Mandarin segments

Fruit

Item Rating: 81/100

1 serving (100 grams) contains 53 calories, 0.8 grams of protein, 0.3 grams of fat, and 13.3 grams of carbohydrates.

Nutrition Information

1 cup (238.1g)

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

🧂 Low sodium

🧂 Low salt

Source of Calories

Fat: 6 cal (4.5%)

Protein: 7 cal (5.4%)

Carbs: 127 cal (90.1%)

About Mandarin segments

Mandarins are a type of citrus fruit originating from Southeast Asia and widely cultivated in warm, subtropical climates. Known for their small size, loose skin, and sweet, tangy flavor, they are popular in many global cuisines and often consumed raw, as a snack, or in salads and desserts. Mandarin segments are rich in vitamin C, dietary fiber, and a variety of phytonutrients like flavonoids. A 100g serving of mandarins provides approximately 53 mg of vitamin C (59% of the recommended daily intake), 2 g of dietary fiber, and just 53 calories, making them a nutrient-dense, low-calorie food option suitable for most diets.

Health Benefits

• Supports immune function with high vitamin C content (53 mg per 100g serving).
• Promotes heart health due to flavonoids and potassium (166 mg per 100g), which help regulate blood pressure.
• Aids digestion with 2 g of dietary fiber per 100g, which supports gut health and regularity.
• Provides antioxidants like beta-carotene that help protect cells from oxidative stress.
• Low-calorie content makes it a beneficial snack for weight management.

Dietary Considerations

Allergens: None known

Suitable for: Vegan, vegetarian, gluten-free, paleo, keto in moderation

Not suitable for: Low-fodmap during elimination phase due to fructose content

Selection and Storage

Store mandarins in a cool, dry place for up to a week, or in the refrigerator for up to two weeks to maintain freshness. Wash surfaces thoroughly before peeling to avoid transferring bacteria.

Common Questions About Mandarin segments Nutrition

Is mandarin high in protein?

Mandarins are not a high-protein food, containing only about 0.8 grams of protein per 100 grams. They are primarily a source of carbohydrates, mainly from natural sugars.

Can I eat mandarin segments on a keto diet?

Mandarin segments contain approximately 13 grams of net carbs per 100 grams, primarily from natural sugars. Due to their carb content, they are generally not ideal for a strict keto diet but might fit in small portions for more lenient approaches.

What are the health benefits of mandarin segments?

Mandarins are rich in vitamin C, providing about 45% of the daily recommended intake per 100 grams, which supports immune health. They also contain antioxidants like flavonoids and are a source of dietary fiber, aiding digestive health.

How many mandarin segments should I eat in a serving?

A typical serving size is one medium-sized mandarin or about 100 grams, which provides roughly 50 calories and essential nutrients like vitamin C and dietary fiber. This amount is a balanced portion for a snack or part of a meal.

How do mandarins compare to oranges nutritionally?

Mandarins are slightly lower in calories and vitamin C compared to oranges. For instance, 100 grams of mandarins contain about 50 calories and 26.7 mg of vitamin C, while oranges provide approximately 60 calories and 53.2 mg of vitamin C per 100 grams.

Data Sources & Scientific References