Tangerines are not only juicy and refreshing, but they’re also packed with nutrients and surprising health benefits. Whether you enjoy them as a midday snack, blend them into smoothies, or use the zest for cooking, understanding tangerine nutrition facts, calories, and health benefits can help you make smarter dietary choices.
In this guide, we’ll dive into the nutritional profile of tangerines, how many calories they contain, their health benefits, and why this citrus fruit deserves a regular spot in your diet.
🍊 What Is a Tangerine?
Tangerines are a type of mandarin orange, smaller and sweeter than traditional oranges. They’re easy to peel, seedless or low-seed, and full of bright citrus flavor. Due to their convenience and flavor, tangerines have become a go-to healthy snack around the world.
🧪 Tangerine Nutrition Facts (Per 100g)
Here’s a breakdown of the key nutrients found in tangerines:
| Nutrient | Amount per 100g |
|---|---|
| Calories | 53 kcal |
| Carbohydrates | 13.3 g |
| Sugars | 10.6 g |
| Fiber | 1.8 g |
| Protein | 0.8 g |
| Fat | 0.3 g |
| Vitamin C | 26.7 mg (30% DV) |
| Vitamin A | 681 IU (14% DV) |
| Potassium | 166 mg |
| Folate | 16 mcg |
Tangerines are low in calories, high in vitamin C, and a source of natural antioxidants that support immune health, skin vitality, and heart function.
✅ Health Benefits of Tangerine
1. Boosts Immune System
Tangerines are rich in vitamin C, a powerful antioxidant that strengthens your immune system and helps fight infections. One medium tangerine provides over 30% of your daily vitamin C needs.
2. Promotes Healthy Skin
Vitamin C also plays a vital role in collagen production, which keeps skin firm and youthful. The antioxidants in tangerines help combat free radical damage, delaying signs of aging.
3. Supports Digestive Health
Thanks to their fiber content, tangerines support healthy digestion and help prevent constipation. Fiber also aids in managing blood sugar levels and cholesterol.
4. Aids in Weight Management
Tangerines are low-calorie and nutrient-dense, making them perfect for those looking to lose or maintain weight. Their natural sugars satisfy sweet cravings without the added calories from processed snacks.
5. Good for Heart Health
Tangerines contain flavonoids and potassium, which help regulate blood pressure and improve heart function. Regular consumption may reduce the risk of cardiovascular disease.
🍊 What About Tangerine Peel?
Believe it or not, tangerine skin (or peel) is loaded with nutrients. It contains compounds like nobiletin and tangeretin, which may reduce inflammation and fight certain cancers. The zest can be used in teas, smoothies, marinades, or baking for an extra nutritional punch.
🧠 People Also Ask
❓What are the health benefits of tangerine?
Tangerines are high in vitamin C, antioxidants, and fiber. They help boost the immune system, promote skin health, improve digestion, and support heart health.
❓What is the nutritional value of tangerine?
A medium tangerine (about 100g) contains around 53 calories, 13g of carbohydrates, 1.8g of fiber, and over 25% of your daily vitamin C intake. It’s also a good source of vitamin A and potassium.
❓What are the health benefits of tangerine skin?
Tangerine peel is rich in bioflavonoids that may reduce inflammation, improve cholesterol, and even offer anti-cancer properties. Use the zest for an added health boost.
❓Is tangerine a superfood?
Yes! Tangerines are considered a superfood because they are packed with essential nutrients, antioxidants, and fiber, all while being low in calories and naturally sweet.
🍽 How to Enjoy Tangerines
Here are some tasty and creative ways to incorporate tangerines into your diet:
- Add to salads for a citrusy burst.
- Use in smoothies or fresh juices.
- Mix with Greek yogurt and granola for a healthy parfait.
- Zest the peel into baked goods or marinades.
- Use as a natural sweetener in sauces and dressings.
📝 Final Thoughts: Tangerine Nutrition Facts, Calories, and Health Benefits
Tangerines are a nutritional powerhouse that delivers flavor, hydration, and key vitamins with every bite. Their low-calorie profile, combined with rich vitamin content and health-boosting properties, makes them an ideal fruit to enjoy year-round.
Whether you’re trying to improve your diet, boost immunity, or just want a healthy snack, don’t underestimate the power of this little orange fruit. Add a tangerine to your day—you’ll be doing your body a big favor.