Dried Mango

Q: How many calories in 100g of dried mango?

About 319 calories, with roughly 2.5g of protein. 100g weighs about 100g. Use the slider above for any other portion.

Grab-and-go fuel that has not been engineered into a snack.

319

cal per 100 g

Portion explorer

How much are you eating?

Drag the slider or type grams. Everything below updates live.

= 3.5 oz

Calories

319

Protein

2.5g

Carbs

78.6g

Fat

1.2g

Protein 3% Carbs 94% Fat 3%

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Dried Mango is 66g of sugar, wrapped in 2.4g of fiber per 100g. That's what makes it not soda.

The fiber slows absorption; the sugar is not "free sugar" the way added sugar is. Whole fruit and juice are different foods nutritionally, even at the same sugar number.

Reverse calculator

Work backwards from your target.

To hit grams of protein, eat:

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For calories, eat:

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Burn it off

What per 100 g costs.

Minutes for a 155 lb (70 kg) adult to burn 319 cal. Adjust down for lighter, up for heavier.

Walking

min · 3.5 mph

Cycling

min · easy pace

Jogging

min · 5 mph

Swimming

min · freestyle

Estimates from the Compendium of Physical Activities. Real burn depends on weight, intensity, and fitness.

The chef's caveat

Ripeness matters

A greener dried mango has more starch and less sugar; a spotty one is the reverse. Total calories barely move, but if you are tracking blood sugar or fiber-vs-sugar ratio, ripeness is a real variable — not a rounding error.

Full nutrient panel · per 100 g

What else is in there.

From USDA FoodData Central (SR Legacy). %DV against the FDA 2,000-calorie reference.

Fiber2.4 g9%

Sugar66.27 g—

Saturated fat0.287 g1%

Cholesterol0 mg0%

Sodium162 mg7%

Potassium279 mg6%

Calcium0 mg0%

Iron0.23 mg1%

Magnesium20 mg5%

Zinc0.3 mg3%

Vitamin C42.3 mg47%

Vitamin E4.02 mg27%

Vitamin A67 mcg7%

Vitamin D0 mcg0%

Vitamin B60.334 mg20%

Vitamin B120 mcg0%

Folate68 mcg17%

Niacin2 mg13%

Caffeine0 mg—

How it stacks

Compared to its neighbors.

per 100 g, as-served. Same portion, honest comparison.

Avocado

159 fewer calories per 100g · +13g fat.

Cal160 Protein2 g Fat14.7 g

Orange Peel

222 fewer calories per 100g.

Cal97 Protein1.5 g Fat0.2 g

Banana

230 fewer calories per 100g.

Cal89 Protein1.1 g Fat0.3 g

Common questions

The stuff people actually ask.

How many calories in 100g of dried mango?

About 319 calories, with roughly 2.5g of protein. 100g weighs about 100g. Use the slider above for any other portion.

Does a ripe dried mango have more calories?

Barely. As fruit ripens, starch converts to sugar — same calories, different molecule. What changes: sweeter taste, faster blood-sugar rise, softer texture. Total calories move maybe 3–5%.

Is dried mango actually healthy, or is that marketing?

By the numbers on this page: fiber, vitamin C, potassium; sugar comes with its brake pedal (fiber).

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