Tangerine Nutrition Information
Easy to peel and packed with nutrients, tangerines make a great on-the-go snack 1. They're delicious too, a juicy blend of tart and sweet flavors. Tangerines are low in calories and fat but provide vitamins, minerals and fiber 1.
Tips
Tangerine has 53 Calories and 0.28 g of Protein per 100 gram serving according to the nutrition facts provided by the USDA Food Composition Database.
Calories, Fat and Cholesterol
Tangerines are an excellent choice for those watching their weight and monitoring their fat intake 1. According to the Produce for Better Health Foundation, one medium-size tangerine weighing 109 g has only 50 calories, no fat and no cholesterol 2.
Carbohydrates, Fiber and Protein
The Glycemic Index for Tangerines
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These small, aromatic citrus fruits are good sources of dietary fiber, with 8 percent of your recommended daily value of fiber in each medium-size tangerine. One tangerine contains 13 g of carbohydrates altogether, of which 2 g are fiber and 9 g are sugars. A tangerine also delivers 1 g of protein.
- These small, aromatic citrus fruits are good sources of dietary fiber, with 8 percent of your recommended daily value of fiber in each medium-size tangerine.
- One tangerine contains 13 g of carbohydrates altogether, of which 2 g are fiber and 9 g are sugars.
Vitamins
Like citrus fruits in general, tangerines are a significant source of vitamin C. One medium-size tangerine has 45 percent of your recommended daily value of this nutrient 1. It also has 6 percent of vitamin A; 4 percent of thiamin, vitamin B6 and folate; and 2 percent of riboflavin, niacin and pantothenic acid.
Minerals
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Tangerines also add to your body's stores of certain important minerals 1. According to Sunkist, a medium-size tangerine has 4 percent of your recommended daily value of calcium, potassium and magnesium. It also provides 2 percent of phosphorus, zinc, copper and manganese. A tangerine contains no sodium.
- Tangerines also add to your body's stores of certain important minerals 1.
- According to Sunkist, a medium-size tangerine has 4 percent of your recommended daily value of calcium, potassium and magnesium.
Selection and Storage
For the best nutritional value and flavor, select tangerines that are heavy for their size, richly colored and free of soft spots or brown areas 1. Store them in your refrigerator if you don't eat them immediately. You can wait up to two weeks to use them.
Related Articles
References
- Sunkist: Tangerines
- Produce for Better Health Foundation: Tangerines
- Tangerine. USDA FoodData Central. Updated April 1, 2019.
- Lv X, Zhao S, Ning Z, et al. Citrus fruits as a treasure trove of active natural metabolites that potentially provide benefits for human health. Chem Cent J. 2015;9:68. Published 2015 Dec 24. doi:10.1186/s13065-015-0145-9
- Hussain T, Tan B, Yin Y, Blachier F, Tossou MC, Rahu N. Oxidative stress and inflammation: What polyphenols can do for us?. Oxid Med Cell Longev. 2016;2016:7432797. doi:10.1155/2016/7432797
- Obrenovich ME, Li Y, Parvathaneni K, et al. Antioxidants in health, disease and aging. CNS Neurol Disord Drug Targets. 2011;10(2):192-207. doi:10.2174/187152711794480375
- Antioxidants: In Depth. National Institutes of Health Office of Dietary Supplements. Updated: November 2013
- Aruoma OI, Landes B, Ramful-baboolall D, et al. Functional benefits of citrus fruits in the management of diabetes. Prev Med. 2012;54 Suppl:S12-6. doi:10.1016/j.ypmed.2012.02.012
- Vitamin A. National Institutes of Health Office of Dietary Supplements. Updated: February 14, 2020
- Vitamin C. National Institutes of Health Office of Dietary Supplements. Updated: December 10, 2019
- Nakamura A, Osonoi T, Terauchi Y. Relationship between urinary sodium excretion and pioglitazone-induced edema. J Diabetes Investig. 2010;1(5):208-11. doi: 10.1111/j.1365-2621.2005.tb11440.x
- Tangerine. Professional Monograph.Therapeutic Research Center. Natural Medicines Database. Updated 12/28/2018
- Aruoma, O. I., B. Landes, D. Ramful‐Baboolall, E. Bourdond, V. Neergheen‐Bhujune, K. Wagnerf. Functional benefits of citrus fruits in the management of diabetes. Prev. Med. 2012;54:S12–S16. doi:10.1016/j.ypmed.2012.02.012
- Ladaniya M. Citrus Fruit. London: Academic Press; 2008.
- Stone MS, Martyn L, Weaver CM. Potassium intake, bioavailability, hypertension, and glucose control. Nutrients. 2016;8(7). doi:10.3390/nu8070444
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Elisabeth Dahl is a freelance writer and copyeditor who has worked in publishing since 1991. She holds a Bachelor of Arts degree from Johns Hopkins University and a Master of Arts degree from Georgetown University, where she was a Writing Center Associate Fellow.