Mandarina

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 Mandarina

Mandarina, commonly known as mandarin orange, is a small, sweet citrus fruit originating from Southeast Asia that belongs to the Rutaceae family. Beloved worldwide for its easy-to-peel skin and juicy segments, mandarinas are widely used in fresh consumption, juices, and desserts. This citrus fruit is rich in essential nutrients, offering 53 calories, 1.8g of fiber, and 26.7mg of vitamin C per 100g. It is low in fat and an excellent source of antioxidants, particularly flavonoids. Mandarinas are popular in cuisines for fresh snacking, salads, and even sauces, thanks to their tangy-sweet flavor and vibrant orange color.

Health Benefits

• Boosts immune health due to high vitamin C content (26.7mg per 100g), which supports infection resistance and collagen production.
• Promotes digestive health with dietary fiber (1.8g per 100g), aiding in regular bowel movements.
• Supports heart health with potassium and flavonoids, which may help regulate blood pressure and reduce oxidative stress.

Dietary Considerations

Allergens: None known

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

Selection and Storage

Store mandarinas at room temperature for 1-2 weeks or refrigerate to extend freshness to up to 3 weeks. Keep them in a breathable bag or loose in the crisper drawer.

Common Questions About Mandarina Nutrition

How many calories and nutrients are in a mandarin orange?

A medium-sized mandarin orange contains about 53 calories, 0.81 grams of protein, 13.34 grams of carbohydrates, 0.31 grams of fat, 1.8 grams of dietary fiber, and 10.58 grams of sugar. It is also a good source of vitamin C, providing about 26% of the daily recommended intake.

Can I eat mandarin oranges on a keto or low-carb diet?

Mandarin oranges contain 13.34 grams of carbs per medium fruit, with 10.58 grams of sugar. While they are not typically suitable for a strict keto diet due to their higher carb content, they may fit into a low-carb diet if consumed in moderation.

What are the health benefits of mandarin oranges?

Mandarin oranges are rich in vitamin C, which supports immune health and skin health. They also provide dietary fiber that aids digestion and promotes satiety. Additionally, mandarins are low in sodium and virtually fat-free, making them a heart-healthy snack.

How many mandarin oranges should I eat in a day?

A serving size of mandarin oranges is typically one medium-sized fruit. It’s safe and healthy to consume 1-2 mandarins as part of a balanced diet, providing essential nutrients without excessive sugar or calories. However, always consider your overall fruit intake for the day.

How do mandarin oranges compare to regular oranges?

Mandarin oranges are smaller, sweeter, and easier to peel than regular oranges. While mandarins have slightly fewer calories and lower vitamin C levels compared to navel oranges, they still provide a healthy boost of nutrients with a softer, less acidic flavor.

Data Sources & Scientific References