Dried Mango — Nutrition, Calories & Diet Check
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Dried Mango — 320 kcal, 2.5g protein and 75.0g carbs per 100g. Here's how it stacks up for keto, low-carb, high-protein, gluten-free and vegan snacking, with full typical nutrition per 30g serving.
Nutrition: Dried Mango (typical values)
| Per 100g | Per 30g serving | |
|---|---|---|
| Calories | 320 kcal | 96 kcal |
| Protein | 2.5g | 0.8g |
| Carbohydrates | 75.0g | 22.5g |
| of which sugars | 66.0g | 19.8g |
| Fat | 1.0g | 0.3g |
| Fibre | 3.0g | 0.9g |
| Salt | 0.1g | 0.0g |
Typical values for generic dried mango; brands vary — always check the label. For full per-food nutrition data see our sister site's calorie and nutrition checker.
How many calories are in Dried Mango?
Dried Mango has 320 kcal per 100g. A typical 30g serving works out to 96 kcal — about 5% of a 2,000 kcal reference daily intake. Pre-packed portions vary by brand, so check the pack for the exact serving size.
Snack Picks
Is Dried Mango keto-friendly?
No. At 75.0g of carbs per 100g (including 66.0g sugars), dried mango doesn't suit a ketogenic diet. If you're keto, look at meat snacks, cheese, nuts or seaweed instead.
Is Dried Mango a good source of protein?
Not especially. Dried Mango provides 2.5g of protein per 100g — around 0.8g per serving — so treat it as an occasional snack rather than a protein source. If you're stocking up, a snack portion pot set makes it easy to keep portions in check.
Is Dried Mango healthy?
Mixed — it has real upsides but isn't a free pass. Dried Mango is low in salt. On the downside, it's high in sugar (66.0g/100g). A typical 30g serving is 96 kcal — portion size is what usually decides whether a snack like this fits a healthy diet.
Did you know? Dried mango is one of the most calorie-dense dried fruits by weight, since the drying process concentrates its already-high natural sugar content several times over compared to the fresh fruit.
Sugar, salt and overall balance
Per UK traffic-light thresholds, dried mango is high in sugar (66.0g/100g) and low in salt (0.1g/100g), with 3.0g of fibre. At 320 kcal per 100g, portion size decides whether it fits your day. Portion control helps more than anything — some snackers keep a set of digital kitchen scales to hand for exactly that reason.
Dried Mango is closest in profile to raisins, but dried mango carries more carbs (75.0g carbs vs 69.0g carbs for raisins).
Curious what's actually in this kind of snack? Check additives and E-numbers with the food ingredient checker, and if you're pregnant or storing leftovers, our food safety guide covers what's safe.
US: Tracking your gut health? HealthLabs offer at-home gastrointestinal testing — no GP referral or insurance required.
More to Try
Screen time and diet can both affect eye health. CorneaCare eye vitamins (free US shipping) are trusted by eye care professionals — worth adding if you're watching what you eat.CorneaCare eye vitamins are trusted by eye care professionals — worth adding if you're watching what you eat.
Last updated: · Typical values; check product labels