Mandarijn

Fruit

Item Rating: 82/100

1 serving (88 grams) contains 47 calories, 0.9 grams of protein, 0.3 grams of fat, and 12.0 grams of carbohydrates.

Nutrition Information

1 cup (237.8g)

Calories		127.0
% Daily Value*
Total Fat		0.8 g	1%
	Saturated Fat	0 g	0%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		5.4 mg	0%
Total Carbohydrates		32.4 g	11%
	Dietary Fiber	5.1 g	18%
	Sugars	25.4 g
protein		2.4 g	4%
Vitamin D		0 mcg	0%
Calcium		100.0 mg	7%
Iron		0.4 mg	2%
Potassium		448.6 mg	9%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Food Attributes

🧂 Low sodium

🧂 Low salt

Source of Calories

Fat: 7 cal (4.9%)

Protein: 9 cal (6.6%)

Carbs: 129 cal (88.5%)

About Mandarijn

The mandarin, native to Southeast Asia, is a small citrus fruit with a sweet and tangy flavor. Known for its easy-to-peel skin and segmented interior, it is popular as a snack or in salads and desserts globally. With only about 53 calories per 100 grams, mandarins are nutrient-dense, offering 1g of protein, 13.6g of carbohydrates, and 2.1g of dietary fiber. They are an excellent source of vitamin C, providing approximately 30% of the recommended daily intake per 100 grams, alongside small amounts of calcium and iron. Due to its low fat content (0.3g), this fruit is considered a light and refreshing dietary option.

Health Benefits

• Boosts immune health due to high vitamin C content (30.3 mg/100g).
• Supports digestive health with 2.1 grams of fiber, aiding regular bowel movements.
• Promotes skin health as vitamin C is crucial for collagen production.
• May contribute to bone health due to moderate calcium content (42 mg/100g).
• Provides low-calorie energy, making it suitable for weight management.

Dietary Considerations

Allergens: Contains None commonly associated, but individuals with citrus allergies should avoid.

Suitable for: Vegan, vegetarian, gluten-free, low-fat, low-calorie

Not suitable for: Certain citrus-allergic individuals

Selection and Storage

Store mandarins in a cool, dry place for up to a week or refrigerate to extend freshness for up to two weeks. Peel before eating for easy consumption.

Common Questions About Mandarijn Nutrition

Is a mandarin high in protein?

Mandarins are relatively low in protein, containing about 1 gram of protein per 100 grams. They are not a significant source of protein but are more valued for their vitamin and fiber content.

Can I eat a mandarin on a keto diet?

Mandarins are not ideal for a strict keto diet, as they contain around 13.6 grams of carbohydrates and 10.7 grams of sugar per 100 grams. They may fit in small quantities on a more liberal keto approach, but they should be limited.

What are the health benefits of mandarins?

Mandarins are an excellent source of vitamin C, which supports immune health and skin repair. They also provide dietary fiber, aiding digestion, and contain antioxidants that promote overall health. However, their natural sugar content should be considered for those monitoring blood sugar levels.

How many mandarins should I eat in one serving?

A standard serving is about 1-2 medium mandarins, which weigh approximately 100-150 grams total. This portion provides around 50-80 calories, making it a healthy snack option while keeping sugar intake moderate.

How do mandarins compare to oranges nutritionally?

Mandarins are smaller and contain fewer calories and vitamin C compared to oranges. For instance, 100 grams of mandarin provides about 53 calories and 26 milligrams of vitamin C, whereas 100 grams of orange has about 62 calories and 53 milligrams of vitamin C. Mandarins are also easier to peel and generally sweeter.

Data Sources & Scientific References