Calories in Tangerine: Nutritional facts for Tangerine Types

A 100g (3.5 oz) serving of raw tangerines (mandarin oranges) contains 53 calories.

One kilogram (1000g, 35.27 oz) of raw tangerines contains 530 calories.

The calorie of one tangerine depends on its size. One medium raw tangerine (88g, 3.1 oz) contains 47 calories. A large raw tangerine (120g, 4.2 oz) provides 64 calories. A small raw tangerine (60g, 2.1 oz) has 32 calories.

Tangerines provide some health benefits like boosting the immune system and supporting skin health due to its excellent content of Vitamin C and various antioxidant compounds. A list of the health benefits of tangerines are shown below:

• Excellent Source of Vitamin C: Tangerines are packed with Vitamin C, a powerful antioxidant that is essential for a strong immune system, protecting cells from damage, and aiding in collagen production for healthy skin. (Carr, A.C. & Maggini, S., 2017, "Vitamin C and Immune Function").
• Rich in Antioxidants: In addition to Vitamin C, tangerines contain other antioxidants like flavonoids (such as hesperidin and naringenin) and carotenoids (like beta-cryptoxanthin). These compounds help combat oxidative stress and may reduce the risk of chronic diseases. (Abeysinghe, D.C., et al., 2007, "Bioactive Compounds and Antioxidant Capacities in Different Edible Tissues of Citrus Fruit of Sri Lankan Origin").
• Supports Heart Health: The flavonoids and soluble fiber in tangerines may contribute to heart health. Hesperidin can have positive effects on blood pressure and cholesterol levels, and the potassium content helps regulate blood pressure. (Rifici, V.A., et al., 1999, "Citrus fruit flavonoids, plasma LDL cholesterol and TG levels in humans").
• Promotes Digestive Health: Tangerines are a source of dietary fiber, which is important for maintaining regular bowel movements, preventing constipation, and supporting a healthy gut microbiome. (Slavin, J.L., 2013, "Fiber and Prebiotics: Mechanisms and Health Benefits").
• Source of Vitamin A (from Carotenoids): The body can convert some of the carotenoids in tangerines, such as beta-cryptoxanthin, into Vitamin A, which is crucial for good vision and immune function.
• Good for Skin Health: The high Vitamin C content is vital for collagen synthesis, which helps keep skin firm and healthy. The antioxidants also protect the skin from damage.
• Hydrating Properties: Tangerines have a high water content, which helps contribute to overall daily hydration.
• May Support Weight Management: As a low-calorie, sweet-tasting fruit that provides fiber and water, tangerines can be a satisfying snack that helps manage appetite as part of a balanced diet.

Tangerines have been known to cause some unwanted effects like potential for allergic reactions in sensitive individuals and issues from their acidity due to their nature as a citrus fruit. A list of the downsides of tangerines are shown below.

• Acidity May Cause Heartburn: Tangerines are acidic, and for individuals prone to heartburn or with conditions like Gastroesophageal Reflux Disease (GERD), consuming citrus fruits can sometimes trigger or worsen symptoms.
• Potential for Citrus Allergy: Although not as common as other food allergies, some individuals can be allergic to citrus fruits, including tangerines. Reactions can range from mild itching in the mouth to more significant allergic symptoms.
• Natural Sugar Content: While tangerines contain natural fruit sugar, not added sugar, individuals with diabetes or those closely monitoring their sugar intake still need to account for the carbohydrates from tangerines in their diet.
• Pesticide Residues: Conventionally grown tangerines, like other fruits, may have pesticide residues on their peels. Washing the fruit thoroughly or choosing organic varieties can minimize this exposure.

Yes, tangerines are good for you and are a healthy fruit to include in a balanced diet. They are a low-calorie, nutrient-dense food, providing an excellent source of Vitamin C and other antioxidants like flavonoids, which support the immune system and protect against cellular damage. (USDA FoodData Central, "Tangerines, (mandarin oranges), raw"). They also offer a good amount of fiber, potassium, and Vitamin A (from carotenoids). The regular consumption of fruits, including citrus fruits like tangerines, is consistently associated with a reduced risk of various chronic diseases, including heart disease and certain cancers. (Slavin, J.L. & Lloyd, B., 2012, "Health benefits of fruits and vegetables"). A typical consumption rate of one or two tangerines per day can be a beneficial part of a healthy eating pattern.

Yes, tangerines can help with digestion primarily because they are a good source of dietary fiber and water, both of which are crucial for a healthy digestive system. A medium tangerine provides about 1.6g of fiber. The fiber in tangerines, particularly the insoluble fiber, adds bulk to the stool, which helps to promote regular bowel movements and prevent constipation. (Yang, J., et al., 2012, "Effect of dietary fiber on constipation: a meta analysis"). Additionally, the soluble fiber in tangerines can act as a prebiotic, feeding the beneficial bacteria in the gut, which is important for overall gut health and a balanced microbiome. The high water content in tangerines also helps to soften stool, making it easier to pass.

The calorie content of tangerines shows very little change among the different common types and closely related mandarin varieties like Clementines and Satsumas. Most common tangerine varieties, such as Dancy, Honey, and Sunburst tangerines, as well as Satsumas, contain 53 calories per 100g. Other closely related mandarin hybrids that are often marketed alongside tangerines, like Clementines and Tangelos, are slightly lower in calories, providing 47 calories per 100g. This minor difference is due to slight variations in their sugar and water content. However, for all practical purposes, all these types of tangerines are considered low-calorie fruits, and the choice between them is typically based on flavor preference (sweetness vs. tartness), seed content, and ease of peeling rather than a significant difference in caloric value. The highest calorie form would be tangerine juice, which is more concentrated in sugar and lacks fiber.

The origin of the tangerine, and all mandarin oranges (Citrus reticulata), is traced back to Southeast Asia, most likely in Northeastern India or Southwestern China. These small, loose-skinned citrus fruits have been cultivated for over 3,000 years. From their native region, they spread throughout Asia and were eventually introduced to Europe and the Americas in the 19th century. The name "tangerine" itself comes from Tangier, Morocco, which was a major port from which the first mandarin oranges were shipped to Europe.

A popular dish that highlights the modern, global journey of the tangerine and its flavor profile is "Tangerine Chicken," an American-Chinese culinary creation. This dish is a variation of the wildly popular Orange Chicken. It involves pieces of chicken, often battered and fried, that are tossed in a sweet and tangy glaze made from tangerine juice, zest, soy sauce, sugar, and other seasonings. While not a traditional dish from mainland China, it reflects how Chinese-American cuisine adapted traditional flavors and techniques to suit American palates and ingredient availability. The use of a bright, sweet citrus like tangerine to create a flavorful glaze for a savory meat dish is a perfect example of this fusion, and it has become a beloved staple in many Chinese-American restaurants.