1 serving (100 grams) contains 53 calories, 0.8 grams of protein, 0.3 grams of fat, and 13.3 grams of carbohydrates.
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Nutrition Information
Calories |
126.2 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 0.7 g | 0% | |
| Saturated Fat | 0.1 g | 0% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 4.8 mg | 0% | |
| Total Carbohydrates | 31.8 g | 11% | |
| Dietary Fiber | 4.3 g | 15% | |
| Sugars | 25.2 g | ||
| protein | 1.9 g | 3% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 88.1 mg | 6% | |
| Iron | 0.4 mg | 2% | |
| Potassium | 395.2 mg | 8% | |
* 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
Source of Calories
About Mandarin oranges
Mandarin oranges, also known as Tangerines, are small citrus fruits originating from Southeast Asia and now cultivated globally, particularly in subtropical regions. They are a variety of oranges that are easy to peel and boast a sweet, tangy flavor. Mandarins are low in calories, rich in vitamin C, and contain dietary fiber, making them a popular snack and ingredient in various cuisines. They are also loaded with antioxidants such as beta-carotene, as well as essential nutrients like potassium. Often consumed fresh, mandarin oranges can also be used in salads, desserts, or as a garnish, adding both flavor and nutrition to meals.
Health Benefits
- Boosts immune system due to high vitamin C content, supporting collagen production and reducing oxidative stress.
- Aids digestion with dietary fiber, helping regulate bowel movements and maintain gut health.
- Supports heart health through potassium, which helps regulate blood pressure and reduce the risk of cardiovascular diseases.
Dietary Considerations
Selection and Storage
Store mandarin oranges in a cool, dry place or refrigerate them to extend freshness. Consume within 1-2 weeks for optimal flavor and nutrition.
Common Questions About Mandarin oranges Nutrition
Are mandarin oranges high in protein?
Mandarin oranges are not high in protein. A single medium mandarin orange (about 88 grams) contains approximately 0.6 grams of protein. They are more known for their vitamin C content rather than protein.
Can I eat mandarin oranges on a keto diet?
Mandarin oranges are relatively high in natural sugars, with about 9 grams of carbs per medium fruit, making them less ideal for strict keto diets. However, they can fit into moderate low-carb diets in controlled portions.
What are the health benefits of eating mandarin oranges?
Mandarin oranges are an excellent source of vitamin C, providing around 26% of the daily recommended intake per medium fruit. They also contain antioxidants like flavonoids, which support immune health and may reduce the risk of chronic diseases like heart disease.
How many mandarin oranges should I eat per day?
A healthy serving size is about 1-2 medium mandarin oranges per day, which provides enough vitamin C to meet or exceed daily recommendations without overloading on sugar. It is best to include them as part of a balanced diet with other fruits and vegetables.
How do mandarin oranges compare to regular oranges?
Mandarin oranges are smaller and sweeter than regular oranges. They typically contain slightly fewer calories (around 47 per medium mandarin) and are easier to peel. Regular oranges have higher potassium and fiber content, making them slightly more filling overall.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
- Vitamin C - Fact Sheet for Health ProfessionalsNIH Office of Dietary SupplementsCovers the role of vitamin C, a key nutrient found in mandarins, with information on dietary sources and health benefits.
- Consumption of Citrus Fruits and Risk of Cardiovascular DiseasesAmerican Journal of Clinical NutritionDiscusses the health benefits of citrus fruits like mandarins, focusing on their role in reducing cardiovascular diseases.
- Dietary Guidelines for Americans, 2020-2025U.S. Department of Agriculture and U.S. Department of Health and Human ServicesHighlights recommendations for fruit intake, including mandarins, and their role in a healthy eating pattern.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
