Is Dried Mango Healthy? Nutrition, Benefits, and Downsides

Like most dried fruits, dry mango is extremely nutritious.

A 1/4 cup (40 grams or about 9 items) serving of dry mango delivers (4):

• Energy: 128
• Carbs: 31 grams
• Fiber: 1 gram
• Sugar: 27 grams
• Protein: 1 gram
• Vitamin C: 19% of the Each day Worth (DV)
• Folate: 7% of the DV
• Vitamin A: 3% of the DV

Dried mango supplies vitamin C, which promotes wholesome pores and skin and a powerful immune system by performing as a strong antioxidant — a compound that fights free radicals to guard you from cell injury and continual illnesses (5).

Moreover, its vitamin A and folate (vitamin B9) content material helps eye well being and DNA synthesis (6, 7).

Nonetheless, except for offering excessive quantities of nutritional vitamins, dried mango can be excessive in energy and naturally occurring sugars, which can result in excessive blood sugar ranges and undesirable weight achieve if consumed in giant quantities. So, moderation is essential (8).

Dried mango may be bought sweetened or unsweetened. Notice that the sweetened model may have extra sugar. Verify labels to match vitamin data throughout manufacturers and varieties.

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Dried mango is a supply of vitamins, together with vitamin C, vitamin A, and folate. It does ship a good variety of energy and carbs within the type of naturally occurring sugars and, if sweetened, added sugars. So, moderation is essential.

Mangoes might have advantages for lowering your danger of diabetes, most cancers, and irritation, principally resulting from their excessive antioxidant content material — particularly polyphenols and carotenoids (1, 2).

Nonetheless, analysis exhibits that the drying course of impacts mango’s dietary high quality, significantly warmth delicate vitamins reminiscent of beta carotene — its predominant kind of carotenoid. The truth is, it could be lowered by as much as 53%, in contrast with contemporary fruit (1, 9).

But, this doesn’t imply that dried mango is not supply of antioxidants, because it nonetheless supplies beta carotene, beta cryptoxanthin, luteoxanthin, and violaxanthin (1).

Dried mango additionally supplies dietary fiber, which can assist enhance intestine well being (10, 11).

Lastly, having some dried mango might result in larger eating regimen high quality, as proof has linked dried fruit consumption with improved nutrient consumption and decrease physique weight and fats measurements (12).

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Although dried mango has a decrease antioxidant content material than its contemporary counterpart, it’s nonetheless supply of carotenoids. It’s additionally linked to larger fiber consumption and improved dietary high quality.

Whereas mango allergy may be very uncommon, some folks could also be allergic to a compound known as profilin, which can result in allergic reactions starting from gentle to extreme (13).

Profilin in mangoes has an analogous construction to birch tree profilin, and it’s the compound behind the cross-reactivity between mango and pear, peach, and apple (13).

Additionally, individuals who have had earlier contact with poison ivy or poison oak might current a delayed response to mangoes as a result of excessive focus of urushiol in each vegetation.

Nonetheless, that is almost certainly to occur when dried mango nonetheless comprises the pores and skin, because the compound is predominantly present in mango peel (14).

As well as, some people, particularly folks with bronchial asthma, might react to dried mango if sulfites are added as a preservative to take care of its coloration and stop spoilage. Some generally used sulfites embody potassium metabisulphite or sulfur dioxide (10).

Lastly, bear in mind to be conscious of portion sizes, as dried mangoes are a concentrated supply of pure sugars. To cut back added sugar consumption, select unsweetened dried mango.

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Whereas uncommon, some folks could also be allergic to compounds profilin or urushiol, that are present in mangoes. Others could also be extra delicate to sulfites added to protect the dried fruit.

Dried mango is a wholesome and handy snack so long as you’re conscious of the serving dimension or devour it carefully.

It’s supply of nutritional vitamins and plant bioactive compounds reminiscent of antioxidants, which can defend in opposition to anti-inflammatory illnesses and even most cancers (12, 15, 16).

Snacking on dried mango could also be a extra nutritious various to traditional salty or sugary snacks whereas serving to fulfill cravings for sweets (10).

Dried mango is often processed within the type of slices and should have a crunchy or chewy texture, relying on the slice’s thickness. Take pleasure in dried mango as a snack by itself or added to baked items, yogurt, cereal, path combine, or combined with nuts (3, 10).

If you wish to give dried mango a attempt, comply with these shopping for tricks to discover essentially the most nutritious selection:

• Learn the components record, and keep away from these with added sugars or concentrated juices.
• Keep away from candied dry mango or these with a sugary coating.
• Select packages the place mango is the one ingredient, or attempt to follow these with all-natural components.

Dried mango is commonly accessible within the grocery store’s produce, dried fruit, snack, or baking aisles. Alternatively, you should purchase it on-line.

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Dried mango is a nutritious and handy snack that may be loved by itself or with some yogurt or nuts. When shopping for dried mango, follow manufacturers with out added sugar and a brief components record.

Dried mango packs a punch of nutritional vitamins and antioxidants.

Nonetheless, like most dried fruits, it may be excessive in energy and naturally occurring sugars, so moderation is essential.

For a similar purpose, keep away from manufacturers with added sugars reminiscent of sugar coatings or juice infusions.

Only one factor

Do this at the moment: Attempt unsweetened dried mango as a topping on yogurt or oatmeal or make your personal path combine with dried mango, nuts, and cereal.