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Dried Mango
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Dried Mango

Mangifera indica

Clinical Encyclopedia

Dried mango is a concentrated source of nutrients, providing a rich flavor and sweetness while retaining many of the vitamins and minerals found in fresh mangoes. It is often used in snacks, desserts, and various culinary dishes.

Scientific NameMangifera indica
Region of OriginIndia
Popular Comparisons:
Dried Mango VS AcerolaDried Mango VS American Black ElderberryDried Mango VS American BladdernutDried Mango VS American ElderberryDried Mango VS American HackberryDried Mango VS American Plum

Macronutrient Ratio

Caloric distribution of primary energy metrics per 100g

Calories319 kcal
Water
20%
Fiber6g
Total79.5g
Protein
2.4g(3%)
Fats
0.6g(1%)
Carbohydrates
76.5g(96%)

Micronutrient DV% Score

Top vitamins and minerals ranked by percentage of Daily Recommended Value

Vitamins (DV%)
Minerals (DV%)

Health Benefits

✓Rich in antioxidants, dried mango helps combat oxidative stress and may reduce the risk of chronic diseases.
✓High in dietary fiber, it supports digestive health and can aid in weight management by promoting satiety.
✓Contains essential vitamins and minerals, including vitamin A and potassium, which are vital for maintaining healthy vision and heart function.
✓The natural sugars in dried mango provide a quick source of energy, making it an excellent snack for athletes and active individuals.

Possible Risks & Side Effects

!Excessive consumption may lead to increased calorie intake and potential weight gain due to its high sugar content.
!Individuals with diabetes should monitor their intake due to the glycemic index of dried mango.

How to Prepare & Consume

Dried mango can be enjoyed as a snack on its own, added to trail mixes, or rehydrated in water for use in recipes. It is best stored in a cool, dry place to maintain freshness.

Smart Selection & Storage

How to Select

Choose dried mango that is bright in color and free from added sugars or preservatives. Look for a soft texture without excessive stickiness.

How to Store

Store dried mango in an airtight container in a cool, dry place, away from direct sunlight to maintain its quality and prevent spoilage.

Myths vs Realities

MythDried mango is unhealthy because it contains too much sugar.+
RealityWhile dried mango does contain natural sugars, it also provides essential nutrients and can be part of a balanced diet when consumed in moderation.
MythAll dried fruits are the same.+
RealityDried mango is unique in its nutrient profile and flavor compared to other dried fruits, offering specific health benefits.
MythDried mango has no nutritional value.+
RealityDried mango retains many nutrients from fresh mangoes, including vitamins A and C, and is a good source of dietary fiber.

Healthy Recipes

Dried Mango Quinoa Salad

A refreshing quinoa salad featuring dried mango, mixed greens, and a zesty lime dressing, perfect for a light lunch or dinner.

Ingredients
  • 1 cup cooked quinoa
  • 1/2 cup dried mango, chopped
  • 2 cups mixed greens
  • 1/4 cup red bell pepper, diced
  • 1/4 cup cucumber, diced
  • 2 tablespoons olive oil
  • 1 tablespoon lime juice
  • Salt and pepper to taste
Instructions
  1. 1. In a large bowl, combine cooked quinoa, chopped dried mango, mixed greens, red bell pepper, and cucumber.
  2. 2. In a small bowl, whisk together olive oil, lime juice, salt, and pepper.
  3. 3. Drizzle the dressing over the salad, toss gently, and serve immediately.

Dried Mango Chia Pudding

A creamy and nutritious chia pudding infused with dried mango, perfect for breakfast or a healthy snack.

Ingredients
  • 1/4 cup chia seeds
  • 1 cup almond milk
  • 1/2 cup dried mango, blended into powder
  • 1 tablespoon honey or maple syrup
  • Fresh mango slices for topping
Instructions
  1. 1. In a bowl, mix chia seeds, almond milk, dried mango powder, and honey or maple syrup.
  2. 2. Stir well and let it sit for 10 minutes, then stir again to prevent clumping.
  3. 3. Refrigerate for at least 2 hours or overnight. Serve topped with fresh mango slices.

Spicy Dried Mango Salsa

A vibrant and spicy salsa made with dried mango, tomatoes, and jalapeños, ideal for topping grilled fish or chicken.

Ingredients
  • 1/2 cup dried mango, diced
  • 1 cup tomatoes, diced
  • 1/4 cup red onion, finely chopped
  • 1 jalapeño, seeded and minced
  • 1/4 cup cilantro, chopped
  • Juice of 1 lime
  • Salt to taste
Instructions
  1. 1. In a mixing bowl, combine diced dried mango, tomatoes, red onion, jalapeño, and cilantro.
  2. 2. Add lime juice and salt, mixing well to combine all ingredients.
  3. 3. Let the salsa sit for 15 minutes to allow flavors to meld before serving.

Dried Mango Energy Bites

Nutritious energy bites made with dried mango, oats, and nuts, perfect for a quick snack on the go.

Ingredients
  • 1 cup rolled oats
  • 1/2 cup dried mango, chopped
  • 1/2 cup almond butter
  • 1/4 cup honey
  • 1/4 cup chopped nuts (almonds or walnuts)
  • 1/4 teaspoon vanilla extract
Instructions
  1. 1. In a mixing bowl, combine rolled oats, chopped dried mango, almond butter, honey, chopped nuts, and vanilla extract.
  2. 2. Mix until well combined, then refrigerate for 30 minutes.
  3. 3. Form into bite-sized balls and store in an airtight container in the fridge.

Dried Mango and Coconut Smoothie

A tropical smoothie blending dried mango with coconut milk and spinach for a refreshing and nutritious drink.

Ingredients
  • 1/2 cup dried mango, soaked in water
  • 1 cup coconut milk
  • 1 cup spinach
  • 1 banana
  • 1 tablespoon chia seeds
Instructions
  1. 1. Soak dried mango in water for 30 minutes, then drain.
  2. 2. In a blender, combine soaked mango, coconut milk, spinach, banana, and chia seeds.
  3. 3. Blend until smooth and creamy, then serve immediately.

Dried Mango Oatmeal Cookies

Soft and chewy oatmeal cookies packed with dried mango and nuts, a healthier twist on a classic treat.

Ingredients
  • 1 cup rolled oats
  • 1/2 cup whole wheat flour
  • 1/2 cup dried mango, chopped
  • 1/4 cup nuts (pecans or walnuts), chopped
  • 1/2 cup coconut sugar
  • 1/4 cup coconut oil, melted
  • 1 egg
  • 1 teaspoon vanilla extract
  • 1/2 teaspoon baking soda
Instructions
  1. 1. Preheat the oven to 350°F (175°C) and line a baking sheet with parchment paper.
  2. 2. In a bowl, mix oats, flour, coconut sugar, baking soda, chopped dried mango, and nuts.
  3. 3. In another bowl, whisk together melted coconut oil, egg, and vanilla extract. Combine with dry ingredients and mix well.
  4. 4. Scoop tablespoons of dough onto the prepared baking sheet and bake for 10-12 minutes.

Dried Mango and Spinach Salad

A nutritious salad featuring fresh spinach, dried mango, and a tangy vinaigrette, perfect as a side dish or a light meal.

Ingredients
  • 4 cups fresh spinach
  • 1/2 cup dried mango, sliced
  • 1/4 cup feta cheese, crumbled
  • 1/4 cup walnuts, toasted
  • 2 tablespoons balsamic vinegar
  • 2 tablespoons olive oil
  • Salt and pepper to taste
Instructions
  1. 1. In a large salad bowl, combine fresh spinach, sliced dried mango, feta cheese, and toasted walnuts.
  2. 2. In a small bowl, whisk together balsamic vinegar, olive oil, salt, and pepper.
  3. 3. Drizzle the dressing over the salad, toss gently, and serve.

Dried Mango and Black Bean Tacos

Flavorful tacos filled with black beans, dried mango, and avocado, offering a delicious plant-based meal option.

Ingredients
  • 1 can black beans, rinsed and drained
  • 1/2 cup dried mango, chopped
  • 1 avocado, sliced
  • 1/2 teaspoon cumin
  • Corn tortillas
  • Fresh cilantro for garnish
  • Lime wedges for serving
Instructions
  1. 1. In a bowl, mix black beans, chopped dried mango, and cumin until well combined.
  2. 2. Warm corn tortillas in a skillet, then fill each with the black bean mixture and top with avocado slices.
  3. 3. Garnish with fresh cilantro and serve with lime wedges.

Dried Mango Yogurt Parfait

A delicious yogurt parfait layered with dried mango, granola, and fresh berries for a healthy breakfast or snack.

Ingredients
  • 1 cup Greek yogurt
  • 1/2 cup dried mango, chopped
  • 1/2 cup granola
  • 1/2 cup mixed berries (strawberries, blueberries, raspberries)
Instructions
  1. 1. In a glass or bowl, layer Greek yogurt, chopped dried mango, granola, and mixed berries.
  2. 2. Repeat the layers until all ingredients are used, finishing with berries on top.
  3. 3. Serve immediately for a refreshing treat.

Frequently Asked Questions (FAQ)

Is dried mango healthy?

Yes, dried mango is a nutritious snack that provides vitamins, minerals, and fiber, but should be consumed in moderation due to its high sugar content.

How many calories are in dried mango?

There are approximately 319 calories in 100 grams of dried mango.

Can dried mango help with digestion?

Yes, the high fiber content in dried mango can aid digestion and promote gut health.

Is dried mango good for weight loss?

In moderation, dried mango can be part of a weight loss diet due to its fiber content, which helps you feel full.

How should dried mango be stored?

Dried mango should be stored in an airtight container in a cool, dry place to maintain its freshness.

Can I eat dried mango if I have diabetes?

If you have diabetes, it's important to monitor your portion sizes due to the sugar content in dried mango.

What are the benefits of dried mango?

Dried mango is rich in antioxidants, vitamins, and minerals, providing health benefits such as improved digestion and energy.

How is dried mango made?

Dried mango is made by removing the moisture from fresh mango slices, typically through dehydration or drying processes.

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Comparisons
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Nutrients
Protein in Dried Mango Calories in Dried Mango Vitamin-c in Dried Mango Magnesium in Dried Mango
Featured Guides
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