An easy-peeler clementine is a small, seedless citrus fruit, prized for its sweet flavor and convenient, easy-to-remove skin. Beyond its appealing taste and portability, it offers significant nutritional benefits that make it a smart addition to any diet. Its low-calorie density and high water content can help support weight management goals by promoting feelings of fullness.
The Calorie Count: Size Matters
While a medium-sized clementine is generally cited as having around 35 calories, the exact energy content can vary depending on its size. For more precise tracking, nutrition is often measured per 100 grams, which averages out to about 47 calories for a clementine.
- Small Clementine (approx. 40g): Roughly 16-17 calories.
- Medium Clementine (approx. 60g-75g): Around 25-35 calories.
- Large Clementine (approx. 80g): Approximately 33-35 calories.
This variation means that while a quick grab-and-go snack won't significantly impact your daily calorie intake, being mindful of size can help with accurate portion control.
Comprehensive Nutritional Breakdown
Beyond just calories, an easy-peeler clementine is packed with other important nutrients. For a medium fruit (74g), the nutritional profile is well-rounded:
- Carbohydrates: 8.9 grams (of which 6.8 grams are natural sugars)
- Protein: 0.63 grams
- Fat: 0.11 grams
- Dietary Fiber: 1.26 grams
- Vitamin C: 36.1 milligrams (providing over 40% of the Daily Value)
- Potassium: 131 milligrams
- Folate: 17.8 micrograms
Why Clementines are a Nutritious Choice
The high vitamin C content is a standout feature, acting as a potent antioxidant that supports immune function and promotes healthy skin by aiding in collagen synthesis. The antioxidants found in clementines, including flavonoids like hesperidin and beta carotene, help combat inflammation and protect against free radical damage. Furthermore, the fruit's dietary fiber supports healthy digestion and can help regulate blood sugar levels.
Easy-Peeler Clementines vs. Other Fruits
Comparing the nutritional data of clementines to other common fruits can highlight their value as a smart snack choice. The following table compares the stats for a typical serving size of each fruit:
| Fruit (Serving Size) | Calories | Carbohydrates (g) | Sugar (g) | Fiber (g) |
|---|---|---|---|---|
| Clementine (1 medium, ~74g) | 35 | 9 | 7 | 1 |
| Banana (1 medium) | 105 | 27 | 14 | 3 |
| Apple (1 medium) | 95 | 25 | 19 | 4 |
| Strawberries (1 cup) | 49 | 12 | 7 | 3 |
This comparison demonstrates that clementines offer comparable nutritional value with a lower overall calorie and sugar count per serving than many other popular fruits, making them a great option for those monitoring intake.
Incorporating Clementines into Your Diet
Their versatility makes clementines easy to add to meals throughout the day. They can be enjoyed on their own as a simple snack, segmented into salads for a burst of sweetness, or blended into smoothies. For a more filling snack, pairing a clementine with a source of protein and healthy fats, like a handful of almonds or Greek yogurt, is a great strategy.
Conclusion: The Low-Calorie, Nutrient-Packed Snack
In summary, an easy-peeler clementine is an excellent, low-calorie snack choice, with an average medium fruit containing just 35 calories. It delivers a healthy dose of vitamin C, fiber, and potent antioxidants, all of which contribute to overall well-being. Its convenient format and nutritional profile make it a satisfying and health-conscious option for anyone looking to manage their weight or simply enjoy a delicious, natural treat. Choosing fresh, whole fruits like the clementine is a smart way to boost your diet with essential nutrients and fiber. For more detailed information on a wide range of food nutritional values, reputable sources like Healthline provide in-depth resources and analysis.
