How Many Calories Are in 100 g of Dried Mango?

November 19, 2025 •

2 min read

Typically, 100g of unsweetened dried mango contains roughly 314–340 calories. This makes it more calorie-dense than fresh mango. The drying process removes water, concentrating natural sugars and nutrients.

Quick Summary

This article discusses the caloric content of 100g of dried mango. It examines the nutritional value and factors that affect the calorie count. It compares dried and fresh mango, offering practical tips for healthy consumption.

Key Points

Caloric Density: 100 g of unsweetened dried mango has approximately 314–340 calories, more than fresh mango.
Added Sugars: Sweetened dried mango boosts calories; choose unsweetened.
Nutrient Concentration: Drying concentrates sugars, carbs, and fiber, making it calorie-dense but nutrient-rich.
Portion Control: Eat smaller portions (30-40g) to manage calorie intake.
Health Benefits: Dried mango offers antioxidants, fiber, Vitamin A, and potassium.

Dried Mango's Caloric Density Explained

When mangoes dry, their water evaporates, concentrating the natural sugars and calories. A 100-gram serving of fresh mango has around 65 calories, but dried mango can have over 300 calories. This difference is important for anyone watching their energy intake. The reason is that a smaller volume contains a larger quantity of carbohydrates, sugars, and fiber.

Factors Influencing Dried Mango Calories

The final calorie count varies based on the processing method and added ingredients.

Added Sugars: Many dried mangoes have added sugar or syrup for flavor. This raises the calories and sugar. Unsweetened or organic varieties help to minimize both.
Processing Method: Drying affects the moisture and calorie density. Air-drying makes it chewier. Freeze-dried mango is crunchy and has a slightly different calorie count.
Mango Variety: Different mangoes have different natural sugar levels. Some are sweeter, which affects the dried product's calorie count.

Dried vs. Fresh Mango: A Nutritional Comparison

Comparing fresh and dried mango is key to making informed choices. Both have similar nutrients, but the concentration differs due to water removal.


Nutrient (per 100g)	Fresh Mango (approx.)	Unsweetened Dried Mango (approx.)
Calories	~65 kcal	~314–340 kcal
Sugar	~14g	~51g–75g
Fiber	~1.6g	~5g–7g
Vitamin A	High (around 10% DV)	Significant amount
Vitamin C	High (around 67% DV)	Lower due to heat sensitivity
Water	High (around 83%)	Very low

Dried mango has more calories and sugar, but also more fiber, which aids digestion. The higher fiber can help with blood sugar spikes, especially in moderation.

Smart Consumption for Health

Dried mango can be a healthy snack with mindful eating. Tips include:

Portion Control: A small handful (30-40g) is ideal.
Choose Unsweetened: Check the ingredients. The healthiest has only mango.
Pair with Protein and Fat: Combine dried mango with nuts, seeds, or yogurt to slow sugar absorption and increase fullness.
Incorporate into Recipes: Use dried mango in trail mix, oatmeal, or baked goods for natural sweetness.

The Benefits Beyond Calories

Dried mango is a nutritional powerhouse, offering essential vitamins and minerals, such as Vitamin A for eye and skin health and potassium for blood pressure. It also provides fiber for digestive regularity and gut health. Its antioxidants protect against free radical damage, supporting overall health and reducing chronic disease risk.

Conclusion

100 g of dried mango is calorie-dense, usually containing 314–340 kcal due to concentrated sugars. Choose unsweetened varieties and practice portion control to avoid excess sugar and calories. When eaten mindfully, dried mango is a nutritious alternative to processed snacks. By choosing the right product and controlling intake, you can enjoy dried mango's benefits guilt-free.

For nutritional information and portion guidance, consult a trusted health source like Healthline: Is Dried Mango Healthy? Nutrition, Benefits, and Downsides.

Frequently Asked Questions

Drying removes water, concentrating sugars and nutrients, so dried mango has more calories per gram.

Dried mango can fit into a weight-conscious diet with moderation. Fiber aids satiety, but its high calories require portion control.

Check the ingredient list; unsweetened dried mango lists only 'mango.' Added sweeteners are listed separately.

A healthy serving is about 30–40 grams, providing sweetness and fiber without excess calories.

Yes, dried mango retains many vitamins. While some are reduced, vitamins A and E, fiber, and antioxidants are largely preserved.

Dried mango's concentrated sugars can impact blood sugar. Diabetics should consume it in moderation, with protein or fat, and consult a healthcare provider.

Store dried mango in an airtight container, in a cool, dry place away from sunlight. Refrigeration can help maintain freshness.