Raw Tangerine: Vitamin C, Calories, Glycemic Index & Nutrition Facts

The convenient citrus snack

A tangerine is mostly water — around 85% — which is why it's so refreshing. The rest is mainly carbohydrate, but it's packaged with fibre and a significant amount of vitamin C. It's a simple, whole food that requires zero prep work beyond a quick peel.

While it might not have the superstar status of berries or the exotic appeal of a mango, the tangerine's strength is its simplicity and reliability. It's a low-calorie, nutrient-delivering snack you can eat anywhere, anytime.

Tangerine nutrition facts

Here’s the nutritional breakdown for one medium raw tangerine, which weighs about 100 grams (or 3.5 ounces).

The standout number here is the vitamin C — you get nearly a third of your daily requirement from one small fruit. The calorie count is also impressively low, making it a great choice if you're watching your energy intake. It's not a significant source of protein or fat, but that's true of almost all fruits.

Tangerine's glycemic index

The glycemic index (GI) tells us how quickly a food's carbs affect blood sugar. While there's no official, universally agreed-upon GI value for tangerines, we can make a very strong estimate. Other citrus fruits like oranges and grapefruit consistently test in the low-GI band (under 55). Given the tangerine's similar profile of sugar, acid, and fibre, it's safe to classify it as a low-glycemic fruit. It will provide steady energy, not a sharp spike.

How to get the most from it

It's hard to go wrong with a tangerine, but these simple habits maximize its benefits.

What tangerines are good for

What to pair tangerines with

A tangerine is great on its own, but its sweet-tart flavor works beautifully with other foods. Adding a source of protein or fat creates a more complete snack.

Eat freely — or be mindful?

Three ways to eat them

Beyond just peeling and eating, tangerines are a versatile ingredient in simple, healthy recipes.