Tangerine

A 100g serving of tangerine provides 53 kcal. This serving contains 0.81g of protein, 13.34g of carbohydrates, and 0.31g of fats. It also offers 1.8g of fiber and a minimal 2mg of sodium. When considering the Calories in Tangerine, it's a low-calorie fruit, making it an excellent choice for a healthy snack. How many calories in Tangerine? Just 53 kcal per 100g, making it a light and refreshing option.

Nutrition facts (per 100 g)

Vitamins and minerals

Tangerines are a nutritional powerhouse, especially renowned for their high Vitamin C content. This essential vitamin acts as a powerful antioxidant, supporting immune function, skin health through collagen production, and aiding in iron absorption. A 100g serving contributes significantly to the daily recommended intake of Vitamin C, helping to protect cells from damage caused by free radicals. Beyond Vitamin C, tangerines also offer a good source of dietary fiber, with 1.8g per 100g. Fiber is crucial for digestive health, promoting regularity and contributing to satiety, which can be beneficial for weight management. It also helps in regulating blood sugar levels and lowering cholesterol. Furthermore, tangerines contain various B vitamins, such as folate and B6, which are vital for energy metabolism and proper nerve function. They also provide small amounts of minerals like potassium, important for blood pressure regulation and fluid balance, and magnesium, involved in numerous biochemical reactions in the body. The presence of beneficial plant compounds like flavonoids and carotenoids further enhances their health-promoting properties, acting as additional antioxidants.

Diet impact

Tangerines can be a valuable addition to various dietary goals, including weight loss and satiety. With only 53 Calories in Tangerine per 100g and a good fiber content (1.8g), they offer a low-calorie, nutrient-dense snack that can help promote fullness without contributing excessive calories. The natural sugars provide a quick energy boost, making them suitable as a pre-workout snack for those aiming for hypertrophy, though their protein content (0.81g) is minimal and would need to be supplemented by other protein sources. For weight management, their high water content also contributes to hydration and satiety, helping to curb cravings for less healthy options. From a dietary perspective, tangerines fit perfectly into vegan and vegetarian diets, providing essential vitamins and minerals. For low-carb diets, while tangerines contain carbohydrates (13.34g per 100g), their moderate glycemic index and fiber content mean they can be consumed in moderation. However, for strict ketogenic diets, the carbohydrate content might be too high for regular consumption, as it could exceed daily net carb limits. Nonetheless, for most balanced diets, the low Calories in Tangerine make it an excellent choice for a healthy, refreshing, and nutrient-rich fruit that supports overall well-being and can aid in achieving various health and fitness goals.

Preparation variations

Tangerines are predominantly consumed raw, which is the optimal way to preserve their delicate nutritional profile. When eaten fresh, all vitamins, especially the water-soluble Vitamin C, and beneficial enzymes are fully intact. The caloric value of 53 kcal per 100g remains consistent in its raw form. Cooking methods, however, can alter the nutritional content. For instance, boiling or prolonged exposure to heat can lead to a significant loss of Vitamin C, as it is heat-sensitive and water-soluble. While the macronutrient profile (carbohydrates, proteins, fats) might not drastically change in terms of total grams, the bioavailability of certain nutrients could be affected. For example, some antioxidants might become more bioavailable with light cooking, but this is less common for fruits like tangerines. Methods like grilling, baking, or frying are generally not applied to whole tangerines. If tangerine segments were incorporated into baked goods or sauces, the added ingredients (sugar, fats) would significantly increase the overall caloric and nutritional value, far beyond the initial 53 kcal per 100g of the fruit itself. Therefore, to maximize the health benefits and retain the original 53 kcal per 100g, consuming tangerines fresh and raw is highly recommended.

Frequently asked questions

Does Tangerine make you fat?

No, tangerines do not make you fat. A 100g serving of tangerine contains only 53 kcal, making it a low-calorie fruit. Its high water and fiber content can actually contribute to satiety, helping to manage overall calorie intake. Within a balanced diet and consumed in moderation, tangerines do not contribute to weight gain.

Can you eat Tangerine at night?

Yes, you can eat tangerine at night. Tangerines are a light and easily digestible fruit. Its fiber content (1.8g per 100g) aids digestion and can help promote satiety without causing discomfort before sleep. Furthermore, the natural sugars provide a gentle energy release. A small to moderate portion, such as one or two tangerines, is ideal for a healthy late-night snack.

Is Tangerine healthy?

Yes, tangerines are very healthy. They are rich in Vitamin C, providing a significant portion of your daily needs, which is crucial for immune function and antioxidant protection. A 100g serving also offers 1.8g of fiber, essential for digestive health, and contains beneficial B vitamins and potassium. There are no significant drawbacks, such as high sodium (only 2mg per 100g), making them an excellent choice for a nutritious and refreshing snack.