Tangerine Nutrition: A Closer Look at the Calorie Count
When considering how many calories do 4 tangerines have, it's important to understand that the total can vary based on size. For example, some nutrition databases report that four medium tangerines contain around 178 calories, while another source states it's closer to 187 calories. This slight difference typically depends on the specific weight and sugar content of the fruit being measured. For a more detailed breakdown, a single medium tangerine (roughly 88 grams) contains about 47 calories. This makes a portion of four medium tangerines an easy way to manage calorie intake while enjoying a sweet, satisfying snack.
Breaking Down the Nutrients in Tangerines
Beyond their calorie content, tangerines offer a wealth of nutrients. Their profile includes a significant amount of carbohydrates, primarily from natural sugars, along with dietary fiber, vitamins, and minerals. A typical serving of four medium tangerines provides a substantial portion of your daily recommended vitamin C, a powerful antioxidant known for supporting the immune system and promoting healthy skin.
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Macronutrient Content (per 4 medium tangerines)
- Carbohydrates: Approximately 47 grams, with about 6 grams coming from fiber. The fiber helps with digestion and promotes a feeling of fullness.
- Protein: Around 3 grams. While not a primary source of protein, it contributes to your overall daily intake.
- Fat: Only about 1 gram, making them a very low-fat snack.
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Vitamin and Mineral Content (per 4 medium tangerines)
- Vitamin C: Provides well over 100% of the Daily Value (DV), boosting immunity and protecting against oxidative stress.
- Potassium: Offers a moderate amount, which is essential for proper heart and muscle function.
- Vitamin A: Rich in beta-cryptoxanthin, an antioxidant the body converts to vitamin A, which supports healthy vision and immune function.
Tangerines vs. Oranges: A Calorie Comparison
Both tangerines and oranges are healthy, vitamin-packed citrus fruits, but they have slight nutritional differences. When comparing similar serving sizes, tangerines are typically slightly lower in overall calories but also contain less fiber and vitamin C than oranges. However, tangerines are known for having more vitamin A.
| Nutrient Comparison (per 100g) | Tangerine | Orange |
|---|---|---|
| Calories | ~53 kcal | ~52 kcal |
| Carbohydrates | ~13.34 g | ~12 g |
| Dietary Fiber | ~1.8 g | ~2.4 g |
| Vitamin C | ~27 mg | ~53 mg |
| Vitamin A | ~34 mcg | ~11 mcg |
This table illustrates that while oranges offer a higher vitamin C and fiber content per 100 grams, tangerines remain an excellent source of essential nutrients and are very close in calorie content. Your choice between the two often comes down to personal preference for sweetness, tanginess, and convenience, as tangerines are notoriously easy to peel.
Health Benefits and Dietary Impact
Incorporating tangerines into your diet provides several health benefits. The high fiber content aids digestion and contributes to a feeling of fullness, which can help with weight management by controlling appetite. The potent antioxidants, like vitamin C and flavonoids, protect the body from free radical damage and chronic diseases such as heart disease. For those managing blood sugar, the natural sugars in tangerines are balanced by their fiber, which helps to slow the absorption of sugar into the bloodstream, preventing rapid spikes. The convenience and portability of tangerines also make them a great on-the-go snack, helping to curb cravings for less healthy, processed foods.
For more detailed nutritional data on tangerines and other foods, consult authoritative sources like the USDA's food database.
Conclusion
In summary, four medium tangerines contain approximately 178 to 187 calories, providing a nutritious and low-calorie snack option. Rich in vitamin C, fiber, and other antioxidants, they support immune function, digestive health, and can be a valuable part of a weight management plan. Despite slight nutritional differences compared to their cousin, the orange, tangerines remain an excellent and convenient choice for a healthy diet.
