Clementines (Raw) – A Nutritious Delight
Clementines, a small and sweet citrus fruit, are an excellent snack that provides a refreshing burst of flavor and a wealth of essential nutrients. Known for their easy-to-peel skin and naturally juicy segments, they are not only a favorite among children but are also packed with a variety of vitamins and minerals that support overall health. Below is the detailed nutritional profile of clementines to help you understand why they are a valuable addition to your diet.
Nutritional Information (Per 100g of Raw Clementines)
| Nutrient | Amount |
|---|---|
| Energy | 47 kcal |
| Protein | 0.85 g |
| Total Fat | 0.15 g |
| Saturated Fat | 0.0 g |
| Carbohydrates | 12.02 g |
| Fiber | 1.7 g |
| Sugars | 9.18 g |
| Calcium | 30 mg |
| Iron | 0.14 mg |
| Magnesium | 10 mg |
| Phosphorus | 21 mg |
| Potassium | 177 mg |
| Sodium | 1 mg |
| Zinc | 0.06 mg |
| Copper | 0.043 mcg |
| Manganese | 0.023 mg |
| Selenium | 0.1 mcg |
| Vitamin C | 48.8 mg |
| Thiamin (B1) | 0.086 mg |
| Riboflavin (B2) | 0.03 mg |
| Niacin (B3) | 0.636 mg |
| Vitamin B6 | 0.075 mg |
| Folate | 24 mcg |
| Vitamin B12 | 0 mcg |
| Vitamin A | 0 mcg |
| Vitamin E | 0.2 mg |
| Vitamin D2 | 0 mcg |
Allergen Information
Clementines are naturally allergen-free, making them an ideal fruit for individuals with common food allergies. They do not contain dairy, gluten, nuts, or soy, and are safe for most people, including those with sensitivities or intolerances. Always check for any individual allergic reactions to citrus fruits, though they are rare.
Dietary Preferences
Clementines are perfect for a variety of dietary needs:
- Vegan and Vegetarian: Naturally free of animal products, they make a great addition to any plant-based diet.
- Gluten-Free: Clementines contain no gluten, making them suitable for those with celiac disease or gluten sensitivity.
- Low-Calorie and Low-Fat: With only 47 kcal and a minimal amount of fat per 100 grams, they are an excellent choice for those managing their weight or following a low-fat diet.
- Rich in Vitamin C: These fruits are an outstanding source of vitamin C, supporting immune function and skin health.
- Diabetic-Friendly: While they contain natural sugars, the high fiber content (1.7 g per 100g) helps manage blood sugar levels, making them a healthy choice for diabetics when consumed in moderation.
Health Benefits of Clementines
-
Boosts Immune System
Clementines are an excellent source of vitamin C, with 48.8 mg per 100 grams. Vitamin C is known for its immune-boosting properties, helping to protect the body against common illnesses like colds and flu. It also promotes collagen production for healthy skin. -
Promotes Digestive Health
The dietary fiber in clementines, 1.7 grams per 100 grams, aids in digestion by supporting regular bowel movements and preventing constipation. Fiber also plays a role in maintaining a healthy gut microbiome. -
Supports Skin Health
Vitamin C, abundant in clementines, not only enhances immune function but also helps maintain healthy, youthful skin by supporting the production of collagen, a protein that provides structure and elasticity. -
Supports Heart Health
With potassium levels of 177 mg per 100 grams, clementines help regulate blood pressure, supporting heart health. Potassium is essential for balancing the effects of sodium in the body, which can reduce the risk of hypertension. -
Natural Hydration
Given their high water content, clementines are a refreshing and hydrating snack that helps maintain hydration levels throughout the day, especially in warmer weather. -
Low in Calories and Fat
As a low-calorie fruit, clementines can be enjoyed without guilt, making them a great choice for those looking to maintain or lose weight. Their minimal fat content adds to their appeal as a healthy, guilt-free snack.
Tips for Enjoying Clementines
- As a Snack: Peel and enjoy clementines as a quick and healthy snack, either alone or paired with nuts or yogurt for a satisfying combination of flavors and textures.
- In Salads: Add segments of clementine to your favorite salad for a burst of citrus flavor that pairs beautifully with leafy greens, avocados, or nuts.
- As a Dessert: Slice clementines and drizzle with a touch of honey for a simple, sweet dessert. They also pair well with dark chocolate for an indulgent treat.
- In Smoothies: Blend clementines with other fruits such as bananas, berries, or pineapple to create a refreshing and vitamin-packed smoothie.
Conclusion
Clementines are not only delicious but also a nutritional powerhouse. Rich in vitamin C, low in calories, and packed with fiber and potassium, they offer a multitude of health benefits, making them an excellent choice for anyone looking to improve their diet. Whether enjoyed on their own or incorporated into meals and snacks, clementines are a versatile and wholesome fruit that will add both flavor and nutrition to your everyday routine.
