Dried Mango Nutrition: Dried mango isn’t just a sweet treat – it’s also full of good stuff for your body. At Ogani VN, we enjoy dried mango not only for its taste, but also for what it brings to your daily nutrition.
If you pick the right kind — unsweetened and naturally dried — you’re getting vitamin C, fiber, and natural antioxidants, all in one handy snack. Just 40 grams can give you nearly 25% of your daily vitamin A, plus minerals like potassium and magnesium.
We work with local farms in Vietnam to keep it simple and real: no added sugar, no over-processing — just mango, the way it should be.
Understanding dried mango’s nutritional powerhouse
When we first looked into the nutrition of our dried mango at Ogani VN, even our team was surprised by how much goodness it packs. No wonder people who care about healthy snacks often call it a “superfood”.
In just 40 grams (around 5–6 slices), you get about 130–140 calories — but more importantly, a lot of vitamins and minerals. Because the mango is dried, the nutrients become more concentrated than in fresh fruit.
Here’s why we think our dried mango is a great choice, not just tasty but also good for your body:
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Essential Vitamins | ||
| Vitamin A | 1,262 IU | 25% |
| Vitamin C | 36mg | 40% |
| Folate | 14mcg | 4% |
| Vitamin E | 1.2mg | 6% |
| Key Minerals | ||
| Potassium | 325mg | 7% |
| Magnesium | 15mg | 4% |
| Iron | 0.3mg | 2% |
| Calcium | 16mg | 2% |
Each serving has about 2 to 3 grams of fiber — that’s good news for your digestion and helps keep your energy steady throughout the day.
That’s one of the reasons why we’ve made dried mango a key part of what we do at Ogani VN. It’s not just about the taste — it’s about giving your body something real and nourishing.
Health benefits that go beyond basic nutrition
The benefits of dried mango go beyond just vitamins. Over the years working with mango farms across Vietnam, we’ve seen how eating dried mango regularly can support different parts of your health — from digestion to energy levels.
Immune system strengthening
Our dried mango is also a great source of vitamin C — just one serving can give you nearly half of what you need each day to help keep your immune system strong.
This isn’t just something we say. Over time, we’ve heard from many customers who say they feel better and get sick less often when dried mango is part of their routine.
It also has beta-carotene, which your body turns into vitamin A — good for your immune system and helps keep things like your skin and mucous membranes healthy too.
Digestive wellness support
The natural fiber in dried mango is great for your digestion — it feeds the good bacteria in your gut and helps things run smoothly, without being too harsh like some fiber supplements.
One of our customers from Ho Chi Minh City shared that ever since she started adding our dried mango to her breakfast, her mornings have felt a lot more comfortable and consistent. Just a small change, but it made a big difference for her.
Antioxidant protection
Mangoes contain a special antioxidant called mangiferin, which helps your body fight off oxidative stress — the stuff that can damage your cells over time.
What’s cool is that this compound stays active even after drying. In fact, because the nutrients get concentrated, dried mango can offer even more of this antioxidant than fresh mango.
That rich golden color you see? It’s not just pretty — it’s a natural sign that our dried mango is full of good-for-you antioxidants.
Heart health considerations
Dried mango also gives you a good amount of potassium, which helps keep your blood pressure in check. And thanks to its natural fiber, it can also support healthy cholesterol levels.
Of course, it’s not a replacement for medicine — but when enjoyed in moderation, dried mango can be a tasty and helpful part of a heart-friendly diet.
Fresh vs dried mango: nutritional comparison
A lot of people ask us at Ogani VN: “Is dried mango as healthy as fresh mango?” The answer isn’t simple, but here’s what we’ve learned.
More nutrients in less: Because dried mango is just fresh mango with the water taken out, it ends up having about 3 to 4 times more nutrients per gram. That means you get more vitamin A, vitamin C, and minerals — all packed into a smaller bite. Our gentle drying process keeps about 85–90% of those original vitamins.
But watch the sugar: With water removed, natural sugars also become more concentrated. 100g of fresh mango has around 60 calories and 14g of sugar. Dried mango? About 300–350 calories and 65–75g of sugar for the same weight. It’s still natural, but it’s good to keep an eye on how much you eat.
Better fiber boost: Dried mango actually gives you more fiber per gram. While fresh mango has around 1.6g of fiber in 100g, our dried mangoes offer 3–4g. That extra fiber helps you feel full and supports digestion too.
Easy to enjoy anytime: One big plus — dried mango lasts much longer. Fresh ones go bad in a few days, but dried mango can stay good for months. That makes it a simple, healthy option for people who are always on the go.
In short? Both fresh and dried mangoes are great in their own way. But if you’re looking for something convenient, long-lasting, and packed with nutrients, dried mango might be the better pick.
Smart consumption guidelines for optimal health
To get the most out of dried mango, it helps to know how much to eat — and when.
After years of listening to our customers at Ogani VN, we’ve put together some simple tips to help you enjoy dried mango in a way that supports your health without overdoing it.
Recommended daily portions
The ideal amount of dried mango for most people is around 30–40 grams a day (that’s roughly a small handful). This gives you a good boost of vitamins, without taking in too much natural sugar.
From what we’ve seen at Ogani VN, customers who stick to this amount often say they feel more energetic — without getting that sugar crash feeling later on.
If you’re watching your weight, it’s a good idea to split it up. Try a few slices in the morning, then a few more in the afternoon. The fiber helps you feel full longer, so you’re less likely to snack on other things between meals.
Timing matters for maximum benefits
Before a workout: A small serving of dried mango (around 15–20 grams) about 30 minutes before exercising can give you a quick energy boost. The natural sugars help fuel your body, while the potassium supports your muscles during activity. Many of our sporty customers love using it this way.
After a meal: In Vietnam, it’s common to enjoy a bit of dried fruit after eating — and dried mango fits right in. Thanks to its fiber and natural enzymes, it can gently support digestion after meals. Science is starting to back up what tradition already knew.
In the evening: While dried mango has lots of benefits, it’s best to enjoy it earlier in the day — especially if you’re watching your blood sugar. The natural sugars can give you energy, which isn’t always ideal before bedtime.
Pairing strategies for enhanced nutrition
Want to make your dried mango snack even better? Pairing it with some protein or healthy fats can help slow down sugar absorption and make the nutrients work even harder for your body.
Here are a few simple combos to try:
With a handful of nuts – for a nice balance of carbs, protein, and healthy fats
With Greek yogurt – adds protein and probiotics, great for your gut
With a slice of cheese – gives you steady energy that lasts longer
Frequently asked questions
How many calories are in dried mango?
A 40-gram serving has about 130–140 calories. That’s similar to other dried fruits, but dried mango gives you more vitamins and minerals than most processed snacks.
Is dried mango good for weight loss?
If you stick to a small portion (around 30–40g a day), dried mango can help you feel full longer thanks to its fiber. Just remember it’s still calorie-dense, so portion control matters.
Can diabetics eat dried mango?
Yes — in moderation. It’s best to eat it with some protein or right after a meal to avoid quick sugar spikes. But everyone’s body is different, so it’s a good idea to check with a doctor or nutritionist.
What’s the difference between sweetened and unsweetened dried mango?
Unsweetened dried mango (like the kind we offer at Ogani VN) has only the fruit’s natural sugars. Sweetened types usually have extra sugar added — which means more calories without any added benefits.
How long does dried mango stay fresh?
If you store it in a cool, dry place and keep it sealed, dried mango can stay fresh for 12 to 18 months — and still keep most of its nutrition.
Making dried mango part of your healthy lifestyle
In a world full of fast food and empty snacks, dried mango stands out — real fruit, real nutrients, and real benefits packed into every slice.
At Ogani VN, we don’t just dry mangoes — we preserve the sunshine, the soil, and the quiet strength of Vietnamese orchards. Through gentle processing and mindful sourcing, we keep the good stuff where it belongs: in your hands, in your day, in your health.
Looking for something simple, honest, and truly good for you?
Let dried mango nutrition be a small step on your bigger wellness journey.
Step into the world of real flavor and real nourishment.
Our organic, unsweetened dried mangoes aren’t just snacks — they’re sunshine in a slice, grown with care and crafted to fuel your days.
Thousands trust Ogani VN not just for what we offer, but for how it makes them feel: lighter, brighter, better.
Taste the difference.
Feel the difference.
And let your body thank you — in the quiet ways only real food can.
Read more:
- Dried Mangoes Benefits: Healthy Snacking With Ogani VN.
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- Dried Mango Benefits: 7 Amazing Health Reasons To Include This Superfruit In Your Diet
- Dried Mango Nutrition: Complete Guide To Health Benefits.