Here’s What Eating Dried Mango Can Do to Your Body

Updated on January 14th, 2020
Dried Mango

Dried mango is one of the most popular types of dried fruit, the product retains for a much longer shelf life, once all the water has been removed. Incidentally, mangoes happen to be one of the most nutritionally dense fruits on the planet. Known for many generations to be great for health, they’re one of the reasons why tropical fruits are known for their healing powers. So is dried mango good for you? Yes, it is. Rich in vitamins, minerals and other nutrients dried mango benefits are many.

Nutrition Facts

1 cup or 165 grams of dried mango provides

Calories 99
Protein 1.4 grams
Carbohydrates 24.7 grams
Fat 0.6 grams
Fiber 2.6 grams
Vitamin C 67% of the RDI
Copper 20% of the RDI
Folate 18% of the RDI
Vitamin B6 11.6% of the RDI
Vitamin A 10% of the RDI
Vitamin E 9.7% of the RDI
Vitamin B5 6.5% of the RDI
Vitamin K 6% of the RDI
Niacin 7% of the RDI
Potassium 6% of the RDI
Riboflavin 5% of the RDI
Manganese 4.5% of the RDI
Thiamine 4% of the RDI
Magnesium 4% of the RDI

Dried Mango Health Benefits

1. Helps manage blood sugar

One of the things mangoes have been sought after for is their ability to help people manage their blood sugar. According to studies, it may help reduce blood sugar in adults. However, it does not necessarily help to provide other benefits that might be associated with blood sugar regulation like weight loss(1).

2. Helps manage blood pressure


Mangoes are rich in magnesium, a great nutrient for helping people manage their blood pressure. This is because mangoes have a lot of potassium in them, and they do not provide too much sodium. Blood pressure problems are responsible for many health issues world over. Eating dried mango might help prevent you from being affected by one(2).

3. Improves cognitive ability

If you wish to improve your brain’s health, mangoes are one of the best foods that you can consume. Partly because of the large amount of vitamin B6, one of the most important nutrients for promoting blood flow and energy to the brain.

Vitamin B6, along with other B vitamins, are needed for helping the brain produce healthy levels of neurotransmitters. They might also help improve our sleep schedule, thus contributing to healthier cognitive abilities.

4. Improves eye health

Mangoes might be useful for helping people maintain their eye health. This is because they contain zeaxanthin, an antioxidant found in the tissue of the human eye. This nutrient helps the eye filter out blue light from the sun and other sources. Without this nutrient, blue light might travel unobstructed through the eyes and into the retina, where it might cause damage.

This might cause macular degeneration, a condition in which people’s vision starts to deteriorate, as they age. The macula degenerates, and this stops people from maintaining a sharp vision.

5. Helps improve bones

women with strong bones
Image: ShutterStock

Mangoes are helpful in improving the strength and density of our bones. They provide a lot of vitamin K, a deficiency of which causes problems with bone health.

It makes it easier for bones to fracture and break if you don’t absorb enough vitamin K, as this nutrient is needed for the body to absorb calcium. Mangoes provide calcium, which along with vitamin K, ensures strong, healthy bones.

[ Read: Magnesium for Bone Health ]

6. Helps fight heart disease

Pectin, a nutrient found in dried mangoes, is a form of fiber, that might be useful in helping the body manage its cholesterol levels. It does this by helping people lower levels of unhealthy LDL of bad cholesterol while balancing out levels of healthy HDL cholesterol.

In case of an imbalance, LDL cholesterol builds up in the arteries, causing problems like atherosclerosis. Mangoes are also rich in potassium and some B vitamins that are important for maintaining good heart health. These B vitamins help the body metabolize sugar, and may be useful for preventing diabetes.

7. Fights cancer

Pectin may be useful for fighting certain types of cancer, particularly prostate cancer. Pectin interacts with a certain kind of protein called galectin 3, which is involved with the development of cancer.

Eating pectin helps galectin prevent the onset of cancer. Mangoes are also rich in beta-carotene. This is a great antioxidant and may help fight off free radical oxidation that may contribute to the development of cancer(3).

8. Fights aging


Dried mango might help fight aging, as it contains many antioxidants that can combat the visible signs of aging that appear on the skin. As the skin oxidizes over the years, people experience things like wrinkles, liver spots, and skin tags.

Antioxidants might help prevent these things from emerging. Mangoes are also high in beta-carotene, a great antioxidant that helps improve the immune system. Beta-carotene is also converted into vitamin A once it is consumed, and this helps to further fight free radicals.

[ Read: Foods to Keep Young ]

How to Consume It?

Dried mango may be consumed standalone, or you may include it as part of a dried fruit bowl. You can even blend dried mango into your favorite health shakes.

Myths and Side Effects

One myth surrounding mangoes is that it increases your weight. This is not true, as it contributes fiber to the system that aids in digestion. When it comes to side effects, in case you are preparing any dried mango recipe,  try not to consume dried mango with sugar, as it can lead to an overall increase in blood sugar.

Bottom Line

Dried mango is great for increasing the overall nutrient level in the body. Full of important vitamins and minerals, it is really good for health. Include some dried mango in your diet today.


1. Can eating dried mangoes lead to weight gain?

Mangoes are rich in carbohydrates. So over-eating may result in weight gain.

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