Naartjies

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 g	0%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		2.4 mg	0%
Total Carbohydrates		31.7 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: 126 cal (90.1%)

About Naartjies

Naartjies, also known as mandarin oranges or tangerines in some regions, are small citrus fruits originating from China and widely cultivated across subtropical regions, including South Africa, where they are particularly popular. They belong to the Rutaceae family and are often consumed as a refreshing snack or used in desserts, salads, and beverages. A 100-gram serving of naartjies provides approximately 53 calories, 0.8g protein, 13.3g carbohydrates, and 0.3g fat. They are an excellent source of Vitamin C, a key antioxidant, and also contribute small amounts of calcium, iron, and dietary fiber, making them nutrient-rich yet low in calories. Due to their easy-to-peel skin and juicy, sweet-tart flavor, naartjies are a highly regarded and versatile fruit in many cuisines.

Health Benefits

• Rich source of Vitamin C (26.7 mg per 100g), which boosts the immune system and supports skin health by promoting collagen production.
• Contains 1.8g of dietary fiber per 100g, aiding in digestion and supporting healthy bowel movements.
• Low calorie (53 per 100g) and fat content (0.3g) make it an ideal option for weight management while providing essential nutrients.
• Provides trace amounts of calcium (37 mg per 100g), which supports bone health.
• Contains antioxidants that may help in reducing oxidative stress and combating free radicals.

Dietary Considerations

Allergens: None known

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

Not suitable for: Low-acid diets

Selection and Storage

Store naartjies in a cool, dry place or in the refrigerator to maintain freshness for up to two weeks. Avoid storing them in tightly sealed containers, as they require proper ventilation.

Common Questions About Naartjies Nutrition

Are naartjies high in protein?

Naartjies are not considered high in protein, as one medium naartjie contains only 0.8 grams of protein. They are primarily known for their carbohydrate and vitamin content rather than their protein levels.

Can I eat naartjies on a keto diet?

Naartjies are not ideal for a strict keto diet because one medium fruit contains 13.3 grams of carbs and 10.6 grams of sugar. While they can be enjoyed in moderation on less restrictive low-carb diets, they are too high in natural sugars for standard keto guidelines.

What are the health benefits of naartjies?

Naartjies are a great source of vitamin C, offering over 40% of the recommended daily intake per fruit, which supports immune health and skin health. Additionally, they provide dietary fiber (1.8 grams), which aids digestion. However, their high sugar content may be a concern for individuals monitoring blood sugar levels.

How many naartjies can I eat in one serving?

A typical serving size is one medium naartjie, which contains 53 calories. For most people, one to two naartjies per serving is a reasonable portion that balances nutrient intake without excessive sugar or calories.

How do naartjies compare to oranges?

Naartjies are smaller and slightly sweeter than oranges, containing around 10.6 grams of sugar compared to approximately 9 grams in an average orange. They also have fewer calories (53 vs. about 62 per orange) but slightly less fiber (1.8 grams vs. 3 grams). Both are rich in vitamin C, though oranges typically offer slightly more per serving.

Data Sources & Scientific References