FiberUp
Dried Mango
Fruit

How much fiber is in dried mango?

Dried Mango has 2 g of fiber per 1/4 cup (40 g). That is 7% of the daily value and a moderate amount for a fruit.

2g
per 1/4 cup
5g
per 100 g
7%
daily value
#29of 39
fruits

Soluble vs insoluble

Soluble 0.6g 30% Insoluble 1.4g 70%

The split is approximate and comes from USDA SR Legacy analyses where available. Soluble fiber dissolves into a gel and is the type most linked to cholesterol and blood sugar effects. Insoluble fiber adds bulk and keeps things moving.

About dried mango and fiber

A quarter cup of dried mango provides 2 grams of fiber. Drying concentrates the fructose as well, so it stays high FODMAP at small servings.

Counts toward plant diversityHigh FODMAP at this serving

How dried mango compares to other fruits

Per typical serving. The highest fruit in the database is raspberries at 8 g.

FoodServingFiberPer 100 g% DV
Pineapple1 cup chunks2.3 g1.4 g8%
Kiwi1 medium2.1 g3 g8%
Dried Cranberries1/4 cup2 g5 g7%
Grapefruit1/2 medium2 g1.6 g7%
Dried Mango1/4 cup2 g5 g7%
Plum2 small1.8 g1.4 g6%
Shredded Coconut2 tbsp1.8 g12 g6%

All 39 fruits ranked by fiber

Servings to reach a daily goal

13×

servings of dried mango to reach 25 g, the adequate intake for adult women

19×

servings of dried mango to reach 38 g, the adequate intake for adult men

Nobody should get all their fiber from one food. Gut bacteria respond to variety, and the fiber calculator shows a mixed day that reaches your number.

USDA entries for dried mango

Grams of fiber per 100 g from USDA FoodData Central (snapshot 2026-10-11). Different preparations and varieties explain the spread.

USDA descriptionFiber / 100 gSolubleInsoluble
Mango, dried, sweetened2.4 g––
Mango, dried2.4 g––

Frequently asked questions

How much fiber is in dried mango?
1/4 cup of dried mango, about 40 grams, contains 2 grams of dietary fiber. That is 5 grams of fiber per 100 grams and 7% of the 28 gram daily value.
Is dried mango high in fiber?
Not especially. Dried Mango has 2 g per serving, which ranks 29 of 39 fruits in the FiberUp database. It still counts toward plant diversity, but the fiber in a meal will come from elsewhere.
Is the fiber in dried mango soluble or insoluble?
About 30% of the fiber in dried mango is soluble (0.6 g) and 70% is insoluble (1.4 g). Soluble fiber forms a gel that slows digestion and feeds gut bacteria; insoluble fiber adds bulk and speeds transit.
How many servings of dried mango would reach a daily fiber goal?
It would take about 13 servings to reach 25 g (the adequate intake for adult women) and 19 servings to reach 38 g (adult men). Spreading fiber across several foods is easier and better for gut bacteria diversity.

Values are per typical serving from USDA FoodData Central and standard references, rounded to one decimal. Actual fiber varies with variety, ripeness, and preparation. This is general nutrition information, not medical advice.