Naartjie

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 Naartjie

Naartjie, also known as mandarin or tangerine in some regions, is a citrus fruit originating from Southeast Asia. It is renowned for its sweet, juicy flavor and ease of peeling. Popular in African, Asian, and Mediterranean cuisines, it is often consumed as a snack, added to salads, or used as a flavoring in desserts and beverages. Nutritionally, a 100-gram serving provides approximately 53 calories, 13.34 grams of carbohydrates, 1.8 grams of fiber, and minimal fat and protein. It is rich in vitamin C, offering 26.7 mg per serving, along with small amounts of calcium and iron. This nutrient-dense fruit is an excellent choice for hydration and boosting immune health while being naturally low in calories.

Health Benefits

• Boosts immune function due to its high vitamin C content (26.7 mg per 100 grams).
• Promotes digestive health through dietary fiber (1.8 grams per 100 grams), supporting regular bowel movements.
• Supports bone health with its calcium content (37 mg per 100 grams), which contributes to maintaining strong bones.

Dietary Considerations

Allergens: None known

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

Not suitable for: Low-carb, ketogenic

Selection and Storage

Store naartjies in a cool, dry place for up to one week or refrigerate to extend freshness for up to two weeks.

Common Questions About Naartjie Nutrition

Is naartjie high in protein?

Naartjies are not high in protein, providing only 0.81 grams per 100 grams. They are primarily a source of carbohydrates and are valued more for their vitamin C content than their protein contribution.

Can I eat naartjie on a keto diet?

Naartjies are not ideal for a strict keto diet as they contain 13.34 grams of carbohydrates and 10.58 grams of sugar per 100 grams. However, they may be consumed in very limited amounts if you plan your carb intake carefully.

What are the health benefits of naartjie?

Naartjies are an excellent source of vitamin C, which supports immune health, and contain dietary fiber (1.8 grams per 100 grams), which aids in digestion. They are also low in calories (53 per 100 grams), making them a healthy snack option.

How many naartjies should I eat in a serving?

A typical serving of naartjie is one medium fruit, which weighs approximately 120 grams and has around 63 calories. This makes it an ideal portion size for a snack or when adding fruit to your diet.

How does naartjie compare to oranges?

Naartjies are smaller and slightly sweeter than oranges, with a thinner and easier-to-peel skin. Nutritionally, both are low-calorie and high in vitamin C, but naartjies tend to have a bit less fiber (1.8 grams vs. 2.4 grams per 100 grams in oranges).

Data Sources & Scientific References