Dried mango earns a good FoodScore of 70/100, primarily due to its status as a minimally processed fruit and its notable vitamin C content.
This minimally processed fruit (NOVA 1) contributes to a whole-food diet.
A 100g serving provides 47% of the Daily Value for Vitamin C.
It contains 0g of added sugar, making it a naturally sweet option.
With 319 calories per 100g, dried mango is a calorie-dense snack.
Each 100g serving offers 2.4g of fiber, supporting digestive health.
Scores +8 points above the fruit category average (62/100 across 69 foods).
Fiber
2.4g
9% of Daily Value
Protein
2.45g
5% of Daily Value
Added sugar
0g
0% of Daily Value
Sodium
162mg
7% of Daily Value
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What it brings to the table
Fiber (2.4g)+2
Micronutrients (Vitamin C, Vitamin E, Vitamin K, Folate)+8
Whole food (NOVA 1)+10
−
What holds it back
Nothing significantly penalised here. Well done.
Why it scores 70
Dried mango achieves a FoodScore of 70/100, placing it in the 'Good' category. Its primary strengths lie in its minimal processing and nutrient contributions. As a NOVA 1 food, it receives a significant +10 bonus for being unprocessed or minimally processed, aligning with dietary guidelines that emphasize whole foods. The food also earns an +8 bonus for its micronutrient profile, particularly its high content of Vitamin C, providing 47% of the Daily Value per 100g, and a good source of Folate (17% DV). Additionally, its 2.4g of fiber contributes a +2 bonus, supporting digestive health. There are no penalties applied to dried mango, as it contains 0g of added sugar, 0g of trans fat, and a low amount of saturated fat (0.29g). While its calorie density is higher than fresh fruit due to water removal, this is a characteristic of dried fruit and not a penalty factor in the scoring system. To achieve a higher score, the food would need to offer a more diverse and higher concentration of essential micronutrients or a significantly greater fiber content per serving.
Health benefits
What the nutrients in mango dried actually do for you, grounded in established dietary science.
Supports Immune Function
Dried mango is a notable source of Vitamin C, a crucial nutrient for a healthy immune system. A 100g serving provides 47% of the Daily Value for Vitamin C, which is essential for the growth, development, and repair of all body tissues. Research supports that adequate Vitamin C intake can help protect against oxidative stress and support various cellular functions of both the innate and adaptive immune systems. Including foods rich in Vitamin C, like dried mango, can contribute to maintaining robust immune defenses, especially during periods of increased demand.
Contributes to Digestive Health
The fiber content in dried mango plays a role in promoting digestive regularity. With 2.4g of fiber per 100g, it contributes to your daily fiber intake, which is important for maintaining bowel health. Dietary guidelines emphasize the importance of fiber for preventing constipation and supporting a healthy gut microbiome. While not as high in fiber as some other fruits, the fiber present in dried mango can still aid in digestion. It's important to consume dried fruits in moderation due to their concentrated sugar content, even if naturally occurring.
Provides Antioxidant Support
Dried mango contains various compounds with antioxidant properties, including Vitamin C and other phytochemicals. Antioxidants help protect the body's cells from damage caused by free radicals, which can contribute to chronic diseases. The Vitamin C content (47% DV per 100g) is a significant contributor to this benefit. While drying can alter some nutrient profiles, many beneficial compounds remain. Incorporating a variety of fruits, including dried mango, can enhance the body's overall antioxidant defense system, supporting cellular health.
Supports Energy Levels
As a calorie-dense fruit, dried mango provides a quick source of energy, primarily from its natural sugars. With 319 calories per 100g, it can be an effective snack for individuals needing a rapid energy boost, such as athletes or those with active lifestyles. The carbohydrates in dried mango are readily available for the body to use as fuel. However, due to its concentrated sugar content, it's important to be mindful of portion sizes to avoid excessive calorie intake, especially for those managing blood sugar or weight.
Dried mango earns a good FoodScore of 70/100, primarily due to its status as a minimally processed fruit and its notable vitamin C content.
How to eat it
Dried mango is a convenient and naturally sweet snack, often enjoyed on its own or as an addition to various dishes. Its concentrated flavor and chewy texture make it a versatile ingredient. It's commonly found in trail mixes, used in baking, or paired with nuts and seeds for a balanced snack. Due to its concentrated sugars and calories, mindful portion control is key.
Store dried mango in an airtight container in a cool, dark place to maintain freshness and prevent it from becoming too hard or sticky.
Combine dried mango with unsalted nuts and seeds to create a balanced snack that provides fiber, healthy fats, and protein alongside the fruit's natural sugars.
Chop dried mango into smaller pieces and add it to oatmeal, yogurt, or salads for a burst of sweetness and texture.
Be mindful of portion sizes; a small handful (around 30-40g) is a reasonable serving to enjoy its benefits without excessive calorie intake.
Things to keep in mind
For most healthy adults, dried mango is generally safe to consume in moderation. There are no widely documented common allergies specifically to dried mango that differ from fresh mango, though some individuals may experience oral allergy syndrome if sensitive to birch pollen. Due to its concentrated natural sugar content, individuals managing blood sugar levels or those with diabetes should consume dried mango in controlled portions and ideally pair it with protein or fat to mitigate rapid blood sugar spikes. Its fiber content, while beneficial, could potentially cause mild digestive discomfort if consumed in very large quantities by individuals unaccustomed to high fiber intake.
Yes, dried mango can be a healthy addition to your diet. It is a minimally processed fruit (NOVA 1) and a good source of Vitamin C (47% DV per 100g) and Folate (17% DV). While it is calorie-dense due to water removal, it contains no added sugar and provides natural energy and some fiber.
Is dried mango good for weight loss?
Dried mango is calorie-dense, with 319 calories per 100g, so it should be consumed in moderation if you are aiming for weight loss. While it offers nutrients, its concentrated natural sugars can contribute to higher calorie intake if portion sizes are not controlled. Pairing it with protein or fiber can help with satiety.
Is dried mango ultra-processed?
No, dried mango is not ultra-processed. It falls under NOVA class 1, meaning it is an unprocessed or minimally processed food. This classification indicates that it has undergone little to no alteration from its natural state, typically only drying to remove water.
How should I store dried mango?
To maintain its quality and prevent it from drying out further or becoming too sticky, store dried mango in an airtight container. Keep it in a cool, dark pantry or refrigerator. Proper storage helps preserve its texture and flavor for longer.
What can I use instead of dried mango?
If you're looking for alternatives, other dried fruits like apricots, dates, or raisins can offer similar sweetness and chewiness, though their nutrient profiles will differ. For a less calorie-dense option, fresh mango or other fresh fruits provide similar nutrients with higher water content and lower calorie density per gram.
Does dried mango have added sugar?
The dried mango analyzed here contains 0g of added sugar. However, it's important to check the ingredient list on product packaging, as some commercially available dried mango products may have added sugars to enhance sweetness or preserve texture. Always opt for varieties with no added sugar.
Is dried mango good for heart health?
Dried mango can contribute to heart health as part of a balanced diet. It contains no saturated fat and provides potassium (6% DV per 100g), which is important for blood pressure regulation. Its fiber content also supports cardiovascular well-being. However, moderation is key due to its natural sugar concentration.