Tangerine Calories and Nutritional Breakdown
The number of calories in a tangerine is directly related to its size. As a low-calorie fruit, it provides a guilt-free way to enjoy a sweet and tangy snack while reaping various health benefits. Below is a detailed look at the calorie and nutrition facts based on different sizes, according to sources like FatSecret and the USDA.
Calorie Count by Tangerine Size
- Small Tangerine: Approximately 40 calories (about 76 grams).
- Medium Tangerine: Approximately 45 calories (about 6 cm diameter).
- Large Tangerine: Approximately 52 calories (about 6.5 cm diameter).
These values are for the raw, edible portion of the fruit. The small calorie difference between sizes is important for those meticulously tracking their daily intake, but all sizes fall into the low-calorie range.
Comprehensive Nutritional Profile
Beyond calories, tangerines are packed with beneficial nutrients. A single medium tangerine provides a significant portion of your daily vitamin C needs and other key nutrients. A typical nutritional breakdown for a medium tangerine includes:
- Carbohydrates: Approximately 11-12 grams.
- Sugars: Approximately 8-9 grams.
- Dietary Fiber: Approximately 1.5 grams.
- Protein: Less than 1 gram.
- Fat: Less than 0.3 grams.
- Vitamin C: Provides a large percentage of your daily value, supporting immune function and skin health.
- Vitamin A: Rich in carotenoids like beta-carotene.
- Potassium: An essential mineral for maintaining healthy blood pressure.
- Folate: Important for cell growth and metabolism.
This nutritional composition makes the tangerine a powerhouse of health benefits wrapped in an easy-to-peel package. It provides natural energy from carbohydrates and supports overall well-being with its vitamins and minerals.
Comparison Table: Tangerine vs. Other Citrus Fruits
To put a tangerine's caloric content into perspective, let's compare it to a standard naval orange and a clementine, two other popular citrus fruits.
| Feature | Medium Tangerine | Medium Navel Orange | Medium Clementine |
|---|---|---|---|
| Approx. Calories | ~45 kcal | ~73 kcal | ~35 kcal |
| Approx. Carbohydrates | ~11.2 g | ~16.5 g | ~9 g |
| Vitamin C | ~22 mg | ~70 mg | ~36 mg |
| Vitamin A | Higher | Lower | Variable |
| Fiber | ~1.5 g | ~1.3 g | ~1.3 g |
| Ease of Peeling | Very Easy | Moderately Easy | Easiest (Seedless) |
As the table shows, while an orange offers a higher dose of Vitamin C, the tangerine is lower in overall calories and carbohydrates, with an advantage in Vitamin A content. The clementine is slightly smaller and has fewer calories still, though often considered a type of tangerine, or a very close relative.
How Tangerines Support Weight Management and Health
Due to their low-calorie and high-fiber content, tangerines are an excellent addition to a weight management plan. The fiber helps you feel full and satisfied, curbing overeating. Furthermore, compounds like nobiletin found in tangerines have been studied for their potential to prevent fat accumulation.
Incorporating Tangerines into Your Diet
- Snack on the Go: The perfect grab-and-go snack, requiring no cutting or complex preparation.
- Salad Topper: Add peeled segments to a green salad for a burst of sweet, citrusy flavor.
- Yogurt or Cottage Cheese: Combine with a dairy snack for a filling, protein- and fiber-rich treat.
- Smoothies: Blend whole peeled tangerines into your morning smoothie for a vitamin boost.
- Savory Dishes: Use segments or juice in glazes for poultry or seafood for a refreshing twist.
Other Health Benefits
Beyond weight management, the high antioxidant content of tangerines, including flavonoids and carotenoids, helps combat oxidative stress and inflammation. The vitamin C content supports collagen production for healthier skin and aids in iron absorption. The presence of potassium helps regulate blood pressure, while folate is crucial for overall cellular health.
Potential Considerations
While largely beneficial, it is possible to overdo fruit consumption due to its natural sugar content, especially if you are managing conditions like diabetes. The fiber can also be significant, and while generally good for digestion, excessive amounts can sometimes cause bloating in sensitive individuals. As with any dietary change, moderation is key.
Conclusion
In conclusion, the calorie count in one tangerine orange is minimal, with a small fruit containing about 40 calories and a large one having around 52. This makes it a fantastic, low-calorie choice for anyone looking for a healthy, delicious snack. Its rich nutritional profile, including vitamins C and A, fiber, and potassium, offers a wide range of health benefits, from immune support to weight management. Whether enjoyed on its own, tossed in a salad, or added to a smoothie, the tangerine is a versatile and nutritious addition to any diet. For further reading, explore the detailed nutritional profiles provided by the USDA and other health institutions.
