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 Mandarins
Mandarins are small, sweet citrus fruits originating in Southeast Asia, widely grown in Mediterranean, subtropical, and tropical climates. Well-loved in cuisines across the globe, particularly in desserts, salads, and snacks, they are prized for their easy-to-peel skin and juicy flesh. Mandarins are nutrient-dense, offering 53 calories per 100 grams and a modest amount of protein (0.81 g) and fat (0.31 g). They are rich in carbohydrates (13.34 g), primarily natural sugars, and provide dietary fiber (1.8 g) to support digestion. Vitamin C (26.7 mg) is their standout micronutrient, helping with immune support and antioxidant activity. Mandarins also contain trace amounts of calcium (37 mg) and iron (0.15 mg), contributing to bone health and oxygen transport in the body. Their bright orange hue is due to carotenoids, a group of pigments with antioxidant properties.
Health Benefits
- Boosts immune function due to high Vitamin C content (26.7 mg per 100 g)
- Supports digestion with dietary fiber (1.8 g), aiding healthy bowel movements
- Promotes skin health as Vitamin C contributes to collagen synthesis and repair
- Provides antioxidants like carotenoids to fight free radicals and reduce inflammation
- Helps maintain bone health with trace amounts of calcium (37 mg per 100 g)
Dietary Considerations
Selection and Storage
Store mandarins in a cool, dry place out of direct sunlight or refrigerate to extend freshness. Consume within 1-2 weeks for optimal flavor and nutrients.
Common Questions About Mandarins Nutrition
Are mandarins high in protein?
Mandarins are low in protein, with just 0.81 grams of protein per 100 grams. They are not a significant source of protein but are better known for their vitamin C and fiber content.
Can I eat mandarins on a keto diet?
Mandarins are not ideal for a strict keto diet due to their relatively high carbohydrate content of 13.34 grams per 100 grams. However, they can fit into a less restrictive low-carb diet if consumed in moderation.
What are the health benefits of eating mandarins?
Mandarins are a great source of vitamin C, providing about 26% of the daily recommended intake per 100 grams. They also offer dietary fiber (1.8 grams) which supports digestion, and their natural antioxidants can boost immunity and skin health. However, their sugar content (10.58 grams per 100 grams) requires moderation for those monitoring their sugar intake.
How many mandarins should I eat in a day?
A serving size of one medium mandarin (weighing roughly 88 grams) contains about 47 calories, 11.7 grams of carbs, and 9.3 grams of sugar. For a balanced diet, limit intake to 1-2 mandarins daily, especially if watching carb or sugar consumption.
How do mandarins compare to oranges?
Mandarins are smaller, sweeter, and easier to peel compared to oranges. Nutritionally, mandarins have slightly fewer calories (53 vs. 62 per 100 grams) and less vitamin C than oranges but are more convenient for snacking and have a milder, less tangy flavor.
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 SupplementsThis NIH fact sheet highlights the health benefits of vitamin C, a key nutrient found in mandarins, and its recommended dietary intake.
- Dietary Guidelines for Americans, 2020-2025U.S. Department of Health and Human ServicesMandarins, as a fruit, align with dietary guidelines promoting increased fruit intake for essential vitamins like vitamin C.
- The role of citrus fruit consumption in human healthNutrients JournalThis peer-reviewed study discusses the health benefits and nutritional composition of citrus fruits, including mandarins.
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.
