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Mandarins — Nutrients, Health Benefits, And Shopping Tips

Mandarins photo

Listonic Team

September 4, 2024

Sweet and easy to peel, mandarins are a favorite for their juicy flavor and convenience. Discover their high vitamin C content, how to pick the best fruits, and creative ways to add them to your diet, from enhancing salads to energizing snacks.

Nutrition facts

Check the detailed nutritional values of mandarins, including information such as calories, fats, carbohydrates, and proteins per 100 grams of the product.

Nutrition facts

Amount per 100 g

Calories

🔥 53 kcal

Nutrients per: 100 g% Daily Value*
Carbs13 g4.73%
Fiber2 g7.14%
Sugars11 g22%
Glycemic Index42 -
Protein1 g2%
Sodium2 mg0.09%
Total Fat0 -

*The % of Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Among other things, here's what makes mandarins stand out:

42

🟢 Low Glycemic Index

Did you know?

🛒
Choose mandarins that are firm, heavy for their size, and have a vibrant orange color.
😋
Mandarins are known for their sweet flavor and easy-to-peel skin.
📦
Store mandarins at room temperature for 1-2 weeks or keep them in the refrigerator for 3-4 weeks in a plastic bag. Proper storage helps maintain their freshness.

Health benefits

Explore how mandarins, rich in vitamin C and antioxidants, can be a refreshing addition to your diet, supporting a healthier lifestyle and overall well-being.
  • High in Vitamin C, which supports immune function, skin health, and overall well-being.
  • Rich in antioxidants such as flavonoids, which help protect the body from free radicals and reduce inflammation.
  • Contains fiber, promoting digestive health, regular bowel movements, and a healthy gut microbiome.
  • Provides essential vitamins and minerals such as Vitamin A, potassium, and folate, which support overall health and well-being.
  • Low in calories, making them a nutritious option for weight management and overall health.

Health risks

Recognize the potential risks and concerns related to mandarins.
  • High sugar content relative to other fruits, which may cause blood sugar spikes, particularly concerning for diabetics or those on low-sugar diets.
  • Potential for digestive discomfort such as bloating or diarrhea when consumed in large quantities due to their high fiber content.
  • Risk of allergic reactions in some individuals, particularly those allergic to citrus fruits, causing symptoms like itching, swelling, or difficulty breathing.
  • Potential for pesticide residue on conventionally grown mandarins, which can pose health risks if not properly washed or sourced from organic suppliers.
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How to choose mandarins

Mandarins should be firm and heavy for their size, with a bright orange color that is uniform across the skin. The skin should be thin and cling tightly to the segments, making them easy to peel.

Do not select mandarins that are soft or have spots, as these can be signs of over-ripeness or decay. Fresh mandarins should taste sweet and juicy, bursting with a vibrant citrus flavor that is perfect for snacking.

How to choose mandarins

How to store mandarins

To keep mandarins fresh, they should be placed in the crisper drawer of the refrigerator. This method can prolong their freshness for up to 3-4 weeks. It's important to keep them dry to avoid the growth of mold.

If left at room temperature for too long, mandarins can spoil quickly, lasting only about 1-2 weeks. Do not store them in airtight plastic bags as this can create moisture and lead to mold. Instead, opt for a perforated bag or a fruit bowl that allows for proper air circulation.

✅ Extra Tip

To keep mandarins fresh longer, consider storing them in a mesh bag in the refrigerator; this allows for better air circulation, helping to prevent mold growth.

How long do they last?

Mandarins can last for 1-2 weeks at room temperature and up to 3-4 weeks in the refrigerator. Proper storage in a cool, dry place helps extend their freshness.

What to do with leftovers?

Leftover mandarins can be used in a variety of sweet and tangy dishes. Segment them and add to salads with greens, nuts, and a citrus vinaigrette, or mix them into a fruit salad with other tropical fruits like pineapple and kiwi. Mandarins are also great when juiced and used in cocktails or mocktails, where their sweet-tart flavor adds a refreshing twist.

Use mandarin segments as a topping for yogurt, oatmeal, or cereal, adding a burst of flavor and color. If you have a lot of mandarins, consider making a batch of mandarin marmalade or preserves to enjoy later. Mandarins can also be used in baking, where their juice and zest can add a bright citrus flavor to cakes, muffins, or cookies. For a quick snack, peel mandarins and enjoy them on their own, or dip segments in chocolate for a sweet treat.

👨‍⚕️️ Medical disclaimer

The content on this website is for informational purposes only. No material on this site is intended to be a substitute for professional medical advice, diagnosis or treatment.

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How mandarins support specific health conditions

Mandarins are citrus fruits rich in vitamin C, supporting immune health and promoting skin health by boosting collagen production. They contain antioxidants that help protect cells from oxidative stress, promoting heart health by improving circulation and lowering cholesterol levels. Mandarins are also high in fiber, supporting digestive health, and their low-calorie profile makes them a great snack for weight management.

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