Dry mango powder, or amchur, is a staple spice in Indian cuisine, celebrated for its tangy, slightly citrusy flavor that can tenderize meat and add a bright kick to curries, marinades, and chutneys. Made from unripe, green mangoes that are dried and ground, its concentrated form offers a distinct nutritional profile compared to its fresh counterpart. While it is generally used in small quantities, understanding the nutritional value of dry mango powder per 100g reveals its potent contribution of vitamins, minerals, and other health-promoting compounds.
Nutritional Breakdown of Dry Mango Powder per 100g
The nutritional content of amchur can differ based on factors such as the mango variety, ripeness at harvest, and the drying process used. However, general estimates from several sources can provide a comprehensive picture of its nutritional value.
Macronutrients
- Energy: Around 340 kcal per 100g. This is a concentrated energy source due to the removal of water.
- Carbohydrates: Approximately 64-90g per 100g, with sugars varying significantly depending on the ripeness of the fruit used. As it is typically made from unripe mangoes, the sugar content can be much lower than in sweetened dried mango slices.
- Fiber: A key component, with some reports indicating up to 25g of fiber per 100g. This dietary fiber is beneficial for digestive health.
- Protein: A small but notable amount, averaging around 2.8-5g per 100g.
- Fat: Extremely low, often cited as less than 1g per 100g.
Vitamins and Minerals
- Vitamins: Amchur is particularly rich in vitamins, including C, A, and E, as well as B vitamins. Vitamin C is a powerful antioxidant, although some heat-sensitive vitamins can be reduced during the drying process.
- Minerals: Important minerals found in dry mango powder include iron, calcium, and potassium. It is also noted for containing traces of other minerals that contribute to overall well-being.
Health Benefits of Dry Mango Powder
Beyond its fundamental nutritional values, amchur is associated with several health benefits, particularly in traditional Ayurvedic medicine.
- Enhances Digestive Health: The high fiber content and natural acids in amchur can stimulate digestive enzymes, help regulate bowel movements, and combat issues like constipation and flatulence.
- Rich in Antioxidants: Amchur is packed with antioxidants, including polyphenols, carotenoids, and vitamin C. These compounds help combat oxidative stress and protect cells from damage.
- Supports the Immune System: The abundance of Vitamin C and other antioxidants helps strengthen the body's immune defenses.
- Boosts Iron Absorption: The presence of Vitamin C aids the body in more effectively absorbing iron from plant-based foods.
- May Aid Weight Management: With low calories and high fiber, amchur can be a flavorful, low-carb addition to dishes, potentially helping to regulate metabolism.
- Promotes Skin Health: The antioxidants and vitamins A and E found in the powder may support healthier, more youthful-looking skin.
- Assists in Detoxification: The powder is known for its ability to help eliminate toxins and support liver function.
Comparison: Dry Mango Powder vs. Fresh Mango
For a clear perspective on the differences, here is a comparison table outlining the nutritional content of 100g of dry mango powder versus 100g of fresh mango. Note that values for amchur can vary by brand and processing method, as reflected in search results.
| Nutrient | Dry Mango Powder (Amchur) per 100g | Fresh Mango per 100g | Key Difference |
|---|---|---|---|
| Calories | ~340 kcal | ~60 kcal | Water removal concentrates calories in the powder. |
| Carbohydrates | ~64-90g | ~15g | Significantly higher in concentrated powder due to dehydration. |
| Sugar | Low (~0-80g) | ~14g | Low in unsweetened amchur, but very high in sweetened versions. |
| Fiber | Up to 25g | ~1.6g | Higher fiber concentration in the powder. |
| Vitamin C | Present | Present | Some heat-sensitive nutrients like Vitamin C are reduced during drying. |
| Water Content | Very low | Very high (approx. 83g) | Fresh fruit is mostly water. |
Common Culinary Uses for Dry Mango Powder
- Seasoning for Savory Dishes: Amchur adds a tangy lift to curries, lentils (dals), and vegetable dishes, especially in North Indian cuisine.
- Marinades and Rubs: The acidic properties of amchur help to tenderize meat and poultry, making it an excellent ingredient for marinades and spice rubs.
- Chutneys and Pickles: It is a common ingredient in many chutneys, adding a pleasant sour note, and can also be used as a preserving agent in pickles.
- Street Food Sprinkling: A key component of chaat masala, amchur is sprinkled over popular street foods like pakoras, samosas, and fruit salads.
- Substitute for Citrus: When lemons or tamarind are unavailable, amchur can be used as a souring agent in various recipes.
Conclusion
While typically used in small quantities, a 100g serving of dry mango powder provides a dense nutritional profile, with significant amounts of fiber, antioxidants, and a range of essential vitamins and minerals. It is important to note that the specific nutritional values can vary, and heat-sensitive vitamins may be diminished during processing. As a concentrated, low-calorie flavoring agent, it offers a healthier way to add a tangy zest to meals without the added sugars or fats found in other condiments. Dry mango powder's versatility and health benefits make it a valuable spice for both flavor and wellness.
For further reading on the effects of mango consumption on health, see the authoritative study here: Effects of fresh vs dried mango consumption on satiety and postprandial glucose
