

Dried mango is made by slicing ripe mangoes and removing much of their moisture, leaving a portable fruit snack. Mangoes grow in tropical regions, and drying gives the slices a longer-lasting, concentrated fruit flavour. They are usually golden to amber, slightly wrinkled and pliable rather than crisp.

The taste is sweet and tangy, with a chewy, tender texture. It is eaten on its own as a snack, packed for travel, or added to trail mix, porridge and chopped-fruit dishes. Drying concentrates the fruit’s natural sugars; dried mango provides 78 g of carbohydrate per 100 g. A modest portion works well when you want something sweet, and it’s worth checking the label for added sugar, since products vary.

Dried Mango Nutrition Facts

Selected: 100 g

320

KCAL / 100G

Carbs

78g

· 28% DV

Protein

2.9g

· 6% DV

Fat

1.2g

· 2% DV

Fiber

6.5g

· 23% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 93% · Protein 3% · Fat 4%

Dried Mango Vitamins & Minerals

Vitamins

Vitamin C

43mg · 48% DV

Vitamin E

2.1mg · 14% DV

0.13mg · 8% DV

0.08mg · 7% DV

Minerals

Potassium ⭐

780mg · 23% DV

Magnesium

32mg · 8% DV

Phosphorus

55mg · 8% DV

Iron

1mg · 6% DV

How Nutritious Is Dried Mango?

Nutrient density

Medium

55/ 100

How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.

Satiety score

Medium

42/ 100

An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.

Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.

Dried Mango Glycemic Index

GLYCEMIC INDEX

Medium

0 Low5570100

GLYCEMIC LOAD

High

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Dried Mango

To burn the 320 calories in 100 g:

🚶

79min

Walking (5 km/h)

🏃

33min

Running (8 km/h)

🚴

44min

Cycling

🏊

37min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Dried Mango Processed?

NOVA 2

Minimally Processed

1. Unprocessed

2. Minimally Processed

3. Processed

4. Ultra-Processed

NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.

Does Dried Mango Contain Allergens?

No known major allergens

Gluten free

Dairy free

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is Dried Mango Good For?

Vegan

✓ Suitable

Vegetarian

✓ Suitable

Gluten-Free

✓ Suitable

Dairy-Free

— Not suitable

Mediterranean

✓ Suitable

Paleo

✓ Suitable

Whole30

— Not suitable

DASH

— Not suitable

Keto

— Not suitable

Low FODMAP

— Not suitable

Dried Mango Fat Profile

SATURATED

0.4g

MONOUNSATURATED

0.3g

POLYUNSATURATED

0.5g

⚖️

Omega 6:3 ratio 3:1

Below the ideal 4:1 — a good omega balance.

Compare Dried Mango

🥭vs🍓

Dried Mango vs Strawberry288 kcal more per 100 g

→🥭vs🥑

Dried Mango vs Avocado160 kcal more per 100 g

→🥭vs🍑

Dried Mango vs Peach281 kcal more per 100 g

→🥭vs🍇

Dried Mango vs Dried Raisins21 kcal more per 100 g

→

Foods Similar to Dried Mango

🍓

Strawberry

32 kcal

🥑

Avocado

160 kcal

🍑

Peach

39 kcal

🍇

Dried Raisins

299 kcal

🍎

Apple

52 kcal

🍇

Grapes

69 kcal

🍉

Watermelon

30 kcal

🍍

Pineapple

50 kcal

Frequently Asked Questions About Dried Mango

Is dried mango good for you?

Yes, dried mango provides fiber and plant compounds, but its sugars are concentrated because much of the fruit’s water has been removed. It can fit as a snack; pair it with nuts or yogurt if you want a more filling combination.

Does dried mango have added sugar?

Some dried mango has added sugar or syrup, while other products contain mango alone. Check the ingredient list rather than judging by sweetness, since ripe mango is naturally sweet even without added sweeteners.

How is dried mango made?

Dried mango is made by peeling and slicing ripe mango, then removing much of its water through air-drying or controlled heat. At home, use evenly cut slices in a dehydrator or low oven so they dry at a similar rate.

Does dried mango help with weight loss?

Dried mango is not a weight-loss food, though it can be included in a weight-conscious eating pattern. Its compact, chewy slices are easy to eat quickly, so portion some into a bowl instead of snacking straight from a large bag.

Can dried mango raise blood sugar?

Yes, dried mango can raise blood sugar because it contains concentrated fruit carbohydrates; sweetened versions may have more. If you have diabetes, consider your portion and how your own glucose responds within your usual meal plan.

How should you store dried mango?

Keep dried mango in a tightly sealed container in a cool, dry place away from sunlight. Protecting it from moisture helps preserve its chewy texture and limits spoilage; discard it if you notice mold or an unusual smell.

What is the difference between dried mango and fresh mango?

Dried mango has had much of its water removed, so it is chewier and more concentrated by volume than fresh mango. Fresh mango is juicier and usually more refreshing, while dried mango is portable and keeps longer when stored properly.

Can you rehydrate dried mango?

Yes, soak dried mango briefly in warm water to soften it, then drain it before adding it to a recipe. Rehydrated slices work well in baking or cooked dishes, but use them promptly because added moisture makes them more perishable.

Can you eat dried mango every day?

Yes, most people can include dried mango every day as part of a varied diet. Keep the portion moderate because its sugars are concentrated, and choose unsweetened dried mango if you want to avoid added sugar.

Why is dried mango sticky?

Dried mango can feel sticky because its natural fruit sugars remain after water is removed; added syrup can make it stickier. Warm or humid storage may worsen the texture, so seal the pack and keep it somewhere cool and dry.

Have another question about Dried Mango?

Ask the AI nutrition coach — calories, portions, alternatives and more, answered in seconds in the app.

Scan calories with your camera

Instant AI nutrition analysis

Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026