The Exact Calorie Count of a Single Clementine
A medium-sized clementine, typically weighing around 74 grams, provides approximately 35 calories. This precise calorie count is based on data from the U.S. Department of Agriculture (USDA) and can vary slightly depending on the specific size and ripeness of the fruit. Most of these calories come from the fruit's natural carbohydrates and sugars, with a negligible amount from fat and protein. This low caloric density, combined with high water content, makes the clementine an excellent snack for managing weight or simply enjoying a healthy treat.
Nutritional Breakdown Beyond the Calories
While the calorie count is a primary factor for many, the nutritional value of a clementine goes much deeper. In addition to being low in calories, this tiny citrus powerhouse is loaded with important vitamins and minerals. Understanding the full nutritional profile provides a clearer picture of its health benefits.
- High in Vitamin C: A single clementine can provide a significant portion of your daily recommended intake of Vitamin C, a powerful antioxidant that supports immune function and promotes healthy skin.
- Good Source of Fiber: With about 1-1.5 grams of dietary fiber per fruit, clementines can aid in digestion and help you feel full, contributing to weight management.
- Rich in Antioxidants: Beyond Vitamin C, clementines contain other antioxidants, such as flavonoids and beta-carotene, which help fight inflammation and protect cells from damage caused by free radicals.
- Contains Essential Minerals: The fruit also contains important minerals like potassium, which is vital for maintaining proper fluid balance and blood pressure regulation.
Clementines and Weight Management
The combination of low calories and high fiber content makes clementines a smart choice for anyone looking to lose or maintain their weight. The fiber helps to promote a feeling of fullness and satiety, reducing the likelihood of overeating or reaching for less healthy snacks. Their natural sweetness also helps to satisfy sugar cravings in a much healthier way than processed sugary treats. Choosing a clementine over a high-calorie snack like a chocolate bar can significantly reduce your daily caloric intake without feeling deprived. This strategy helps create the caloric deficit needed for weight loss.
Comparison: Clementine vs. Other Fruits
To put the clementine's nutritional value into perspective, it's helpful to compare it with other common fruits. While all fruits are part of a healthy diet, their calorie and sugar content can vary significantly. This comparison highlights why the clementine is a stand-out low-calorie option.
| Feature | 1 Medium Clementine (approx. 74g) | 1 Medium Apple (approx. 182g) | 1 Medium Banana (approx. 118g) |
|---|---|---|---|
| Calories | ~35 kcal | ~95 kcal | ~105 kcal |
| Carbohydrates | ~9 g | ~25 g | ~27 g |
| Dietary Fiber | ~1.3 g | ~4.4 g | ~3.1 g |
| Natural Sugars | ~7 g | ~19 g | ~14 g |
| Vitamin C (% DV) | 40% | ~14% | ~17% |
This table illustrates that while an apple or banana may offer more fiber and other nutrients overall, they also contain significantly more calories and natural sugars per serving. For a calorie-controlled diet, the clementine offers a high-impact dose of Vitamin C for a very low caloric cost. Two clementines (around 70 calories) offer roughly the same number of calories as one medium apple, but for many, they provide a more satisfying, portion-controlled experience.
Tips for Enjoying Clementines
Clementines are wonderfully versatile and easy to incorporate into your daily routine. Their small, portable size and easy-to-peel skin make them a perfect on-the-go snack. Beyond eating them raw, here are some creative ideas:
- Add to Salads: Toss segmented clementines into a salad with spinach, feta cheese, and walnuts for a burst of sweet and tangy flavor.
- Infuse Water: Drop clementine slices into your water bottle for a naturally flavored, refreshing beverage.
- Create a Marinade: Use clementine juice and zest in marinades for chicken or fish to add a bright, citrusy note.
- Bake into Desserts: Incorporate the fruit into muffins, cakes, or scones for a natural sweetness.
Conclusion: A Smart, Low-Calorie Choice
In summary, one clementine contains approximately 35 calories, making it an excellent and healthy addition to any diet. Its low-calorie count, high water content, and valuable nutrient profile, especially its high Vitamin C and fiber content, support weight management and overall health. Whether enjoyed on its own as a quick snack or added to a recipe, the clementine offers a sweet and nutritious way to boost your daily fruit intake.
For more detailed nutritional information and daily value percentages, you can consult the USDA FoodData Central database. It's a reliable resource for verifying the nutrient content of a wide variety of foods.
