Dehydrated Mango
Mangifera indicaClinical Encyclopedia
Dehydrated Mango provides 319 kcal, 2.5g of protein, 76.5g of carbohydrates, and 6g of fiber per 100g. With a Nutri-Score grade 'B', it is a highly recommended option for nutrient density.
Dehydrated mango is a nutrient-dense fruit that retains many of the vitamins and minerals found in fresh mangoes, making it a convenient and healthy snack option.
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Macronutrient Ratio
Caloric distribution of primary energy metrics per 100g
Micronutrient DV% Score
Top vitamins and minerals ranked by percentage of Daily Recommended Value
Complete Micronutrient Breakdown
Detailed concentration of essential micronutrients per 100g serving.
Vitamins
Minerals
Health Benefits
Possible Risks & Side Effects
How to Prepare & Consume
Best enjoyed as a snack on its own or added to trail mixes, smoothies, or salads. Soaking in water can rehydrate the fruit for use in recipes.
Smart Selection & Storage
Choose packages that are free from added sugars and preservatives, and look for vibrant color without dark spots.
Keep in an airtight container in a cool, dark place to extend shelf life.
Myths vs Realities
Healthy Recipes
Dehydrated Mango Chia Pudding
A refreshing and nutritious chia pudding infused with the sweet flavor of dehydrated mango, perfect for breakfast or a snack.
- 1/2 cup coconut milk
- 1/4 cup chia seeds
- 1/4 cup dehydrated mango, chopped
- 1 tablespoon honey or maple syrup
- 1/2 teaspoon vanilla extract
- 1. In a bowl, mix coconut milk, chia seeds, honey, and vanilla extract until well combined.
- 2. Stir in the chopped dehydrated mango, ensuring even distribution.
- 3. Cover and refrigerate for at least 4 hours or overnight until it thickens. Serve chilled.
Dehydrated Mango and Quinoa Salad
A vibrant salad featuring protein-rich quinoa and sweet dehydrated mango, tossed in a zesty lime dressing.
- 1 cup cooked quinoa
- 1/2 cup dehydrated mango, diced
- 1/4 cup red bell pepper, diced
- 1/4 cup red onion, diced
- 2 tablespoons lime juice
- 1 tablespoon olive oil
- Salt and pepper to taste
- 1. In a large bowl, combine cooked quinoa, dehydrated mango, red bell pepper, and red onion.
- 2. In a separate bowl, whisk together lime juice, olive oil, salt, and pepper.
- 3. Pour the dressing over the salad and toss gently to combine. Serve chilled or at room temperature.
Dehydrated Mango Energy Bites
Nutritious energy bites made with oats, nuts, and dehydrated mango, perfect for a quick snack on the go.
- 1 cup rolled oats
- 1/2 cup almond butter
- 1/2 cup dehydrated mango, chopped
- 1/4 cup honey
- 1/4 cup chia seeds
- 1. In a mixing bowl, combine rolled oats, almond butter, chopped dehydrated mango, honey, and chia seeds.
- 2. Mix until all ingredients are well incorporated.
- 3. Form the mixture into small balls and refrigerate for at least 30 minutes before serving.
Dehydrated Mango Smoothie Bowl
A delicious smoothie bowl topped with dehydrated mango, nuts, and seeds for a nutritious breakfast or snack.
- 1 banana
- 1/2 cup Greek yogurt
- 1/2 cup almond milk
- 1/4 cup dehydrated mango, blended into powder
- Toppings: sliced fresh fruit, nuts, seeds
- 1. In a blender, combine banana, Greek yogurt, almond milk, and dehydrated mango powder. Blend until smooth.
- 2. Pour the smoothie into a bowl and top with sliced fresh fruit, nuts, and seeds.
- 3. Enjoy immediately with a spoon.
Dehydrated Mango Salsa
A unique twist on traditional salsa, featuring dehydrated mango for a sweet and spicy flavor combination.
- 1/2 cup dehydrated mango, rehydrated and diced
- 1/2 cup diced tomatoes
- 1/4 cup red onion, diced
- 1 jalapeño, minced
- 2 tablespoons cilantro, chopped
- Juice of 1 lime
- Salt to taste
- 1. In a mixing bowl, combine rehydrated and diced dehydrated mango, tomatoes, red onion, jalapeño, and cilantro.
- 2. Add lime juice and salt, mixing well to combine.
- 3. Let the salsa sit for 15 minutes before serving with tortilla chips or as a topping for grilled fish.
Dehydrated Mango Oatmeal Cookies
Chewy oatmeal cookies packed with the sweetness of dehydrated mango, perfect for a healthy dessert or snack.
- 1 cup rolled oats
- 1/2 cup whole wheat flour
- 1/2 cup dehydrated mango, chopped
- 1/2 cup coconut sugar
- 1/4 cup coconut oil, melted
- 1 egg
- 1 teaspoon baking soda
- 1/2 teaspoon vanilla extract
- 1. Preheat the oven to 350°F (175°C) and line a baking sheet with parchment paper.
- 2. In a bowl, mix rolled oats, flour, coconut sugar, baking soda, and chopped dehydrated mango.
- 3. In another bowl, whisk together melted coconut oil, egg, and vanilla extract. Combine wet and dry ingredients.
- 4. Drop spoonfuls of dough onto the baking sheet and bake for 10-12 minutes until golden. Let cool before serving.
Dehydrated Mango Coconut Energy Bars
Homemade energy bars made with oats, nuts, and dehydrated mango, perfect for a healthy snack or pre-workout boost.
- 1 cup rolled oats
- 1/2 cup almond flour
- 1/2 cup dehydrated mango, chopped
- 1/4 cup honey
- 1/4 cup shredded coconut
- 1/4 cup almond butter
- 1. In a mixing bowl, combine rolled oats, almond flour, chopped dehydrated mango, shredded coconut, honey, and almond butter.
- 2. Mix until well combined and press the mixture into a lined baking dish.
- 3. Refrigerate for at least 2 hours before cutting into bars. Store in an airtight container.
Dehydrated Mango and Spinach Smoothie
A nutrient-packed green smoothie featuring dehydrated mango for a touch of sweetness and vibrant flavor.
- 1 cup spinach
- 1/2 cup almond milk
- 1/4 cup dehydrated mango, rehydrated
- 1 banana
- 1 tablespoon flaxseeds
- 1. In a blender, combine spinach, almond milk, rehydrated dehydrated mango, banana, and flaxseeds.
- 2. Blend until smooth and creamy.
- 3. Pour into a glass and enjoy as a nutritious breakfast or snack.
Dehydrated Mango Yogurt Parfait
A layered yogurt parfait with creamy Greek yogurt, crunchy granola, and sweet dehydrated mango for a delightful breakfast.
- 1 cup Greek yogurt
- 1/2 cup granola
- 1/4 cup dehydrated mango, chopped
- 1 tablespoon honey
- Fresh mint leaves for garnish
- 1. In a glass or bowl, layer Greek yogurt, granola, and chopped dehydrated mango.
- 2. Drizzle honey on top and repeat the layers until all ingredients are used.
- 3. Garnish with fresh mint leaves and serve immediately.
Frequently Asked Questions (FAQ)
Is dehydrated mango healthy?
Yes, it is a nutrient-dense snack that provides vitamins, minerals, and fiber.
How many calories are in dehydrated mango?
There are approximately 319 calories per 100 grams of dehydrated mango.
Can dehydrated mango help with weight loss?
In moderation, its fiber content can help you feel full, aiding in weight management.
How should I store dehydrated mango?
Store in a cool, dry place in an airtight container to maintain freshness.
Does dehydrated mango contain added sugars?
Some brands may add sugars; always check the ingredient list.
Can I rehydrate dehydrated mango?
Yes, soaking it in water for a few hours can restore some of its moisture.
Is dehydrated mango safe for diabetics?
Diabetics should consume it in moderation due to its natural sugar content.
What are the health benefits of vitamin A in dehydrated mango?
Vitamin A supports vision, immune function, and skin health.