Calories in Dried Mango: Nutrition Facts & Serving Sizes
Per 1 medium
Per 100g
Source: USDA FoodData Central, SR Legacy, March 2026.
Dried mango is dehydrated mango that concentrates the fruit's natural sugars and nutrients into a smaller, shelf-stable form. One medium serving (130g) contains 415 calories, 102g carbs, and 86g of sugar, making portion awareness essential. Per 100g, dried mango provides 319 calories and 78.6g of carbohydrates. Despite the high carb content, dried mango retains meaningful micronutrients from the fresh fruit: 42.3mg of vitamin C, 67mcg of vitamin A, 4mg of vitamin E, and 68mcg of folate per 100g. It also contains 2.5g of protein per 100g, higher than most dried fruits. Sodium is notable at 162mg per 100g (and 211mg per medium serving) due to processing. Dried mango is a popular addition to trail mix and a quick energy source for endurance athletes. For anyone in a calorie deficit, it requires careful portioning since the calorie density is more than 5 times that of fresh mango.
Nutrition Highlights
Calories by Serving Size
| Serving | Cal | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| 1 medium | 414.7 | 3.3g | 102.2g | 1.6g | 3.1g |
| 100g | 319 | 2.5g | 78.6g | 1.2g | 2.4g |
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Full Nutrition Facts (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 319 | 16% |
| Protein | 2.5g | 5% |
| Total Fat | 1.2g | 2% |
| Saturated Fat | 0.3g | 2% |
| Total Carbohydrates | 78.6g | 29% |
| Dietary Fiber | 2.4g | 9% |
| Sugars | 66.3g | 133% |
| Sodium | 162mg | 7% |
Vitamins & Minerals (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Saturated Fat | 0.3g | 0% |
| Iron | 0.2mg | 1% |
| Potassium | 279mg | 6% |
| Vitamin A | 67mcg | 7% |
| Vitamin C | 42.3mg | 47% |
| Vitamin B6 | 0.3mg | 18% |
| Magnesium | 20mg | 5% |
| Phosphorus | 50mg | 4% |
| Zinc | 0.3mg | 3% |
| Selenium | 2.1mcg | 4% |
| Folate | 68mcg | 17% |
| Thiamin (B1) | 0.1mg | 8% |
| Riboflavin (B2) | 0.1mg | 8% |
| Niacin (B3) | 2mg | 13% |
% Daily Values based on a 2,000 calorie diet (FDA reference).
Health Benefits of Dried Mango
Dried mango retains several key nutrients from fresh mango in concentrated form. The 42.3mg of vitamin C per 100g supports immune function, collagen synthesis, and enhances the absorption of non-heme iron from plant foods. This is roughly 47% of the daily recommended intake in a 100g serving.
Vitamin A at 67mcg per 100g contributes to eye health, immune defense, and skin integrity. Vitamin E at 4mg per 100g is a meaningful antioxidant dose, protecting cells from oxidative stress linked to intense training and inflammation.
Folate at 68mcg per 100g supports DNA synthesis and red blood cell formation. This is particularly relevant for those doing high-intensity training where cell turnover is elevated.
The 2.4g of fiber per 100g slows sugar absorption to some degree, though the high sugar content still makes dried mango a high glycemic impact food. The 279mg of potassium per 100g supports electrolyte balance and muscle function.
For athletes, dried mango can serve as a convenient pre-workout or during-event carbohydrate source. The rapid-digesting sugars provide quick energy, and the portability makes it practical. Outside of performance contexts, frequent consumption should be moderated due to calorie and sugar density.
Dietary Considerations
Dried mango is vegan, gluten-free, and dairy-free. It is not suitable for keto or low-carb diets, with 78.6g of carbs per 100g. It is also high in sugar (66.3g per 100g) and sodium (162mg per 100g), so anyone monitoring sodium intake or following a low-sugar diet should limit portions. At 319 calories per 100g, dried mango is a calorie-dense food that can easily push you over your daily calorie target if eaten freely. It fits into paleo and Mediterranean diets in small amounts. Dried mango works well as a calorie-dense energy source for endurance sports or active days requiring higher carbohydrate intake. For fat loss phases, it is better to use fresh mango at 60 calories per 100g, which provides more volume per calorie.
Daily Intake (100g)
100g of dried mango provides 16% of a 2,000-calorie diet.
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Frequently Asked Questions
How many calories in dried mango?
Dried mango contains 319 calories per 100g. A medium serving (130g) provides approximately 415 calories. The high calorie count comes from the concentration of sugars during the drying process, which removes water and leaves behind dense carbohydrates.
Is dried mango good for weight loss?
Dried mango is not well-suited for weight loss due to its high calorie density of 319 calories per 100g and 66.3g of sugar. Fresh mango at 60 calories per 100g provides far more volume and satiety per calorie. If you enjoy mango flavor, choose fresh mango instead during a cut.
How much protein in dried mango?
Dried mango contains 2.5g of protein per 100g, which is higher than most dried fruits. A medium serving (130g) provides 3.3g of protein. It is still a low-protein food overall and should be paired with a protein source at meals or snacks.
Is dried mango high in sugar?
Yes. Dried mango contains 66.3g of sugar per 100g. A single medium serving (130g) delivers 86.2g of sugar. This is extremely high and makes dried mango unsuitable for anyone limiting sugar intake or managing blood sugar levels.
Why is dried mango high in sodium?
Many commercial dried mango products have sodium added during processing, often as a preservative or flavor enhancer. The data reflects 162mg of sodium per 100g, and a medium serving contains 210.6mg. Check packaging and look for no-added-sodium versions if sodium is a concern.
Is dried mango the same as fresh mango nutritionally?
No. Drying removes water and concentrates all nutrients and sugars. Fresh mango has about 60 calories and 13.4g of sugar per 100g, while dried mango has 319 calories and 66.3g of sugar per 100g. Dried mango does retain vitamins A, C, and E reasonably well, but the calorie and sugar load per serving is far higher.
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