Mandarin oranges are a popular citrus fruit enjoyed worldwide because of their sweet and refreshing flavor. Fruits such as these are delicious and provide various health benefits. The vitamin C powerhouse and digestion aid that oranges provide have earned them a well-deserved place in our diets and kitchens.
In this article, we’ll explore how many calories are in a Mandarin orange, nutrition facts, benefits, and different types of oranges.
What Are Mandarins?
Look at the basics of Mandarin before discussing how many calories are in a mandarin orange. Mandarins belong to the Citrus family. Their name can be traced back to ancient China. They have deep-orange, leathery peels that protect their sweet, juicy segments. Mandarins are grown on ornamental citrus trees with slight to moderate flowers. Their color changes from deep green to orange as they ripen and expand to about 1.6–3 inches (4–8 cm). There is a common misconception that mandarins are oranges, which is inaccurate. The orange exterior of mandarins makes them different from oranges belonging to Citrus sinensis. There is no roundness to mandarins, unlike oranges. They resemble flattened spheres with oblong tops and bottoms. In addition, they are easier to peel.
How Many Calories Are In A Mandarins Orange?
A small mandarin orange (about 2.5 inches in diameter) typically contains 40-50 calories. However, depending on the variety and size of the orange, the exact number of calories may vary. It would help if you always referred to the nutritional information on the package or consulted a reliable source for accurate calorie information.
Mandarin oranges, or Citrus reticulata, are loaded with nutrients supporting a healthy lifestyle. Approximately 100 grams of mandarin oranges have the following nutritional profile:
- Calories: Around 53 kcal
- Carbohydrates: Approximately 13.3 g
- Dietary Fiber: About 1.8 g
- Sugars: Around 10.6 g
- Protein: Approximately 0.8 g
- Fat: Negligible amount
- Vitamin C: A whopping 26.7 mg (about 45% of the recommended daily intake)
- Vitamin A: Around 681 IU (about 14% of the recommended daily intake)
- Folate: Approximately 23 mcg
- Potassium: About 166 mg
Benefits Of Mandarin Orange
Once you know how many calories are in a mandarin orange, there are several benefits you can achieve by eating one.
Rich in Vitamin C: Oranges contain a large amount of vitamin C, an antioxidant that supports the immune system, helps produce collagen, and provides skin health benefits.
Heart Health: Mandarin oranges contain a high potassium content, which can reduce cardiovascular disease risk.
Digestive Health: Despite its high fiber content, mandarin oranges may be inefficient in aiding digestion and preventing constipation. Additionally, it helps manage weight by increasing feelings of fullness.
Antioxidant Properties: They have antioxidants like beta-carotene, flavonoids, and other phytochemicals that help fight oxidative stress.
Skin Health: Among the vitamins and antioxidants found in mandarin oranges, they can help promote healthy-looking skin. Vitamin C, essential for collagen synthesis, is one of the most important vitamins for skin elasticity.
Cancer Prevention: The compounds in mandarin oranges, like limonoids and flavonoids, have been shown to inhibit cancer cell growth.
Types of Mandarin Oranges:
Mandarin oranges are available in several different varieties, each with its flavor and characteristic, so you might want to try some of them:
Clementines: Among mandarin oranges, clementines are known for their small size, seedless nature, and sweet taste.
Satsumas: There is a slight looseness to the skin of satsumas, and they are easy to peel. In addition to being seedless, they have a sweet, tangy flavor.
Tangerines: Tangerines are larger than clementines and satsumas, with slightly thicker skin. They have a balanced sweet-tart taste and can be easily segmented.
Dancy Tangerines: It is generally smaller and sweeter than regular tangerines and has thinner skin.
Mandarins: Although “mandarin” is commonly used to refer to other citrus fruits, including clementines and tangerines, it technically refers to a broader group.
Incorporating Mandarin Oranges into Your Diet:
There are many ways to enjoy Mandarin oranges, including:
- Fresh: As a healthy snack, you can peel and eat them as they are.
- Salads: Add mandarin orange segments to add sweetness to salads.
- Smoothies: You can blend mandarin oranges into your favorite smoothie recipe.
- Desserts: You can make sorbets, parfaits, and fruit tarts with mandarin oranges.
- Sauces: Add mandarin orange juice to meats and seafood for a tangy flavor.
In this article, we explored how many calories are in a mandarin orange with some types and nutritional benefits. There are many health benefits associated with Mandarin oranges, as well as delicious flavor. Their vitamin C content, antioxidants, and other essential nutrients can significantly contribute to well-being. In addition to being refreshing and nutritious, mandarin oranges can be used in various dishes or culinary creations.
Do you know how many calories are in a mandarin orange?
According to its size and variety, a typical mandarin orange (about 2.5 inches in diameter) contains between 35 and 45 calories.
Do smaller mandarin oranges have fewer calories?
It is generally the case that miniature mandarin oranges contain fewer calories than larger ones. Different sizes usually have little difference in calorie content.
Which citrus fruit has the highest calorie content?
There are relatively fewer calories in Mandarins than in oranges and grapefruits. An orange typically contains around 60-80 calories, while a grapefruit of medium size can have 52-80 calories.
How many calories are in canned mandarin oranges in juice or syrup?
The calorie content of canned oranges in juice or syrup will be slightly higher than that of fresh oranges. Adding liquid, such as sugar or syrup, adds calories. The nutrition label on canned mandarin oranges should provide accurate calorie information.