Tangerines (Mandarin Oranges) – Raw
Tangerines, often referred to as mandarin oranges, are a delightful citrus fruit known for their sweet, tangy flavor and easy-to-peel skin. They are a popular snack and make a refreshing addition to salads, desserts, and fruit mixes. Rich in vitamins, minerals, and antioxidants, tangerines offer numerous health benefits. Below is a comprehensive breakdown of the nutritional profile for raw tangerines:
Nutritional Information (Per 100g)
| Nutrient | Amount |
|---|---|
| Energy | 53 kcal |
| Protein | 0.81 g |
| Total Fat | 0.31 g |
| Saturated Fat | 0.039 g |
| Carbohydrates | 13.34 g |
| Dietary Fiber | 1.8 g |
| Sugars | 10.58 g |
| Calcium | 37 mg |
| Iron | 0.15 mg |
| Magnesium | 12 mg |
| Phosphorus | 20 mg |
| Potassium | 166 mg |
| Sodium | 2 mg |
| Zinc | 0.07 mg |
| Copper | 0.042 mcg |
| Manganese | 0.039 mg |
| Selenium | 0.1 mcg |
| Vitamin C | 26.7 mg |
| Thiamin (Vitamin B1) | 0.058 mg |
| Riboflavin (Vitamin B2) | 0.036 mg |
| Niacin (Vitamin B3) | 0.376 mg |
| Vitamin B6 | 0.078 mg |
| Folate (Vitamin B9) | 16 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 34 mcg |
| Vitamin E | 0.2 mg |
| Vitamin D2 | 0.0 mcg |
Allergen Information:
Tangerines are naturally free from common allergens such as gluten, dairy, eggs, and nuts. This makes them a great snack for individuals with various food sensitivities or allergies.
Dietary Preferences:
- Vegan: Tangerines are entirely plant-based, making them suitable for vegans and vegetarians.
- Gluten-Free: Naturally gluten-free, tangerines are a safe option for those with celiac disease or gluten sensitivity.
- Low-Calorie: With just 53 calories per 100 grams, tangerines are an excellent choice for those managing their weight or looking for a low-calorie snack.
- Low in Fat: Tangerines contain minimal fat, making them a heart-healthy snack option.
Advice:
Tangerines are an excellent source of Vitamin C, contributing to the body’s immune defense and collagen production. They also provide a good amount of dietary fiber, which supports digestive health. With their high water content, tangerines help keep you hydrated while satisfying your sweet cravings. Whether eaten on their own, tossed into a salad, or blended into a smoothie, tangerines are a delicious and nutritious fruit to incorporate into your daily diet.
Conclusion:
Tangerines (mandarin oranges) offer a refreshing burst of sweetness and essential nutrients, from Vitamin C to potassium, making them a healthy and versatile addition to any meal. Their convenience, mild flavor, and health benefits make them a beloved fruit for all ages. Enjoy the natural goodness of tangerines as part of a balanced, nutritious diet!
