How many calories are in 40g of dried mango? A nutritional breakdown

November 19, 2025 •

2 min read

According to Healthline, a standard 40-gram serving of unsweetened dried mango contains approximately 128 calories. This concentrated tropical treat also packs a significant amount of natural sugars, fiber, and essential vitamins into a surprisingly small portion, making it a calorie-dense but nutritious snack.

Quick Summary

A 40g serving of dried mango typically contains 120-140 calories, varying by brand and processing method. As a calorie-dense snack, it concentrates natural sugars and nutrients, providing a quick energy source along with fiber and vitamins, highlighting the need for portion control.

Key Points

Calorie Count: A 40g serving of unsweetened dried mango contains approximately 128 calories.
Calorie Concentration: The drying process removes water, concentrating the calories and natural sugars compared to fresh mango.
Nutrient-Rich: Despite the concentrated sugar, dried mango provides vitamins A and C, as well as dietary fiber.
Added Sugar Impact: Sweetened varieties of dried mango will have a higher calorie and sugar count than their unsweetened counterparts.
Moderation is Key: Due to its high sugar and calorie density, it is best to consume dried mango in moderation, especially for those with blood sugar concerns.
Digestive Health: The fiber content in dried mango can assist with digestion and promote regular bowel movements.
Versatile Snack: Dried mango can be enjoyed on its own or added to other foods like trail mix, oatmeal, or yogurt.

The Caloric Breakdown of 40g Dried Mango

A 40g serving of unsweetened dried mango generally contains between 120 and 128 calories. Sweetened versions may contain slightly more, potentially reaching 130 to 140 calories for the same serving size. This higher calorie count compared to fresh mango is because the drying process removes water, concentrating the fruit's natural sugars and energy.

Nutritional Profile of Dried Mango

A 40g serving of dried mango offers more than just calories. It provides carbohydrates, primarily from natural sugars, along with dietary fiber and some vitamins. While it's a convenient source of quick energy, its concentrated sugar content means it should be consumed in moderation, especially for those managing blood sugar levels.

Key Nutrients in 40g Dried Mango

Based on a typical 40g serving of unsweetened dried mango, the nutritional values are approximately:

Calories: ~128
Carbohydrates: ~31g
Sugars: ~27g (natural)
Fiber: ~1-2g
Protein: ~1g
Fat: Trace amounts (0g)
Vitamin C: ~19% DV
Folate: ~7% DV
Vitamin A: ~3% DV

These figures apply to unsweetened products; those with added sugar will have a different profile, particularly higher sugar levels. Always refer to the product's nutrition label for precise information.

Health Benefits and Downsides of Dried Mango

In moderation, dried mango can be a healthy snack with several benefits.

Benefits of Dried Mango

Antioxidants: Contains antioxidants like beta-carotene and vitamin C, which help protect cells.
Digestion: The fiber content supports digestive health and regularity.
Energy: Provides a quick energy boost due to concentrated natural sugars.
Convenience: It's a portable and shelf-stable snack option.

Potential Downsides and Considerations

High Sugar: Concentrated natural sugar can cause blood sugar spikes, especially for individuals with diabetes.
Calorie Dense: The high calorie count in a small serving can contribute to weight gain if overconsumed.
Sulfites: Some brands use sulfur dioxide as a preservative. Those sensitive to sulfites should seek organic or sulfite-free options.

Dried vs. Fresh Mango: A Comparison

Here is a comparison of the approximate nutritional content for 40g of fresh versus unsweetened dried mango:


Nutrient	Fresh Mango (40g)	Unsweetened Dried Mango (40g)	Note
Calories	~24	~128	Concentrated
Carbohydrates	~6g	~31g	Higher concentration
Sugars	~5.5g	~27g	Intensified natural sugars
Fiber	~0.6g	~1-2g	Also concentrated
Vitamins	High C	Rich A, lower C	Heat-sensitive C reduced

How to Incorporate Dried Mango into Your Diet

Dried mango is versatile. Pairing it with other nutrient-rich foods can help manage sugar absorption and increase satiety.

Add to trail mix with nuts and seeds.
Use as a topping for oatmeal or yogurt.
Include in baked goods.
Blend into smoothies.

For additional nutritional details on mangos, a Healthline article is available.

Conclusion

A 40g serving of unsweetened dried mango contains approximately 128 calories. While calorie and sugar dense, it also offers vitamins, antioxidants, and fiber. Enjoying it as part of a healthy diet requires portion control and choosing unsweetened options. Understanding its nutritional profile allows for informed consumption.

Frequently Asked Questions

Yes, dried mango is much more calorie-dense than fresh mango. The dehydration process removes the water content, which concentrates the natural sugars and calories into a smaller, more compact serving size.

Yes, dried mango is a decent source of dietary fiber. A 40g serving can provide around 1 to 2 grams of fiber, which aids in digestion and helps promote feelings of fullness.

Unsweetened dried mango is generally the healthier option, as it contains only the fruit's natural sugars. Sweetened varieties have added sugars, increasing the overall calorie and sugar content.

Dried mango can be included in a weight loss diet when consumed in moderation. Its fiber content can increase satiety, but its high calorie and sugar concentration means portion control is essential.

Portion control is important because dried mango is calorie-dense. It's easy to overconsume calories and sugar quickly when snacking on dried fruit, which could lead to weight gain or unwanted blood sugar spikes.

While dried mango retains many nutrients like fiber and vitamin A, heat-sensitive vitamins like Vitamin C are often reduced during the drying process. However, it still provides a good dose of antioxidants.

No, some dried mango products are treated with preservatives like sulfur dioxide to maintain their color and extend shelf life. If you are sensitive to sulfites, it is important to check the product label and look for sulfite-free varieties.