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 Mandarine
Mandarins, belonging to the citrus family, are small, sweet fruits originating in Southeast Asia. Known for their vibrant orange skin and easy-to-peel segments, mandarins are commonly consumed raw or used in various cuisines, desserts, and salads. A 100-gram serving contains approximately 53 calories, 13.34 grams of carbohydrates, and 1.8 grams of fiber. They are rich in Vitamin C (26.7 mg), a powerful antioxidant, and also provide small amounts of calcium (37 mg) and iron (0.15 mg). Mandarins are hydrating and nutrient-dense, making them a popular snack choice worldwide.
Health Benefits
- High Vitamin C content (26.7 mg per 100 g) supports immune function and antioxidant protection.
- Rich in dietary fiber (1.8 g per 100 g), which promotes digestive health and regular bowel movements.
- Contains small amounts of calcium (37 mg per 100 g), which supports bone health and muscle function.
Dietary Considerations
Selection and Storage
Store mandarins in a cool, dry place for up to one week, or refrigerate to extend shelf life to two weeks. Keep them in a breathable container or loosely packed bag to maintain freshness.
Common Questions About Mandarine Nutrition
Is mandarin high in protein?
Mandarins are not high in protein, as they contain only 0.81 grams of protein per 100 grams. They are primarily a source of carbohydrates, making them better suited for providing energy rather than protein.
Can I eat mandarin on a keto diet?
Mandarins are not ideal for a strict ketogenic diet due to their carbohydrate content, which is 13.34 grams per 100 grams. However, they may be consumed in small quantities depending on your daily carb allowance.
What are the health benefits of eating mandarins?
Mandarins are rich in vitamin C, providing around 26% of the Recommended Daily Allowance (RDA) per 100 grams, which boosts immune health and skin vitality. They are also a good source of antioxidants and dietary fiber, aiding digestion and reducing inflammation.
How many mandarins should I eat per day?
It is recommended to eat 1-2 mandarins per day as part of a balanced diet. Each mandarin contains around 50 calories, so they can fit easily into most calorie-controlled diets without excessive sugar intake.
How do mandarins compare to oranges in terms of nutrition?
Mandarins generally have fewer calories and are smaller, providing about 53 calories per 100 grams compared to 62 calories for oranges. While both are rich in vitamin C, oranges provide slightly more fiber and are a better choice for higher satiety.
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 - Consumer Fact SheetNIH Office of Dietary SupplementsSummarizes the health benefits and dietary sources of vitamin C, highlighting citrus fruits like mandarins.
- Dietary Guidelines for Americans, 2020-2025U.S. Department of Health and Human ServicesRecommends including fruits like mandarins as part of a healthy diet for nutrient density and vitamin C.
- Citrus consumption and its impact on human healthAmerican Journal of Clinical NutritionExamines scientific evidence on the health benefits of consuming citrus fruits, including their role in reducing chronic disease risk.
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.
