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mandarin oranges.

VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-free

ALSO KNOWN AS

mandarinstangerinesclementines

Recipes with mandarin oranges + Add to pantry

SERVING

CALORIES

PROTEIN

0.81g

CARBS

13.3g

FAT

0.31g

FIBER

1.8g

NUTRITION PROFILE · per 100 g

Everything in this ingredient.

MACRONUTRIENTS

Calories53kcal—

Protein0.81g2%

Carbohydrates13.3g5%

Fiber1.8g6%

Sugar10.6g21%

Total fat0.31g0%

Saturated fat0.04g0%

Trans fat0g—

Cholesterol0mg0%

Water85.2g—

MINERALS

Sodium2.0mg0%

Potassium166mg4%

Calcium37mg3%

Iron0.15mg1%

Magnesium12mg3%

Phosphorus20mg2%

Zinc0.07mg1%

Copper0.04mg4%

Manganese0.04mg2%

Selenium0.10µg0%

VITAMINS

Vitamin A34µg4%

Vitamin C26.7mg30%

Vitamin D0µg0%

Vitamin E0.20mg1%

Vitamin K0µg0%

Thiamin (B1)0.06mg5%

Riboflavin (B2)0.04mg3%

Niacin (B3)0.38mg2%

Pantothenic acid (B5)0.22mg4%

Vitamin B60.08mg5%

Folate (B9)16µg4%

Vitamin B120µg0%

%DV based on a 2,000 cal diet. Source: USDA FoodData Central. A dash in the %DV column means there’s no established Daily Value for that nutrient.

MEASUREMENT CONVERSIONS

How much is what.

1 cup195g

1 tablespoon12.2g

1 teaspoon4.1g

1 oz28.4g

1 lb453.6g

1 ml0.8g

1 liter812.5g

HEALTH BENEFITS

Why eat it.

✓Excellent source of Vitamin C, which supports immune function and collagen production for healthy skin.
✓Rich in antioxidants like flavonoids (hesperidin, naringenin) that help protect cells from damage by free radicals.
✓Provides dietary fiber, which aids in digestion, promotes gut health, and can help with weight management.
✓Contains soluble fiber and potassium, which may contribute to heart health by helping to manage cholesterol and blood pressure levels.

COOKING TIPS

In the kitchen.

1Add segments to salads, particularly spinach or arugula salads, for a burst of sweetness and acidity.
2Use the zest and juice in marinades for chicken, fish, or pork to add a bright, citrusy flavor.
3Incorporate segments into yogurt, oatmeal, or cottage cheese for a nutritious breakfast or snack.
4Candy the peels for a sweet treat or to use as a garnish for desserts and cocktails.

STORAGE

Keep it fresh.

For short-term storage (up to one week), keep mandarin oranges in a cool, dark place at room temperature.
For longer storage (up to two weeks), place them loose in the crisper drawer of your refrigerator to maintain freshness and prevent them from drying out.

FAQ

Frequently asked questions.

Are mandarin oranges healthy?

Yes, mandarin oranges are very healthy. They are an excellent source of Vitamin C, which supports immune function and collagen production for healthy skin. They also provide antioxidants, dietary fiber for digestion, and potassium for heart health.

How many calories and carbs are in mandarin oranges?

Per 100g, mandarin oranges contain approximately 53 calories and 13.34g of carbohydrates. They also provide 0.81g of protein and 0.31g of fat, making them a low-calorie, low-fat fruit.

Are mandarin oranges good for weight loss?

Yes, mandarin oranges can be beneficial for weight loss. They are low in calories and high in dietary fiber, which helps promote satiety and aids digestion. Their natural sweetness can also satisfy cravings without adding excessive calories.

Are mandarin oranges suitable for diabetics?

Mandarin oranges can be consumed by diabetics in moderation as part of a balanced diet. While they contain natural sugars, their fiber content helps slow sugar absorption. It's best to monitor portion sizes and consult with a healthcare professional.

Are mandarin oranges gluten-free and vegan?

Yes, mandarin oranges are naturally gluten-free and vegan. As a whole fruit, they contain no animal products or gluten-containing ingredients, making them suitable for these dietary preferences.

What do mandarin oranges taste like and how can I use them?

Mandarin oranges have a sweet, slightly tart, and juicy flavor, often described as less acidic than regular oranges. They are delicious eaten fresh, added to salads, desserts, or used in sauces and marinades for poultry or fish.

Do I need to peel mandarin oranges before eating?

Yes, mandarin oranges should be peeled before eating. Their skin is not typically consumed, though it can be zested for flavor. They are known for being easy to peel, making them a convenient snack.

How should I store mandarin oranges?

Store mandarin oranges at room temperature for up to a week if you plan to eat them soon. For longer storage, place them in the refrigerator's crisper drawer, where they can last for up to two weeks or more.

How do I know if a mandarin orange is fresh?

Look for mandarins that feel firm and heavy for their size, indicating juiciness. The skin should be bright orange, smooth, and free of soft spots or mold. A fragrant aroma is also a good sign of freshness.

Can mandarin oranges be frozen?

Yes, mandarin oranges can be frozen. It's best to peel them first, separate the segments, and remove as much white pith as possible. Freeze them in a single layer on a baking sheet before transferring to an airtight container or freezer bag for best results.

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