How much calcium does a cutie orange have? A detailed nutritional breakdown

January 7, 2026 •

4 min read

A single Cutie orange, which is a brand of clementine or mandarin, provides approximately 20 to 22 milligrams of calcium, a relatively small amount compared to dairy products. While it is not a powerhouse of this particular mineral, exploring how much calcium does a cutie orange have reveals only one part of its full nutritional story.

Quick Summary

A Cutie orange offers a modest amount of calcium, typically around 20-22 mg per fruit, contributing a minimal percentage to your daily intake. The fruit is a far more significant source of vitamin C and other beneficial nutrients.

Key Points

Calcium Content: A single Cutie orange contains approximately 20-22 mg of calcium, which contributes about 2% of the daily recommended value.
Excellent Vitamin C Source: Cuties are a rich source of Vitamin C, with one fruit providing a significant percentage of your daily requirement.
Supports Immune Health: The high vitamin C content helps boost the immune system and can potentially reduce the severity of cold symptoms.
Contains Healthy Fiber: Cutie oranges provide dietary fiber that aids in digestion and helps regulate blood sugar levels.
Packed with Antioxidants: Beyond vitamins, Cuties offer beneficial flavonoids and other antioxidants that protect cells from damage.
Convenient, Low-Calorie Snack: At only about 35 calories per fruit, Cuties are a simple, portable, and healthy snack option.
Part of a Balanced Diet: For adequate calcium, Cuties should be paired with other calcium-rich foods like dairy, leafy greens, or fortified juices.

The Modest Calcium Contribution of a Cutie Orange

When considering calcium intake, it's essential to understand that Cutie oranges, like most fruits, are not primary sources of this vital mineral. The 20-22 mg of calcium found in a typical Cutie represents only about 2% of the recommended daily value for adults. While every bit counts towards overall nutritional goals, relying on these tasty fruits to meet your daily calcium needs would be unrealistic. However, their contribution is still valuable, especially as part of a diverse and healthy diet. These small, easy-to-peel mandarins are more celebrated for their outstanding vitamin C content and other health benefits, which we will explore in detail.

Nutritional Profile of a Single Cutie Orange

Beyond its modest calcium content, a Cutie orange packs a significant nutritional punch in a small, convenient package. Understanding its full profile helps paint a complete picture of its health benefits. Based on USDA data for clementines, a single fruit (around 74g) contains:

Calories: Approximately 35 kcal
Vitamin C: Around 36 mg (a significant portion of the daily recommended intake)
Potassium: About 131 mg
Dietary Fiber: Roughly 1.3 grams
Carbohydrates: Approximately 8.9 grams
Magnesium: Around 7.4 mg

This robust nutritional breakdown shows that while the calcium is low, the high vitamin C and healthy fiber content make it a highly beneficial food for immune support and digestive health.

The Role of Vitamin C in Calcium Absorption

One fascinating aspect of the Cutie orange's nutrition is the relationship between its vitamin C and calcium. Vitamin C is known to enhance the absorption of non-heme iron (the iron found in plant-based foods), but some studies also suggest a link between vitamin C intake and bone mineral density. While oranges are not a primary source of calcium, the presence of vitamin C and citric acid can help improve the body's overall ability to absorb calcium from other foods. This synergistic effect means that consuming Cuties as part of a meal that includes calcium-rich foods can be beneficial.

Factors Influencing a Cutie Orange's Mineral Content

The exact amount of calcium and other minerals in a Cutie orange can vary based on several factors:

Fruit Size: The larger the fruit, the more total calcium it will contain.
Soil and Climate: The mineral composition of the soil in which the tree grows, along with weather conditions, can affect the fruit's nutrient levels.
Fertilizers: The type and amount of fertilizers used during cultivation can also influence the mineral content.
Fruit Variety: As Cutie oranges can be different varieties of mandarin or clementine, there can be slight variations in nutritional values.

Comparing Cutie Oranges to Other Calcium Sources

This table provides a clearer perspective on how the calcium in a Cutie orange compares to other common dietary sources. The values are approximate and can vary by product and serving size.


Food Item	Serving Size	Approximate Calcium (mg)	Notes
Cutie Orange	1 Medium Fruit (~74g)	~22 mg	Provides a low percentage of the daily value.
Milk	1 Cup	~300 mg	A classic, high-concentration source of calcium.
Calcium-Fortified Orange Juice	1 Cup	~350 mg	Specially fortified to serve as a calcium source.
Yogurt (Plain, Low-Fat)	1 Cup	~415 mg	A very rich source of calcium.
Dried Figs	100 grams	~160 mg	A surprisingly good fruit source of calcium.
Spinach	1 Cup Cooked	~245 mg	Contains calcium, but absorption can be limited by oxalates.
Tofu (Firm)	Half-Cup	~200-860 mg	Varies widely based on the coagulant used.

Beyond Calcium: The Total Health Benefits of Cutie Oranges

While the calcium level may be minor, the overall health benefits of including Cutie oranges in your diet are substantial. These benefits stem from a variety of nutrients and phytochemicals present in citrus fruits.

Boosts the Immune System

Cuties are a fantastic source of vitamin C, an essential nutrient for immune function. Regular consumption can help support your body's ability to fight off infections and may even reduce the duration and severity of the common cold.

Supports Heart Health

The flavonoids found in citrus fruits can help protect against heart disease by improving cholesterol levels and reducing inflammation. The potassium content in Cuties also helps regulate blood pressure.

Aids in Digestion

With a good amount of both soluble and insoluble fiber, Cuties help promote healthy digestion. This fiber content helps regulate blood sugar levels and can contribute to a feeling of fullness, which is beneficial for weight management.

Provides Antioxidant Protection

Cuties contain several compounds, including flavonoids and carotenoids, that act as powerful antioxidants. These antioxidants help protect the body's cells from damage caused by free radicals, which can reduce the risk of chronic diseases.

Conclusion

In summary, while a single Cutie orange contains a modest approximately 20-22 mg of calcium, it is far from a primary source for the mineral. However, that small amount of calcium is complemented by a host of other valuable nutrients, most notably a high dose of vitamin C. Its overall nutritional profile, including dietary fiber, potassium, and antioxidants, makes it a highly beneficial addition to a healthy, balanced diet. So, while you shouldn't rely solely on Cuties for your calcium needs, they are an excellent, convenient, and delicious way to boost your daily nutrient intake and support your overall well-being. For more information on the wide-ranging health benefits of citrus fruits, you can consult authoritative resources like FAO.org.

Frequently Asked Questions

No, a Cutie orange is not considered a good source of calcium. While it contains a small amount (about 20-22 mg per fruit), this is only a tiny fraction of your daily needs. For significant calcium, you should look to dairy products, fortified foods, or leafy greens.

A single Cutie orange is an excellent source of vitamin C, providing around 36 mg per fruit, which is a substantial portion of the recommended daily intake for most adults.

A 'Cutie' is a brand name for small, easy-to-peel mandarin oranges, often clementines. Regular oranges are typically larger, have thicker peels, and are generally different varieties of citrus. Both offer great nutrition, but the smaller Cuties are prized for convenience.

Yes, Cutie oranges contain dietary fiber, providing about 1.3 grams per fruit. This helps support healthy digestion, regulates blood sugar, and promotes a feeling of fullness.

While the calcium content in Cuties is low, they are rich in vitamin C. Vitamin C plays a role in collagen formation, which is important for strong bones and connective tissue. So while they aren't a primary calcium source, they contribute to overall bone health.

Since 'Cuties' are typically clementines or other types of mandarins, their nutritional profiles are very similar. The calcium content of a standard clementine is nearly identical to that of a Cutie, approximately 22 mg per fruit.

The main benefits of eating Cutie oranges include boosting your immune system with vitamin C, aiding digestion with dietary fiber, supporting heart health with flavonoids and potassium, and providing antioxidant protection against cellular damage.