Dried mango is a favourite snack for many in the UK — naturally sweet, chewy, and full of tropical flavour. While it’s often marketed as a healthy alternative to sweets or crisps, not all dried mango products are created equal. Understanding the nutrition label is the best way to know what you’re really eating.
In this article, we’ll break down how to read a dried mango nutrition label effectively, what each section means, and what to look for to make healthier choices.
Why Reading Nutrition Labels Matters
Nutrition labels are your guide to understanding what’s inside the foods you buy. They reveal the balance of calories, sugars, fats, vitamins, and other nutrients. For dried fruit such as mango, these labels are especially important because natural sugars become concentrated when the fruit is dried.
By learning to interpret these labels, you can compare products, control your sugar intake, and make informed decisions that fit your dietary goals — whether you’re managing weight, monitoring blood sugar, or simply aiming for a balanced diet.
Step-by-Step Guide to Reading a Dried Mango Nutrition Label
1. Check the Serving Size
Start with the serving size listed at the top of the nutrition label. This number tells you how much of the product the nutritional information refers to — often in grams or pieces.
For example, a serving might be 40g, which is roughly a small handful of dried mango slices. Many people eat more than this without realising it, which means they’re consuming more calories and sugar than stated on the label. Always multiply the values if your portion size is larger than the listed serving.
2. Look at the Calorie Count
Dried mango can be calorie-dense because most of the water is removed, concentrating the sugars and nutrients.
A typical serving of dried mango (40g) contains around 120–150 calories. This can vary depending on whether the mango has added sugar or oil. Unsweetened dried mango is naturally high in calories due to its carbohydrate content, but it also offers fibre and vitamins that make it a healthier snack than processed sweets.
3. Understand the Sugar Content
Sugar is the key component to pay attention to. Some dried mango products are naturally sweet, while others are coated in additional sugar or syrup during processing.
On the label, check for “of which sugars” under the carbohydrates section.
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Naturally occurring sugars come from the fruit itself.
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Added sugars are listed in the ingredients section as “sugar,” “glucose syrup,” or “cane sugar.”
Ideally, choose unsweetened dried mango, which typically contains 25–30g of natural sugar per serving. Sweetened versions may contain up to 40g or more, which can quickly exceed your recommended daily intake.
4. Check Fibre and Carbohydrates
Fibre is one of the nutritional highlights of dried mango. A 40g serving usually provides around 2–3g of dietary fibre, which supports digestion and helps maintain steady energy levels.
When comparing products, look for higher fibre content — it’s a sign of a less processed product. Fibre also slows down sugar absorption, making the snack more satisfying and reducing sugar spikes.
5. Pay Attention to Fat and Protein
Dried mango is naturally low in fat and protein, with less than 1g of fat and around 1–2g of protein per serving. These values are typical for dried fruit and are not a major concern unless the mango has been fried or processed with oil (which should be listed in the ingredients).
6. Vitamins and Minerals
Dried mango retains several essential nutrients found in fresh mango, though in smaller amounts due to the drying process. Key vitamins and minerals include:
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Vitamin A – Supports vision and skin health.
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Vitamin C – Boosts immunity, though levels are lower than in fresh mango.
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Folate and Potassium – Support cell repair and heart health.
Some brands fortify dried mango with extra nutrients, so check the label for any added vitamins.
7. Look for Additives or Preservatives
In the ingredients list, check for preservatives such as sulphur dioxide (E220). This compound helps retain the bright orange colour and prolongs shelf life but can trigger reactions in sensitive individuals, especially those with asthma.
If you prefer an all-natural snack, look for organic or sulphur-free dried mango, which may appear darker in colour but is free from chemical preservatives.
8. Check for Sodium (Salt)
Most dried mango products are naturally low in sodium, with less than 5mg per serving. However, some flavoured or spiced varieties may include added salt. If you’re watching your sodium intake, stick to plain, natural versions.
Comparing Brands in the UK Market
When shopping in UK supermarkets such as Tesco, Sainsbury’s, or Holland & Barrett, you’ll find a range of dried mango options. Pay close attention to labels — some “soft dried mango” products contain added sugar or oil to enhance texture.
A quick comparison:
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Tesco Organic Dried Mango: No added sugar, high in fibre, no preservatives.
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Sainsbury’s Sweetened Dried Mango: Contains added sugar, higher calorie count.
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Whitworths Dried Mango: May include sulphur dioxide; check the label for details.
Choosing a product with 100% mango as the only ingredient is always the best option for health-conscious consumers.
How to Use Dried Mango Wisely
Dried mango can be part of a balanced diet when eaten in moderation. Here are a few simple tips:
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Stick to the recommended serving size to avoid excess sugar.
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Pair with nuts or seeds for a more balanced snack.
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Use in trail mixes, smoothies, or baking for natural sweetness.
Final Thoughts
Understanding the dried mango nutrition label helps you make smarter snacking choices. By paying attention to serving sizes, sugar levels, and ingredient lists, you can enjoy this tropical treat without overindulging.
Next time you pick up a packet, take a moment to read the label carefully — your body will thank you for it. Choosing unsweetened, additive-free dried mango ensures you’re getting the natural goodness of fruit without unnecessary extras.
With this knowledge, you can confidently add dried mango to your healthy UK lifestyle — as a sweet, satisfying, and nutrient-packed snack choice.