Dried mango is a type of dried fruit. Dried fruit nutrition can be beneficial, and desiccated fruit is viewed as a healthy snacking option. It's certainly better than junk food or sweet candy.
However, you should still exercise moderation while consuming dried fruit, since it has more calories and sugar than fresh fruit, according to the Harvard Medical School. Dried fruit doesn't have any of the water that normal fruit has, which means it will be a lot less filling than normal fruit. That means you're more prone to overeating when snacking on dried fruit than when you're eating fresh fruit.
You should be even more careful with tropical dried fruits since they have more sugar than non-tropical fruits. Some examples of tropical fruits are mangoes and pineapples. These have a lot more sugar than their non-tropical counterparts, such as berries and apples.
Try measuring out a specific serving size the next time you eat dried fruit, instead of eating directly from the bag. That way, you'll avoid falling into the trap of overeating and getting the short end of the dried fruit nutrition stick.
Read more: 14 Surprising Facts About Mangos
Nutritional Content of Dried Mango
According to the USDA FoodData Central, dried and unsweetened mango has more concentrated carbohydrates and calories than regular mango. A third of a cup of dried mango contains about 160 calories. Most of these calories come from the carbohydrate content of the mango bulk. Dried mango contains small amounts of fat and protein.
While a third of a cup of dried mango provides about 160 calories, this translates to 40 grams of just carbohydrates. Two of these 40 grams come from dietary fiber, while 32 grams come from sugar.
These numbers are true only for unsweetened dried mango. Sweetened dried mango is widely available and generally contains more calories and sugar than the unsweetened variety, according to USDA FoodData Central.
Read more: Can Diabetics Eat Dried Fruit?
Vitamins and Minerals in Mango
Dried mango will provide you with about 20 percent of your recommended daily dose of vitamin A and is considered a rich source of this vitamin. The Mayo Clinic recommends that adult men get 900 micrograms of vitamin A daily and that adult women get at least 700 micrograms.
Dried mangoes do not contain as much vitamin C as their fresh counterparts, and will only provide you with about two percent of your daily recommended intake of vitamin C. Adults need 65 to 90 milligrams of vitamin C per day, according to the Mayo Clinic. Vitamin C, like many other water-soluble vitamins in the mango bulk, is lost during the drying process. Mango bulk is better for you than dried mango, especially the sweetened variety.
Dried mango does not have an abundance of minerals. However, it does contain some iron but no calcium. The FDA recommends that 19 to 50-year-old men get 8 milligrams of iron each day and that women get at least 18 milligrams. The National Institutes of Health recommend that adults ages 19 to 50 consume at least 1,000 milligrams of calcium per day.
Iron is an important mineral that aids in the transportation of oxygen in the blood, and also with the storing of oxygen in the muscles. Calcium helps to keep your bones strong and dense, and your nerves, muscles and heart functioning properly.
Sulfur dioxide isn't just restricted to dried mango but is actually present in many kinds of dried fruit, making it a common feature of dried fruit nutrition. Sulfur dioxide is important to help prevent the dried fruit from rotting and keeps it looking brightly-colored.
Sulfur dioxide is a sulfite, and some individuals are sensitive to these compounds, experiencing asthmatic reactions as soon as they ingest them, according to Cleveland Clinic. If you're a sulfite-sensitive individual, you should generally avoid dried fruits and other processed foods that contain sulfites. Instead, you should opt for organic dried fruits, which do not contain any sulfites.