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Freeze-dried mango (unsweetened) Calories
Freeze-dried mango (unsweetened)
In season: Summer
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Freeze-dried mango (unsweetened) (30 g) has 105 calories. That works out to 350 calories per 100 g. It contains 25.5 g of carbs, 1.1 g of protein, 0.5 g of fat and 2.3 g of fiber. Its 330 µg of Vitamin A covers 37% of the Daily Value. Its glycemic index is 50 (high), so it raises blood sugar quickly.
Freeze-dried mango (unsweetened) Nutrition Facts
Selected: 1 cup (medium) · 30 g
105
KCAL / 30G
Carbs
25.5g
· 9% DV
Protein
1.1g
· 2% DV
Fat
0.5g
· 1% DV
Fiber
2.3g
· 8% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 92% · Protein 4% · Fat 4%
Freeze-dried mango (unsweetened) nutrition facts table · 1 cup (medium) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 105 kcal | |
| Total fat | 0.5 g | 1% |
| Saturated fat | 0.12 g | 1% |
| Trans fat | 0 g | |
| Sodium | 1.5 mg | 0% |
| Total carbohydrate | 25.5 g | 9% |
| Fiber | 2.3 g | 8% |
| Protein | 1.1 g | 2% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Cup of Freeze-dried mango (unsweetened)?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 30 g | 105 kcal |
| 2 tablespoon (chopped) | 8 g | 28 kcal |
| 1 piece (small) | 10 g | 35 kcal |
| 1 serving (small) | 15 g | 53 kcal |
| 1 piece (large) | 20 g | 70 kcal |
| 1 pack (mini) | 25 g | 88 kcal |
| 1 serving (large) | 40 g | 140 kcal |
| 1 pack (large) | 50 g | 175 kcal |
| 100 g | 100 g | 350 kcal |
Calculated from 350 calories per 100 g.
Frequently Asked Questions About Freeze-dried mango (unsweetened)
What is freeze-dried mango (unsweetened)?
Freeze-dried mango (unsweetened) is mango with most of its water removed after freezing, using low pressure. It becomes light and crisp while keeping much of the fruit’s flavor. “Unsweetened” generally means no sugar was added; the mango still contains naturally occurring sugars.
Does freeze-dried mango (unsweetened) have added sugar?
No, unsweetened freeze-dried mango has no added sugar when mango is the only ingredient. It can still taste sweet because mango naturally contains sugar. Check the ingredient list if you want to avoid products with added sweeteners.
How is freeze-dried mango different from dried mango?
Freeze-dried mango is usually crisp and airy because its water is removed from the frozen fruit under low pressure. Regular dried mango is typically chewy. Some conventional dried mango products also contain added sugar, so the ingredient list can differ.
Does freeze-dried mango taste like fresh mango?
It has a recognizable mango flavor, but its texture is very different from fresh mango: crisp rather than juicy. The flavor may seem concentrated because the water is gone. Once rehydrated, it softens, though it will not be exactly like fresh fruit.
Can you rehydrate freeze-dried mango?
Yes, adding water softens freeze-dried mango and gives it a more fruit-like, moist texture. Add only enough water to cover the pieces and check them as they soak; leaving them too long can make them mushy.
How do you eat freeze-dried mango?
Eat freeze-dried mango straight from the pack for a crisp snack, or crumble it over cereal, yogurt, or oatmeal. You can also add it to smoothies or baking, where it brings mango flavor without the extra moisture of fresh fruit.
How should you store freeze-dried mango after opening?
Store freeze-dried mango in an airtight container in a cool, dry place. Moisture makes the pieces lose their crisp texture, so reseal the pack promptly and keep it away from steam. Follow the package’s storage directions for the specific product.
Is freeze-dried mango healthy?
It can be a convenient fruit snack, and freeze-drying retains much of mango’s flavor and some of its nutrients. Because the water is removed, it is easy to eat more than intended; portion some into a bowl instead of snacking from the bag.
Can you eat freeze-dried mango while trying to lose weight?
Yes, it can fit into a weight-loss eating plan, but its crisp, light texture can make portions easy to underestimate. Measure out a serving rather than eating from the bag, or pair it with yogurt for a more substantial snack.
Can people with diabetes eat freeze-dried mango (unsweetened)?
Some people with diabetes can include it, but “unsweetened” does not mean sugar-free: mango has naturally occurring sugars, and drying removes water. The right portion depends on an individual’s glucose response and meal plan, so ask your clinician or dietitian for personal guidance.
Freeze-dried mango (unsweetened) Vitamins & Minerals
Vitamins
Vitamin A
330µg · 37% DV
Vitamin C
9mg · 10% DV
Folate
21µg · 5% DV
B1
0.06mg · 5% DV
Minerals
Potassium ⭐
270mg · 8% DV
Copper
0.06mg · 7% DV
Magnesium
12mg · 3% DV
Phosphorus
18mg · 3% DV
Sodium
1.5mg · 0% DV
Freeze-dried mango (unsweetened) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Freeze-dried mango (unsweetened)
To burn the 105 calories in 1 cup (medium) (30 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Freeze-dried mango (unsweetened)?
Freeze-dried mango (unsweetened) is made by removing water from ripe mango, leaving light, crisp pieces with no added sugar. Its sweetness and tropical aroma come from the fruit itself, while the texture is quite different from fresh mango: dry, airy and crunchy rather than juicy.
Enjoy it as a portable snack, stir it into porridge or yoghurt, or scatter it over cereal and smoothie bowls. In mango-growing regions it offers a convenient way to enjoy the fruit beyond its fresh season; elsewhere, it works well in lunch boxes and trail mixes. With most of the water removed, the fruit’s carbohydrates are concentrated by weight. Pair a small handful with nuts or yoghurt for a more filling snack, or crush it over desserts for a bright, fruity crunch.
How Nutritious Is Freeze-dried mango (unsweetened)?
Nutrient density
High
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
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.
Is Freeze-dried mango (unsweetened) 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 Freeze-dried mango (unsweetened) Contain Allergens?
No known major allergens
Which Diets Is Freeze-dried mango (unsweetened) 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
Freeze-dried mango (unsweetened) Fat Profile
SATURATED
0.12g
MONOUNSATURATED
0.09g
POLYUNSATURATED
0.15g
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Nutrition data compiled from USDA FoodData Central and scientific sources.