What Are the Calories in a Satsuma?
The number of calories in 1 satsuma generally ranges from 35 to 50, but this can vary depending on its size. For instance, a larger fruit weighing around 109 grams can contain roughly 50 calories, while a smaller one may be closer to 35. This low-calorie profile makes satsumas an excellent choice for a guilt-free snack or a sweet addition to any meal. Their natural sweetness comes from simple sugars, which are balanced by a healthy dose of dietary fiber.
Full Nutritional Breakdown of a Satsuma
Beyond just the low calorie count, satsumas offer a wealth of nutrients essential for a healthy diet. A typical satsuma provides:
- Total Carbohydrates: Around 11g, with sugars and fiber comprising the majority.
- Dietary Fiber: Approximately 2g, which helps with digestion and keeps you feeling full.
- Protein: About 1g.
- Vitamin C: An average satsuma contains over 100% of the recommended daily amount of vitamin C, an immune-boosting antioxidant.
- Vitamin A: A good source of pro-vitamin A carotenoids, beneficial for vision and immune function.
- Potassium: Helps regulate blood pressure and fluid balance.
- Folate: Essential for cell growth and metabolism.
Why Satsumas are a Healthy Choice
The nutritional makeup of a satsuma makes it more than just a snack; it’s a functional food that supports several aspects of your health:
- Immune System Support: High levels of vitamin C are crucial for a strong immune system.
- Digestive Health: The dietary fiber promotes regularity and a healthy gut.
- Weight Management: Their high water and fiber content, combined with low calories, helps you feel satisfied and reduces overall calorie intake.
- Antioxidant Properties: Flavonoids and phenolic acids protect your cells from oxidative stress and may lower the risk of chronic diseases.
- Hydration: With a high water content, satsumas help keep you hydrated.
Satsumas vs. Other Citrus Fruits: A Calorie and Nutrient Comparison
When considering your citrus choices, it's useful to see how satsumas compare to their relatives, like clementines and standard oranges. While all are healthy, some small differences might influence your selection.
| Fruit | Average Calories (Per Fruit)* | Key Nutritional Differentiator |
|---|---|---|
| Satsuma | ~35-50 calories | Very easy to peel, typically seedless. High in Vitamin C. |
| Clementine | ~35 calories | Very small, sweet, and seedless. A popular grab-and-go snack. |
| Orange (Medium) | ~62 calories | Larger fruit, higher fiber content. Requires slightly more effort to peel. |
| Grapefruit (Half) | ~52 calories (pink) | Good source of Vitamin A and C, but higher calorie count than a satsuma per serving size. |
*Calories are estimates and vary based on fruit size.
Incorporating Satsumas into Your Diet
Due to their convenience and nutritional benefits, satsumas can be easily integrated into your daily meals. Here are some simple ideas:
- As a snack: The most straightforward way. Peel and enjoy.
- In salads: Add segments to a salad with spinach, walnuts, and a light vinaigrette.
- In smoothies: Blend satsuma segments with yogurt and other fruits for a vitamin-packed drink.
- Infused water: Drop a few segments into a water bottle for a naturally flavored and hydrating beverage.
- In desserts: Use the segments or zest in baking or to top puddings and cakes.
Conclusion
A satsuma is a low-calorie, nutrient-rich powerhouse that makes an excellent addition to a balanced diet. With just 35 to 50 calories per fruit, and a generous dose of vitamin C, fiber, and other essential nutrients, it's a smart choice for a healthy snack. Whether you're looking to manage your weight or simply boost your vitamin intake, the satsuma offers a delicious and convenient solution. For more details on the extensive benefits of citrus fruits, you can explore information from Healthline.
