Dehydrated Mango
Mangifera indicaClinical Encyclopedia
Dehydrated mango is a concentrated source of nutrients, providing a sweet and chewy snack that retains many of the vitamins and minerals found in fresh mangoes. It is rich in carbohydrates and fiber, making it a popular choice for energy.
Macronutrient Ratio
Caloric distribution of primary energy metrics per 100g
Micronutrient DV% Score
Top vitamins and minerals ranked by percentage of Daily Recommended Value
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 soften the texture for recipes.
Smart Selection & Storage
Choose dehydrated mango that is bright in color and free from added sugars or preservatives. Look for products with minimal ingredients.
Store in an airtight container in a cool, dry place. For longer shelf life, refrigeration is recommended.
Myths vs Realities
MythDehydrated mango is unhealthy because it's high in sugar.+
MythAll dehydrated fruits are the same.+
MythDehydrated mango has no nutritional value.+
Healthy Recipes
Dehydrated Mango Smoothie Bowl
A refreshing and nutritious smoothie bowl topped with crunchy granola and vibrant fruits, featuring the sweet flavor of dehydrated mango.
- 1 cup almond milk
- 1 banana
- 1/2 cup Greek yogurt
- 1/4 cup dehydrated mango
- 1/4 cup granola
- 1/4 cup mixed berries
- 1. Blend almond milk, banana, Greek yogurt, and dehydrated mango until smooth.
- 2. Pour the smoothie into a bowl and top with granola and mixed berries.
- 3. Serve immediately and enjoy the tropical flavors!
Mango Quinoa Salad
A vibrant salad combining protein-packed quinoa with crunchy vegetables and sweet dehydrated mango for a delightful meal.
- 1 cup cooked quinoa
- 1/2 cup diced cucumber
- 1/2 cup cherry tomatoes
- 1/4 cup dehydrated mango
- 2 tbsp olive oil
- 1 tbsp lemon juice
- Salt and pepper to taste
- 1. In a large bowl, combine cooked quinoa, cucumber, cherry tomatoes, and dehydrated mango.
- 2. Drizzle with olive oil and lemon juice, then season with salt and pepper.
- 3. Toss gently to combine and serve chilled.
Dehydrated Mango Energy Bites
Nutritious energy bites made with oats, nut butter, and dehydrated mango, perfect for a quick snack on the go.
- 1 cup rolled oats
- 1/2 cup almond butter
- 1/4 cup honey
- 1/2 cup dehydrated mango, chopped
- 1/4 cup chia seeds
- 1. In a mixing bowl, combine rolled oats, almond butter, honey, chopped dehydrated mango, and chia seeds.
- 2. Mix until well combined and form into small balls.
- 3. Refrigerate for 30 minutes before serving for a chewy texture.
Mango Chia Pudding
A creamy and nutritious chia pudding infused with the tropical taste of dehydrated mango, perfect for breakfast or dessert.
- 1/4 cup chia seeds
- 1 cup coconut milk
- 1/4 cup dehydrated mango, blended into powder
- 1 tbsp maple syrup
- Fresh mango slices for topping
- 1. In a bowl, whisk together chia seeds, coconut milk, dehydrated mango powder, and maple syrup.
- 2. Let the mixture sit for 10 minutes, then stir again to prevent clumping.
- 3. Refrigerate overnight and serve topped with fresh mango slices.
Spicy Mango Salsa
A zesty salsa that combines the sweetness of dehydrated mango with fresh vegetables and spices, perfect for dipping or topping grilled meats.
- 1/2 cup dehydrated mango, rehydrated and chopped
- 1/2 cup diced red onion
- 1/2 cup diced bell pepper
- 1 jalapeño, minced
- Juice of 1 lime
- Salt to taste
- 1. In a bowl, combine rehydrated mango, red onion, bell pepper, and jalapeño.
- 2. Add lime juice and salt, then mix well.
- 3. Serve with tortilla chips or as a topping for grilled chicken.
Mango Coconut Oatmeal
A warm and comforting bowl of oatmeal topped with creamy coconut and sweet dehydrated mango for a tropical breakfast treat.
- 1 cup rolled oats
- 2 cups coconut milk
- 1/4 cup dehydrated mango, chopped
- 1 tbsp honey
- 1/4 cup shredded coconut
- 1. In a saucepan, bring coconut milk to a boil and add rolled oats.
- 2. Cook for 5-7 minutes until creamy, then stir in chopped dehydrated mango and honey.
- 3. Serve topped with shredded coconut.
Dehydrated Mango Granola Bars
Homemade granola bars packed with oats, nuts, and dehydrated mango, making for a healthy snack or breakfast option.
- 2 cups rolled oats
- 1/2 cup almond butter
- 1/4 cup honey
- 1/2 cup dehydrated mango, chopped
- 1/4 cup chopped nuts
- 1. Preheat the oven to 350°F (175°C) and line a baking dish with parchment paper.
- 2. In a bowl, mix rolled oats, almond butter, honey, chopped dehydrated mango, and nuts until well combined.
- 3. Press the mixture into the baking dish and bake for 15-20 minutes until golden. Let cool before cutting into bars.
Mango and Spinach Smoothie
A nutrient-packed smoothie blending fresh spinach with the sweetness of dehydrated mango for a refreshing drink.
- 1 cup spinach
- 1/2 cup almond milk
- 1/4 cup Greek yogurt
- 1/4 cup dehydrated mango
- 1 banana
- 1. Blend spinach, almond milk, Greek yogurt, dehydrated mango, and banana until smooth.
- 2. Pour into a glass and enjoy as a healthy breakfast or snack.
- 3. Garnish with a slice of fresh mango if desired.
Dehydrated Mango Chicken Salad
A light and flavorful chicken salad featuring dehydrated mango, crunchy vegetables, and a tangy dressing.
- 2 cups cooked chicken, shredded
- 1/2 cup diced celery
- 1/4 cup dehydrated mango, chopped
- 1/4 cup Greek yogurt
- 1 tbsp Dijon mustard
- Salt and pepper to taste
- 1. In a bowl, combine shredded chicken, celery, and chopped dehydrated mango.
- 2. In a separate bowl, mix Greek yogurt, Dijon mustard, salt, and pepper.
- 3. Combine the dressing with the chicken mixture and serve on a bed of greens.
Mango Infused Herbal Tea
A soothing herbal tea infused with the tropical flavor of dehydrated mango, perfect for relaxation and hydration.
- 2 cups boiling water
- 1 tbsp dried herbal tea blend
- 1/4 cup dehydrated mango
- Honey to taste
- 1. In a teapot, add the herbal tea blend and dehydrated mango.
- 2. Pour boiling water over the mixture and steep for 5-7 minutes.
- 3. Strain and sweeten with honey before serving.
Frequently Asked Questions (FAQ)
Is dehydrated mango healthy?
Yes, dehydrated mango is healthy when consumed in moderation, as it retains many nutrients from fresh mango.
How many calories are in dehydrated mango?
There are approximately 319 calories in 100 grams of dehydrated mango.
Can dehydrated mango be rehydrated?
Yes, dehydrated mango can be rehydrated by soaking it in water for a few hours.
Does dehydrated mango contain added sugars?
Some brands may add sugars or preservatives, so it's essential to check the label.
How should dehydrated mango be stored?
Store dehydrated mango in an airtight container in a cool, dry place to maintain freshness.
Can I use dehydrated mango in baking?
Yes, dehydrated mango can be chopped and added to baked goods like muffins or granola bars.
Is dehydrated mango suitable for vegan diets?
Yes, dehydrated mango is plant-based and suitable for vegan diets.
What is the glycemic index of dehydrated mango?
The glycemic index of dehydrated mango is approximately 55, which is moderate.