Dried Mango
Mangifera indicaClinical Encyclopedia
Dried Mango provides 319 kcal, 2.4g 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.
Dried mango is a concentrated source of nutrients, rich in vitamins and minerals, particularly Vitamin A and potassium. It offers a sweet, chewy snack that is both delicious and nutritious.
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
Dried mango can be enjoyed as a snack on its own or added to salads, smoothies, and baked goods for added sweetness and nutrition.
Smart Selection & Storage
Choose dried mango that is bright in color and free from added sugars or preservatives. Look for a soft, pliable texture.
Store in an airtight container in a cool, dark place to prevent moisture absorption and maintain quality.
Myths vs Realities
Healthy Recipes
Dried Mango Quinoa Salad
A refreshing salad combining protein-rich quinoa with the sweetness of dried mango, perfect for a light lunch or side dish.
- 1 cup cooked quinoa
- 1/2 cup dried mango, chopped
- 1/4 cup diced cucumber
- 1/4 cup cherry tomatoes, halved
- 2 tablespoons chopped fresh cilantro
- 2 tablespoons lime juice
- Salt and pepper to taste
- 1. In a large bowl, combine cooked quinoa, dried mango, cucumber, cherry tomatoes, and cilantro.
- 2. Drizzle with lime juice and season with salt and pepper.
- 3. Toss gently to combine and serve chilled.
Dried Mango Smoothie Bowl
A vibrant smoothie bowl featuring dried mango for a tropical twist, topped with nuts and seeds for added crunch.
- 1 banana, frozen
- 1/2 cup almond milk
- 1/4 cup dried mango
- 1 tablespoon chia seeds
- 1/4 cup granola
- 2 tablespoons sliced almonds
- 1. Blend the frozen banana, almond milk, and dried mango until smooth.
- 2. Pour the smoothie into a bowl and top with chia seeds, granola, and sliced almonds.
- 3. Enjoy immediately with a spoon.
Dried Mango Energy Bites
No-bake energy bites packed with nutrients and the natural sweetness of dried mango, perfect for a quick snack.
- 1 cup rolled oats
- 1/2 cup dried mango, chopped
- 1/2 cup almond butter
- 1/4 cup honey
- 1/4 cup flaxseeds
- 1/2 teaspoon vanilla extract
- 1. In a mixing bowl, combine all ingredients and mix until well combined.
- 2. Roll the mixture into small balls and place them on a baking sheet.
- 3. Refrigerate for at least 30 minutes before serving.
Dried Mango Chia Pudding
A creamy chia pudding infused with dried mango, making for a nutritious breakfast or dessert option.
- 1/4 cup chia seeds
- 1 cup coconut milk
- 1/2 cup dried mango, chopped
- 1 tablespoon maple syrup
- 1/2 teaspoon vanilla extract
- 1. In a bowl, whisk together chia seeds, coconut milk, maple syrup, and vanilla extract.
- 2. Stir in the chopped dried mango and let it sit for 15 minutes to thicken.
- 3. Serve chilled, topped with additional mango or coconut flakes if desired.
Dried Mango and Spinach Salad
A nutrient-dense salad featuring fresh spinach and dried mango, drizzled with a light vinaigrette for a delicious meal.
- 4 cups fresh spinach
- 1/2 cup dried mango, sliced
- 1/4 cup walnuts, chopped
- 1/4 cup feta cheese, crumbled
- 2 tablespoons balsamic vinaigrette
- 1. In a large salad bowl, combine fresh spinach, dried mango, walnuts, and feta cheese.
- 2. Drizzle with balsamic vinaigrette and toss gently to combine.
- 3. Serve immediately as a side or main dish.
Dried Mango Oatmeal Cookies
Healthy oatmeal cookies featuring dried mango for a chewy texture and natural sweetness, perfect for a guilt-free treat.
- 1 cup rolled oats
- 1/2 cup whole wheat flour
- 1/2 cup dried mango, chopped
- 1/4 cup coconut oil, melted
- 1/4 cup honey
- 1/2 teaspoon baking soda
- 1/2 teaspoon cinnamon
- 1. Preheat the oven to 350°F (175°C) and line a baking sheet with parchment paper.
- 2. In a bowl, mix oats, flour, dried mango, baking soda, and cinnamon.
- 3. In another bowl, combine melted coconut oil and honey, then mix with dry ingredients until combined.
- 4. Scoop tablespoon-sized portions onto the baking sheet and bake for 10-12 minutes.
Dried Mango and Black Bean Tacos
Flavorful tacos filled with black beans and dried mango, offering a unique twist on traditional tacos that’s both healthy and satisfying.
- 4 corn tortillas
- 1 can black beans, rinsed and drained
- 1/2 cup dried mango, chopped
- 1/4 cup diced red onion
- 1 avocado, sliced
- Fresh cilantro for garnish
- 1. Warm the corn tortillas in a skillet over medium heat.
- 2. In a bowl, mix black beans, dried mango, and red onion.
- 3. Fill each tortilla with the mixture and top with avocado slices and cilantro.
Dried Mango Coconut Energy Bars
Homemade energy bars with dried mango and coconut, providing a nutritious snack that’s easy to grab on the go.
- 1 cup dates, pitted
- 1/2 cup dried mango, chopped
- 1/2 cup shredded coconut
- 1/4 cup almonds
- 1 tablespoon chia seeds
- 1. In a food processor, blend dates until they form a paste.
- 2. Add dried mango, coconut, almonds, and chia seeds, and pulse until combined.
- 3. Press the mixture into a lined baking dish and refrigerate for 1 hour before cutting into bars.
Dried Mango and Greek Yogurt Parfait
A delicious parfait layered with creamy Greek yogurt, dried mango, and granola, making it a perfect breakfast or snack.
- 1 cup Greek yogurt
- 1/2 cup dried mango, chopped
- 1/4 cup granola
- 1 tablespoon honey
- Fresh mint for garnish
- 1. In a glass, layer Greek yogurt, dried mango, and granola.
- 2. Drizzle honey on top and repeat the layers until the glass is full.
- 3. Garnish with fresh mint and serve immediately.
Dried Mango and Almond Butter Toast
A simple yet delicious toast topped with almond butter and dried mango, perfect for a quick breakfast or snack.
- 2 slices whole grain bread
- 2 tablespoons almond butter
- 1/4 cup dried mango, sliced
- 1 tablespoon chia seeds
- Honey for drizzling (optional)
- 1. Toast the whole grain bread until golden brown.
- 2. Spread almond butter evenly over each slice.
- 3. Top with sliced dried mango and sprinkle with chia seeds. Drizzle with honey if desired.
Frequently Asked Questions (FAQ)
Is dried mango healthy?
Yes, dried mango is nutritious, providing vitamins, minerals, and fiber, but should be consumed in moderation due to its sugar content.
How many calories are in dried mango?
There are approximately 319 calories in 100 grams of dried mango.
Can dried mango help with digestion?
Yes, the fiber in dried mango can aid digestion and promote gut health.
Is dried mango high in sugar?
Dried mango does contain natural sugars, so it's important to consume it in moderation.
How should I store dried mango?
Store dried mango in an airtight container in a cool, dry place to maintain freshness.
Can I eat dried mango on a diet?
Yes, dried mango can be part of a balanced diet, but portion control is key due to its calorie density.
Does dried mango contain any allergens?
Dried mango is generally safe, but check for added ingredients that may contain allergens.
How can I incorporate dried mango into my meals?
Add dried mango to salads, oatmeal, or trail mix for a nutritious boost.