Tangerine Calories by Size
The calorie content of a tangerine primarily depends on its size. Since tangerines are naturally low in calories and fat-free, they are an ideal choice for a healthy snack or a light dessert. A typical serving is one whole fruit, but the size can vary, which in turn slightly alters the total calorie count. Here is a breakdown of the estimated calories based on common tangerine sizes:
- Small Tangerine: A small tangerine, measuring about 2-1/4 inches in diameter and weighing approximately 76 grams, contains around 40 calories.
- Medium Tangerine: A medium tangerine, roughly 2-1/2 inches in diameter, has approximately 47 calories.
- Large Tangerine: A large tangerine, which can be around 2-3/4 inches in diameter, typically contains about 52 calories.
It's important to remember that these numbers can vary slightly depending on the specific variety of mandarin orange. However, the overall low-calorie nature remains consistent across the board.
What is the Calorie Breakdown in a Tangerine?
For most people counting calories, understanding the macronutrient breakdown is just as important as the total number. In a medium tangerine, the 47 calories primarily come from carbohydrates, specifically natural sugars, with very little protein and almost no fat. The fiber content in the fruit also contributes to its overall nutritional value.
Nutritional Profile of a Tangerine
Beyond its low-calorie count, the tangerine boasts an impressive nutritional profile, packed with vitamins, minerals, and antioxidants essential for good health. Here's a look at what else this little powerhouse fruit has to offer:
- Excellent Source of Vitamin C: A medium tangerine provides a significant portion of your daily recommended intake of vitamin C, an antioxidant that boosts the immune system and is vital for healthy skin.
- Good Source of Fiber: The dietary fiber in tangerines aids digestion, promotes feelings of fullness, and can help regulate blood sugar levels. This makes it a great snack for weight management.
- Rich in Vitamin A: Tangerines contain a moderate amount of vitamin A, which is crucial for maintaining healthy vision and skin.
- Contains Potassium: With a healthy dose of potassium, tangerines can help regulate blood pressure and support heart health.
- Antioxidant Power: Tangerines contain potent antioxidants, such as flavonoids and carotenoids, that protect the body from oxidative damage and inflammation, which can contribute to chronic diseases.
Comparison: Tangerine vs. Similar Citrus Fruits
When considering your citrus choices, it's helpful to compare tangerines to their close relatives, like clementines and oranges. While all are healthy options, they have subtle differences in their nutritional makeup.
| Nutrient (per 100g) | Tangerine | Clementine | Orange |
|---|---|---|---|
| Calories | ~47 kcal | ~35 kcal | ~47 kcal (per medium fruit) |
| Carbohydrates | ~12 g | ~8.9 g | ~12 g (per medium fruit) |
| Fiber | ~1.6 g | ~1 g | ~2.4 g (per medium fruit) |
| Vitamin C | ~22 mg | ~36 mg | ~53 mg (per medium fruit) |
| Protein | ~0.7 g | ~0.9 g | ~1.3 g (per medium fruit) |
Note: Nutritional information can vary slightly depending on the source and specific fruit size.
As the table illustrates, clementines are slightly lower in calories and carbohydrates than tangerines, but tangerines offer slightly more fiber. Oranges, while larger and therefore potentially higher in total calories per fruit, contain more vitamin C and fiber per comparable size. All three are excellent, low-calorie choices.
How Different Forms Affect Calorie Count
While eating a fresh, whole tangerine is the most nutrient-rich option, tangerines can be consumed in other forms that change the calorie and nutritional density. A key difference is the presence of fiber.
- Tangerine Juice: A single cup of raw tangerine juice contains approximately 106 calories and is significantly higher in sugar (about 24g) compared to a whole tangerine. This is because the juice concentrates the sugars and removes the beneficial dietary fiber. It is important to note that without the fiber, the sugar is absorbed more quickly by the body.
- Canned Tangerines: Canned tangerines are typically packed in syrup, which adds extra calories and sugar. Always check the label for added sugars. Choosing canned fruit packed in its own juice or water is a healthier alternative, though some fiber loss can still occur during processing.
Conclusion: The Final Word on Tangerine Calories
In conclusion, a medium-sized tangerine is a low-calorie, nutrient-packed snack, providing approximately 47 calories. This versatile citrus fruit is not only delicious but also delivers significant health benefits, including a high dose of immune-boosting vitamin C, skin-supporting vitamin A, and digestion-aiding fiber. Its low-calorie nature makes it a valuable asset for weight management and a healthy diet. By choosing fresh, whole tangerines over processed versions like juice, you can maximize your nutritional intake while keeping your calorie count in check.
For more information on the full range of health benefits provided by tangerines, you can visit a reliable source like WebMD.
Note on Variety: Tangerines are part of the larger group of mandarin oranges, which also includes clementines. While the general nutritional profile is similar, there are slight variations in sweetness and nutrient content. When planning your diet, consider these minor differences to choose the best option for your taste and nutritional needs.
Best for Dieters: The high water and fiber content in tangerines contribute to a feeling of fullness, which can help reduce overall calorie intake and support weight loss efforts. Incorporating a tangerine as a mid-day snack can help curb cravings for less healthy, higher-calorie options.
