Dried mango provides a naturally sweet alternative to other candies or snacks. Like fresh mango, dried mango contains no fat or cholesterol. Dried mango has a higher caloric density than fresh mango, so consume it in moderation to avoid exceeding your calorie needs.
Calories and Fat
A 1-oz. serving of dried mango contains 100 calories and no fat or cholesterol, making this snack a healthier choice than higher fat snacks such as potato chips, which contain about 150 calories per ounce. Still, like most dried fruits, dried mango is denser in calories than the fresh alternative. Keep portions of dried mango small to avoid consuming too many calories.
Carbohydrates
A 1-oz. serving of dried mango contains 24 g of carbs, including 13 g of sugar and 1 g of fiber. Fiber, a indigestible carbohydrate, promotes healthy bowel function and provides a feeling of fullness. Adults should get at least 20 to 30 g of dietary fiber per day, according to the Harvard School of Public Health. Choose dried mango without any added sugar to avoid consuming excess calories.
Other Nutrients
Dried mango provides small amounts of several essential nutrients. A 1-oz. serving provides 1 percent of the recommended daily intake of vitamin A, vitamin C and iron, and 4 percent of the recommended daily intake of calcium.
Comparison
A half cup serving of sliced fresh mango has only 50 calories, and no fat or cholesterol. The high water content of fresh mango gives it a low energy density, meaning you can eat a large portion without consuming too many calories. A half cup serving contains 14 g of carbs, including 1 g of fiber and 12 g of sugar, and provides 15 percent of the recommended daily intake of vitamin A and 40 percent of the recommended daily intake of vitamin C.
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