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Freeze-Dried Mango
Fruits
Nutri-ScoreA

Freeze-Dried Mango

Mangifera indica

Clinical Encyclopedia

SM
Scientifically reviewed by:Dra. Sofía Méndez (Clinical Nutritionist)
Nutri-Score & Health Summary

Freeze-Dried Mango provides 350 kcal, 3.4g of protein, 85g of carbohydrates, and 7g of fiber per 100g. With a Nutri-Score grade 'A', it is a highly recommended option for nutrient density.

Freeze-dried mango is a concentrated form of the fruit that retains most of its nutrients while providing a lightweight, shelf-stable option for snacking or cooking. It is rich in vitamins, particularly vitamin C and A, and offers a sweet, tangy flavor.

Also known as:
Dehydrated MangoDried Mango
Scientific NameMangifera indica
Region of OriginIndia
Popular Comparisons:
Freeze-Dried MangoFreeze-Dried MangoVSAcai Berry BlendAcai Berry BlendFreeze-Dried MangoFreeze-Dried MangoVSAcerolaAcerolaFreeze-Dried MangoFreeze-Dried MangoVSAmerican Black ElderberryAmerican Black ElderberryFreeze-Dried MangoFreeze-Dried MangoVSAmerican BladdernutAmerican BladdernutFreeze-Dried MangoFreeze-Dried MangoVSAmerican ElderberryAmerican ElderberryFreeze-Dried MangoFreeze-Dried MangoVSAmerican HackberryAmerican HackberryFreeze-Dried MangoFreeze-Dried MangoVSAmerican PlumAmerican PlumFreeze-Dried MangoFreeze-Dried MangoVSAppleAppleFreeze-Dried MangoFreeze-Dried MangoVSApricotApricotFreeze-Dried MangoFreeze-Dried MangoVSSweet Moorpack ApricotSweet Moorpack Apricot

Macronutrient Ratio

Caloric distribution of primary energy metrics per 100g

Calories350 kcal
Water
2%
Fiber7g
Total89.4g
Protein
3.4g(4%)
Fats
1g(1%)
Carbohydrates
85g(95%)

Micronutrient DV% Score

Top vitamins and minerals ranked by percentage of Daily Recommended Value

Vitamins (DV%)
Minerals (DV%)

Complete Micronutrient Breakdown

Detailed concentration of essential micronutrients per 100g serving.

Vitamins

Major Source (≥ 2% DV)
Vitamin C60 mg (67%)
Vitamin A1080 IU (22%)
Vitamins with less than 2% DVNone registered

Minerals

Major Source (≥ 2% DV)
Potassium600 mg (13%)
Magnesium70 mg (17%)
Minerals with less than 2% DVNone registered

Health Benefits

✓Rich in antioxidants, freeze-dried mango helps combat oxidative stress and may reduce the risk of chronic diseases.
✓High fiber content promotes digestive health and can aid in weight management by enhancing satiety.
✓Contains essential vitamins and minerals that support immune function and overall health.
✓Convenient and portable, making it an excellent snack option for on-the-go lifestyles.

Possible Risks & Side Effects

!Excessive consumption may lead to increased sugar intake, which can affect blood sugar levels.
!Individuals with mango allergies should avoid freeze-dried mango to prevent allergic reactions.

How to Prepare & Consume

Enjoy freeze-dried mango as a snack, add it to smoothies, or rehydrate it in water for use in recipes.

Smart Selection & Storage

How to Select

Choose freeze-dried mango that is bright in color and has a pleasant aroma. Avoid packages with signs of moisture or damage.

How to Store

Store in a cool, dry place in an airtight container to maximize shelf life and maintain quality.

Myths vs Realities

MythFreeze-dried mango has no nutritional value.
RealityFreeze-dried mango retains most of the nutrients found in fresh mango, making it a healthy snack.
MythAll dried fruits are unhealthy due to added sugars.
RealityFreeze-dried mango contains no added sugars, making it a healthier alternative to many other dried fruits.
MythYou can't use freeze-dried mango in cooking.
RealityFreeze-dried mango can be used in various recipes, including smoothies, baked goods, and snacks.

Healthy Recipes

Freeze-Dried Mango Smoothie Bowl

This vibrant smoothie bowl combines freeze-dried mango with creamy yogurt and topped with fresh fruits and seeds for a nutritious breakfast.

Ingredients
  • 1 cup Greek yogurt
  • 1/2 cup almond milk
  • 1/4 cup freeze-dried mango
  • 1 banana
  • 1 tablespoon chia seeds
  • Fresh berries for topping
Instructions
  1. 1. Blend Greek yogurt, almond milk, freeze-dried mango, and banana until smooth.
  2. 2. Pour the smoothie into a bowl.
  3. 3. Top with chia seeds and fresh berries before serving.

Mango Chia Seed Pudding

A delicious and healthy chia seed pudding infused with freeze-dried mango, perfect for breakfast or a snack.

Ingredients
  • 1/2 cup almond milk
  • 1/4 cup chia seeds
  • 1/4 cup freeze-dried mango
  • 1 tablespoon honey
  • 1 teaspoon vanilla extract
Instructions
  1. 1. In a bowl, mix almond milk, chia seeds, honey, and vanilla extract.
  2. 2. Stir in freeze-dried mango and let it sit for at least 4 hours or overnight in the fridge.
  3. 3. Serve chilled, topped with additional mango if desired.

Mango Quinoa Salad

A refreshing salad featuring quinoa, freeze-dried mango, and a zesty lime dressing, perfect for a light lunch.

Ingredients
  • 1 cup cooked quinoa
  • 1/2 cup freeze-dried mango
  • 1/4 cup diced cucumber
  • 1/4 cup chopped cilantro
  • Juice of 1 lime
  • Salt and pepper to taste
Instructions
  1. 1. In a large bowl, combine cooked quinoa, freeze-dried mango, cucumber, and cilantro.
  2. 2. Drizzle with lime juice and season with salt and pepper.
  3. 3. Toss gently and serve chilled.

Mango Energy Bites

These no-bake energy bites are packed with nutrients and flavor, featuring freeze-dried mango and oats for a perfect snack.

Ingredients
  • 1 cup rolled oats
  • 1/2 cup almond butter
  • 1/4 cup honey
  • 1/4 cup freeze-dried mango
  • 1/4 cup shredded coconut
Instructions
  1. 1. In a bowl, mix rolled oats, almond butter, honey, and freeze-dried mango until well combined.
  2. 2. Form the mixture into small balls and roll in shredded coconut.
  3. 3. Refrigerate for 30 minutes before serving.

Mango Coconut Chia Smoothie

A tropical smoothie that blends freeze-dried mango with coconut milk and chia seeds for a refreshing drink.

Ingredients
  • 1 cup coconut milk
  • 1/4 cup freeze-dried mango
  • 2 tablespoons chia seeds
  • 1 banana
  • Ice cubes
Instructions
  1. 1. Blend coconut milk, freeze-dried mango, chia seeds, banana, and ice cubes until smooth.
  2. 2. Pour into a glass and enjoy immediately.
  3. 3. Garnish with a sprinkle of chia seeds on top.

Mango Avocado Toast

A healthy twist on avocado toast, topped with creamy avocado and freeze-dried mango for a burst of flavor.

Ingredients
  • 2 slices whole grain bread
  • 1 ripe avocado
  • 1/4 cup freeze-dried mango
  • Salt and pepper to taste
  • Lime juice
Instructions
  1. 1. Toast the bread slices until golden brown.
  2. 2. Mash the avocado and spread it on the toast.
  3. 3. Top with freeze-dried mango, a drizzle of lime juice, and season with salt and pepper.

Mango Oatmeal Cookies

These chewy oatmeal cookies are made with freeze-dried mango and are a healthy treat for any time of the day.

Ingredients
  • 1 cup rolled oats
  • 1/2 cup whole wheat flour
  • 1/4 cup freeze-dried mango
  • 1/4 cup honey
  • 1/2 teaspoon baking soda
  • 1/4 cup coconut oil
Instructions
  1. 1. Preheat the oven to 350°F (175°C).
  2. 2. In a bowl, mix oats, flour, baking soda, and freeze-dried mango.
  3. 3. In another bowl, combine honey and melted coconut oil, then mix with dry ingredients.
  4. 4. Scoop onto a baking sheet and bake for 10-12 minutes.

Mango Yogurt Parfait

Layered parfait with creamy yogurt, freeze-dried mango, and granola for a delicious and nutritious breakfast or snack.

Ingredients
  • 1 cup Greek yogurt
  • 1/2 cup granola
  • 1/4 cup freeze-dried mango
  • Honey for drizzling
Instructions
  1. 1. In a glass, layer Greek yogurt, granola, and freeze-dried mango.
  2. 2. Repeat the layers until the glass is full.
  3. 3. Drizzle with honey before serving.

Mango Salsa

A fresh and zesty mango salsa made with freeze-dried mango, perfect for topping grilled fish or chicken.

Ingredients
  • 1/2 cup freeze-dried mango
  • 1/4 cup diced red onion
  • 1/4 cup chopped cilantro
  • Juice of 1 lime
  • Salt to taste
Instructions
  1. 1. Rehydrate freeze-dried mango in warm water for 10 minutes, then chop.
  2. 2. In a bowl, combine chopped mango, red onion, cilantro, lime juice, and salt.
  3. 3. Mix well and serve chilled.

Mango Protein Pancakes

Fluffy protein pancakes made with freeze-dried mango, perfect for a healthy breakfast or post-workout meal.

Ingredients
  • 1 cup oat flour
  • 1 scoop protein powder
  • 1/4 cup freeze-dried mango
  • 1 cup almond milk
  • 1 egg
  • 1 teaspoon baking powder
Instructions
  1. 1. In a bowl, mix oat flour, protein powder, and baking powder.
  2. 2. In another bowl, whisk almond milk and egg, then combine with dry ingredients.
  3. 3. Fold in freeze-dried mango and cook pancakes on a skillet until golden brown.

Frequently Asked Questions (FAQ)

What is freeze-dried mango?

Freeze-dried mango is fresh mango that has had its moisture removed through a freeze-drying process, preserving its flavor and nutrients.

How do I store freeze-dried mango?

Store freeze-dried mango in a cool, dry place in an airtight container to maintain freshness.

Can freeze-dried mango be rehydrated?

Yes, freeze-dried mango can be rehydrated by soaking it in water for about 10-15 minutes.

Is freeze-dried mango healthy?

Yes, it is a healthy snack option, rich in vitamins and fiber, but should be consumed in moderation due to its sugar content.

How long does freeze-dried mango last?

When stored properly, freeze-dried mango can last for several years without losing its quality.

Can I use freeze-dried mango in baking?

Yes, freeze-dried mango can be used in baking, but it may require rehydration for best results.

Is freeze-dried mango gluten-free?

Yes, freeze-dried mango is naturally gluten-free.

What are the nutritional benefits of freeze-dried mango?

It is high in vitamins A and C, fiber, and antioxidants, contributing to overall health and wellness.

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Comparisons
Freeze-Dried Mango vs Acai Berry Blend Freeze-Dried Mango vs Acerola Freeze-Dried Mango vs American Black Elderberry
Nutrients
Protein in Freeze-Dried Mango Calories in Freeze-Dried Mango Vitamin-c in Freeze-Dried Mango Magnesium in Freeze-Dried Mango
Featured Guides
Health Benefits of Freeze-Dried Mango Healthy Recipes with Freeze-Dried Mango
Rankings
Fruits high in vitamin-c Fruits high in fiber Fruits low in carbohidratos Fruits low in índice glucémico