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 ( 12). 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 ( 1).ĭried mango also provides dietary fiber, which may help improve gut health ( 10, 11). In fact, it may be reduced by up to 53%, compared with fresh fruit ( 1, 9). 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. Mangoes may have benefits for reducing your risk of diabetes, cancer, and inflammation, mostly due to their high antioxidant content - namely polyphenols and carotenoids ( 1, 2).
It does deliver a fair number of calories and carbs in the form of naturally occurring sugars and, if sweetened, added sugars. Summaryĭried mango is a source of nutrients, including vitamin C, vitamin A, and folate. Check labels to compare nutrition information across brands and varieties. Note that the sweetened version will have more sugar. So, moderation is key ( 8).ĭried mango can be purchased sweetened or unsweetened. 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.
Dried mango skin#
Like most dried fruits, dry mango is highly nutritious.Ī 1/4 cup (40 grams or about 9 pieces) serving of dry mango delivers ( 4):ĭried 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 ( 5).įurthermore, its vitamin A and folate (vitamin B9) content supports eye health and DNA synthesis ( 6, 7).
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