Fruit
raw peeled seedless mandarin.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-free
ALSO KNOWN AS
seedless mandarin
SERVING
CALORIES
53
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 ml0.8g
1 liter812.5g
1 piece88g
HEALTH BENEFITS
Why eat it.
- ✓Excellent source of Vitamin C, which supports immune function and acts as a powerful antioxidant.
- ✓Contains flavonoids like hesperidin and naringenin, which have anti-inflammatory properties and may support heart health.
- ✓Provides dietary fiber, aiding in digestion, promoting gut health, and contributing to feelings of fullness.
- ✓High water content helps with hydration, which is essential for overall bodily functions.
COOKING TIPS
In the kitchen.
- 1Add mandarin segments to green salads, grain bowls, or fruit salads for a sweet and juicy burst of flavor.
- 2Juice mandarins to use in vinaigrettes, marinades for chicken or fish, or as a base for refreshing beverages.
- 3Use segments as a fresh topping for yogurt, oatmeal, pancakes, or desserts like panna cotta and tarts.
- 4Gently heat segments in a simple syrup with spices like cinnamon or star anise to create a warm compote for ice cream or cakes.
STORAGE
Keep it fresh.
- For short-term storage (up to a week), keep mandarins in a cool, dark place at room temperature, ensuring good air circulation.
- To extend freshness for up to two weeks, store them loose in the crisper drawer of your refrigerator.
- Avoid storing in sealed plastic bags, as this can trap moisture and accelerate spoilage.
FAQ
Frequently asked questions.
Are mandarins healthy?
Yes, mandarins are highly nutritious. They are an excellent source of Vitamin C for immune support and contain flavonoids like hesperidin, which provide anti-inflammatory benefits and support heart health.
What is the nutritional profile of 100g of peeled mandarins?
A 100g serving contains approximately 53 calories, 13.34g of carbohydrates, 0.81g of protein, and 0.31g of fat. They are also high in water content, which helps with daily hydration.
Are mandarins good for weight loss?
Mandarins are excellent for weight management because they are low in calories and high in dietary fiber. The fiber helps you feel full longer, reducing the likelihood of overeating.
Are mandarins keto-friendly?
Mandarins contain about 13.34g of carbs per 100g, mostly from natural sugars. While they can be included in a keto diet in small portions, they may be too high in sugar for strict low-carb regimens.
Are peeled mandarins vegan and gluten-free?
Yes, raw peeled mandarins are naturally vegan and gluten-free. They are a whole, unprocessed fruit suitable for almost all dietary restrictions.
How should I store mandarins once they are peeled?
Once peeled, mandarins should be stored in an airtight container in the refrigerator. This prevents the segments from drying out and keeps them fresh for a longer period.
How long do peeled mandarins last?
Peeled mandarin segments typically stay fresh for 2 to 3 days when refrigerated in a sealed container. For the best flavor and texture, it is recommended to consume them as soon as possible after peeling.
Can I freeze peeled mandarin segments?
Yes, you can freeze them by spreading the segments on a tray to freeze individually before transferring them to a freezer bag. They are perfect for adding to smoothies or using as chilled snacks.
What are some common ways to use peeled seedless mandarins?
They are great for fresh snacking, but also work well in green salads, fruit salads, or as a topping for yogurt and oatmeal. They can also be used in baking or dipped in dark chocolate for a simple dessert.
Is the white stringy part (pith) on a mandarin healthy to eat?
Yes, the white pith is completely edible and very healthy. It contains a high concentration of fiber and antioxidant flavonoids, so there is no need to remove every bit of it before eating.
