Calorie Content of Easy Peel Tangerines
The calorie content of an easy peel tangerine varies slightly based on size, but it is consistently low. A medium tangerine (about 88g) provides around 47 calories, while a smaller one (about 76g) has approximately 40 calories. These calories come mainly from carbohydrates in the form of natural sugars, with minimal fat and protein. It also has dietary fiber, which aids in feeling full.
- Medium Easy Peel Tangerine (88g):
- Calories: ~47 kcal
- Carbohydrates: ~12g
- Sugars: ~9.3g
- Fiber: ~1.6g
- Protein: ~0.7g
- Fat: ~0.3g
Nutritional Benefits of Easy Peel Tangerines
Easy peel tangerines are rich in essential nutrients. Their high vitamin and antioxidant content helps boost the immune system and fight inflammation.
Supporting the Immune System
Easy peel tangerines are an excellent source of Vitamin C. Vitamin C is an antioxidant that protects the body from free radicals and strengthens the immune system, preventing illnesses.
Antioxidant Properties
Easy peel tangerines have antioxidants, such as flavonoids like nobiletin and tangeretin, which have anti-inflammatory effects. These help combat oxidative stress, which is linked to chronic diseases. They also contain beta-carotene, which the body converts to Vitamin A, supporting vision.
Digestion and Weight Management
Easy peel tangerines are beneficial for digestion and weight loss due to their dietary fiber. Fiber regulates bowel movements and increases fullness, which helps control appetite. They offer a sweet, low-calorie snack option for those trying to manage their weight.
Promoting Heart Health
The fiber and potassium in tangerines support a healthy heart. Fiber lowers cholesterol, while potassium regulates blood pressure. The antioxidants also improve blood vessel function and cardiovascular health.
Easy Peel Tangerines Compared to Other Citrus Fruits
| Feature | Easy Peel Tangerine (medium, 88g) | Orange (small, approx. 100g) | Grapefruit (small, approx. 120g) |
|---|---|---|---|
| Calories | 47 kcal | 53 kcal | 40 kcal |
| Fiber | 1.6g | 1.8g | 1.4g |
| Vitamin C | ~27mg | ~53mg | ~46mg |
| Ease of Peeling | Very Easy | Moderate | N/A |
| Sweetness | Very Sweet | Sweet | Tangy/Tart |
Using Easy Peel Tangerines in Your Diet
Easy peel tangerines are versatile and can be used in many ways:
- Salads: Add segments to salads with spinach and feta cheese for a refreshing flavor.
- Yogurt or Oatmeal: Mix them into your morning yogurt or oatmeal for added sweetness and Vitamin C.
- Smoothies: Blend the segments with other fruits and vegetables for a nutritious drink.
- Desserts: Use the juice and zest in desserts like tangerine cake or muffins.
- Dressings and Sauces: Create a tangy dressing or glaze.
Moderation and Potential Interactions
While nutritious, consuming easy peel tangerines in moderation is recommended, especially for those with diabetes. Their natural sugars can affect blood glucose levels. Some sources suggest minor interactions with certain medications. Consult a healthcare provider if you have concerns about medication interactions.
Also, keep the white pith, which has antioxidants and fiber.
Conclusion
An easy peel tangerine is a healthy snack choice, offering a low-calorie profile and key nutrients. With approximately 47 calories per fruit, it fits into most diets and provides Vitamin C, antioxidants, and fiber. Whether eaten alone, in salads, or dressings, it is a beneficial addition to a healthy lifestyle.
Consult the Florida Department of Citrus for detailed nutritional data.
Quick Facts: Easy Peel Tangerine Calories
Average Calories: A medium easy peel tangerine has approximately 47 calories. Main Nutrient: High in Vitamin C, which boosts the immune system. Weight Management: Fiber content promotes fullness, which aids in weight loss. Heart Health: Contains potassium and fiber, which regulate blood pressure and lower cholesterol. Antioxidant Rich: Packed with antioxidants, including flavonoids and carotenoids. Hydration: High water content helps with hydration. Digestive Aid: Dietary fiber supports healthy digestion. Natural Sugar: Calories come from natural sugars, which makes it a naturally sweet snack.
