How Many Calories Are in a Mandarin Orange?
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Other tools you may find usefulMandarin - a sweet, low-calorie citrus delicacy
Mandarin is one of the favorite winter citrus fruits in Poland, inextricably associated with the holiday season. It comes from Southeast Asia, and its name refers to the color of the clothes of Chinese officials (mandarins). From a dietary perspective, mandarins have a very low energy value - 100 grams of the edible part of the fruit contain only 53 kilocalories (kcal). Like other citrus fruits, tangerines consist of about 85% water, which makes them a great, low-calorie snack on a reducing diet, which is well hydrated and effectively replaces unhealthy sweets.
Our interactive tangerine calorie calculator allows you to quickly check the calorie content of a single tangerine depending on its weight (from small pieces to large clementines), which makes it easier to precisely track your daily carbohydrate intake.
Health-promoting properties of mandarins - vitamin C and nobiletin
Mandarins are not only delicious in taste, but also a powerful source of vitamins and antioxidants:
- Vitamin C:Although they have slightly less of it than oranges, eating 2-3 mandarins can fully cover the daily requirement for ascorbic acid, which strengthens the system. immune system and supports collagen synthesis.
- Nobiletin:It is a unique flavonoid present in the peel and white membrane of tangerines. Scientific research suggests that nobiletin helps prevent obesity, reduces insulin resistance, prevents atherosclerosis and protects against the development of type 2 diabetes.
- Beta-carotene (provitamin A):Gives tangerines an intense orange color. It supports eyesight, protects the skin against UV rays and has a strong antioxidant effect.
- Dietary fiber:Regulates digestion, slows down the absorption of simple sugars in the intestines and prevents sudden insulin spikes.
Table of nutritional values and macronutrients in 100g of fresh tangerine
The table below shows the detailed nutritional profile of fresh tangerine pulp (without peel and seeds) per 100 grams:
| Nutrient | Content in 100g of the product | Role in the human body | Coverage of the daily requirement (RDA) |
|---|---|---|---|
| Energy value | 53 kcal | Low caloric density, a healthy source of energy. | 2.6% (with a diet of 2000 kcal) |
| Water | 85.2 g | Effective hydration and removal of toxins. | - |
| Carbohydrates | 13.3 g | Mainly simple sugars (fructose, glucose, sucrose). | 4.4% |
| Dietary fiber | 1.8 g | Intestinal support and satiety regulation. | 7.2% |
| Protein | 0.8 g | Traces of plant protein. | 1.6% |
| Fat | 0.3 g | Virtually fat-free fruit. | 0.4% |
| Vitamin C | 26.7 mg | Strengthening immunity and fighting free radicals. | 33.3% |
| Potassium | 166 mg | Water management and pressure control. | 4.7% |
Frequently asked questions (FAQ)
How many calories does one medium peeled tangerine have?
A medium-sized mandarin weighs about 50-60 grams after peeling. Such a single piece provides only 25 to 32 kilocalories (kcal).
What is the glycemic index (GI) of a tangerine?
The glycemic index of fresh tangerine is 30, which classifies it as a product with a low glycemic index. Tangerines can be safely consumed in moderate amounts by people with insulin resistance and diabetes.
Are tangerine and clementine the same thing?
Not really. Clementine is a variety (cross) of a mandarin with a sweet orange. Clementines are usually smaller, sweeter, easier to peel, have shinier skin and rarely contain seeds, unlike traditional mandarins.
Should you peel tangerines from the white strings?
It is not recommended to thoroughly remove white fibers (so-called albedo). They are a rich source of pectin fiber and flavonoids, which support the functioning of blood vessels and lower LDL cholesterol levels.
Does eating tangerines at night make you gain weight?
No fruit eaten before bed causes weight gain directly - you gain weight from the caloric surplus throughout the day. However, tangerines contain simple sugars, which, when consumed in large quantities just before bed, may cause slight spikes in blood sugar. In the evening, it is better to limit yourself to 1-2 pieces.