What are the Nutritional Facts about Tangerines?
December 31, 2025 | by Sravani Pathakamuri | Posted in Nutrition Facts
Tangerines are juicy, sweet citrus fruits rich in vitamin C, fibre, and antioxidants. Learn calories, nutrition facts, health benefits, and best ways to eat them.
Introduction
Tangerines are small, easy-to-peel citrus fruits that are popular in India for their sweet taste and refreshing flavour. They are not only delicious but also packed with nutrients like vitamin C, fibre, and antioxidants. Tangerines help boost immunity, improve digestion, and provide natural energy, making them an ideal fruit for daily consumption.
Tangerine Nutritional Facts (Per 100 grams, raw)
| Nutrient | Amount |
|---|---|
| Calories | 53 kcal |
| Carbohydrates | 13.3 g |
| Protein | 0.8 g |
| Fat | 0.3 g |
| Dietary Fibre | 1.8 g |
| Sugars | 10.6 g |
| Vitamin C | 26.7 mg |
| Vitamin A | 34 µg |
| Potassium | 166 mg |
| Magnesium | 12 mg |
| Calcium | 37 mg |
| Iron | 0.1 mg |
Vitamins and Minerals in Tangerines
Tangerines provide several essential nutrients:
- Vitamin C – Boosts immunity and promotes healthy skin
- Vitamin A – Supports eye health
- Potassium – Helps regulate blood pressure
- Magnesium – Supports muscle and nerve function
- Fibre – Aids digestion and prevents constipation
Health Benefits of Tangerines
1. Boosts Immunity
High vitamin C strengthens the immune system and fights infections.
2. Supports Heart Health
Potassium helps control blood pressure, reducing the risk of heart disease.
3. Aids Digestion
Dietary fibre promotes gut health and regular bowel movements.
4. Supports Skin Health
Vitamin C aids collagen formation for healthy, glowing skin.
5. Helps in Weight Management
Low in calories and high in fiber, tangerines keep you full for longer.
Are Tangerines Good for Diabetes?
Yes, when eaten in moderation:
- Low glycaemic index fruit
- Fibre helps slow sugar absorption
- Best eaten fresh without added sugar
Tangerines vs Oranges
| Feature | Tangerines | Oranges |
|---|---|---|
| Calories | Low | Low |
| Vitamin C | Moderate | High |
| Fibre | Moderate | Moderate |
| Sugar | Slightly Higher | Moderate |
| Taste | Sweeter & milder | Tangy & juicy |
Healthy Ways to Eat Tangerines
- Eat fresh as a snack
- Add to fruit salads
- Blend into smoothies
- Use in desserts and yogurt bowls
- Add slices to salads for sweetness
Who Should Be Careful?
- People with citrus allergy
- Eat in moderation if on a low-sugar diet
- Fresh consumption is best; avoid canned or sugared versions
Conclusion
Tangerines are a delicious, nutrient-rich fruit that supports immunity, digestion, heart health, and skin health. Including tangerines in your daily diet is an easy and tasty way to stay healthy.