Mango and kiwi are among the most popular exotic fruits – even when dried. But are dried mango and kiwi healthy, or does drying cause a large part of their benefits to be lost? A look at nutritional values and calories provides clarity.
Is mango a healthy fruit?
Fresh mango provides plenty of vitamin C, vitamin A, and fiber with comparatively few calories. It is one of the most nutrient-rich tropical fruits and is rich in antioxidants that can protect cells from oxidative stress.
Are dried mangoes healthy?
When dried, nutrients and sugar become equally concentrated. Untreated, unsweetened dried mango retains most of its fiber and minerals. The problem arises with industrial products, which are often additionally sweetened and sulfured to enhance color and sweetness. Our dried mango is deliberately free of added sugar.
Calories: Dried mango in comparison
Fresh mango has about 60 calories per 100 grams. Dried, unsweetened mango, due to water removal, has around 300 calories per 100 grams. Sweetened varieties from the supermarket can be significantly higher, sometimes over 340 calories per 100 grams.
Is kiwi healthy – and good for weight loss?
Kiwis are among the fruits richest in vitamin C and also provide fiber and the enzyme actinidin, which can aid protein digestion. With only about 60 calories per 100 grams fresh, kiwi is a good companion for weight loss, as it provides long-lasting satiety with a low calorie density.
Dried kiwi: What changes?
Dried kiwi loses some of its heat-sensitive vitamin C due to heat exposure but largely retains its fiber and minerals. As with mango, a short ingredient list without added sugar ensures that the nutritional value remains as close to the original as possible.
Conclusion
Dried mango and kiwi can be a healthy snack if they are untreated and unsweetened. Due to their higher calorie density, a small handful per day is recommended. Discover our dried mango and other unsweetened dried fruits at dryfood.ch.