Food Nutrient Profile - Tangerines

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Nutrients in 100 grams of Tangerines

Raw Tangerines (Citrus reticulata).

Macros Ratio

Protein Fat Carbs
5%
5%
90%
100 g ▼

Macro Nutrients

Tangerines
Energy53 kcal
1.83%
Raw Tangerines provide 53kcal of Energy per 100 grams, meeting 1.83% of the Recommended Dietary Allowance (RDA) of 2900kcal for Men 19-50 years
Fat0.31 g
0.32%
Raw Tangerines provide 0.31g of Fat per 100 grams, meeting 0.32% of the Recommended Dietary Allowance (RDA) of 97g for Men 19-50 years
Saturated Fat0.039 g
0.12%
Raw Tangerines provide 0.039g of Saturated Fat per 100 grams, meeting 0.12% of the Recommended Dietary Allowance (RDA) of 32g for Men 19-50 years
Omega 30.018 g
1.13%
Raw Tangerines provide 0.018g of Omega 3 per 100 grams, meeting 1.13% of the Recommended Dietary Allowance (RDA) of 1.6g for Men 19-50 years
Omega 60.048 g
0.28%
Raw Tangerines provide 0.048g of Omega 6 per 100 grams, meeting 0.28% of the Recommended Dietary Allowance (RDA) of 17g for Men 19-50 years
Cholesterol0 mg
0%
Raw Tangerines provide 0mg of Cholesterol per 100 grams, meeting 0% of the Recommended Dietary Allowance (RDA) of 290mg for Men 19-50 years
Carbohydrate13.3 g
10.3%
Raw Tangerines provide 13.3g of Carbohydrate per 100 grams, meeting 10.3% of the Recommended Dietary Allowance (RDA) of 130g for Men 19-50 years
Sugars10.6 g
14.6%
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Raw Tangerines provide 10.6g of Sugars per 100 grams, meeting 14.6% of the Recommended Dietary Allowance (RDA) of 72.5g for Men 19-50 years
Fructose2.4 g
3.3%
≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Raw Tangerines provide 2.4g of Fructose per 100 grams, meeting 3.3% of the Recommended Dietary Allowance (RDA) of 72.5g for Men 19-50 years
Glucose2.13 g
%
Raw Tangerines provide 2.13g of Glucose per 100 grams, meeting % of the Recommended Dietary Allowance (RDA) of g for Men 19-50 years
Sucrose6.05 g
%
Raw Tangerines provide 6.05g of Sucrose per 100 grams, meeting % of the Recommended Dietary Allowance (RDA) of g for Men 19-50 years
Fiber1.8 g
4.74%
Raw Tangerines provide 1.8g of Fiber per 100 grams, meeting 4.74% of the Recommended Dietary Allowance (RDA) of 38g for Men 19-50 years
Protein0.81 g
1.45%
Raw Tangerines provide 0.81g of Protein per 100 grams, meeting 1.45% of the Recommended Dietary Allowance (RDA) of 56g for Men 19-50 years
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Vitamins

Tangerines
Vitamin A34 μg
3.78%
RAE, retinol activity equivalents
Raw Tangerines provide 34μg of Vitamin A per 100 grams, meeting 3.78% of the Recommended Dietary Allowance (RDA) of 900μg for Men 19-50 years
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Vitamin B10.058 mg
4.83%
Thiamine
Raw Tangerines provide 0.058mg of Vitamin B1 per 100 grams, meeting 4.83% of the Recommended Dietary Allowance (RDA) of 1.2mg for Men 19-50 years
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Vitamin B20.036 mg
2.77%
Riboflavin
Raw Tangerines provide 0.036mg of Vitamin B2 per 100 grams, meeting 2.77% of the Recommended Dietary Allowance (RDA) of 1.3mg for Men 19-50 years
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Vitamin B30.38 mg
2.35%
Niacin, nicotinic acid, niacinamide
Raw Tangerines provide 0.38mg of Vitamin B3 per 100 grams, meeting 2.35% of the Recommended Dietary Allowance (RDA) of 16mg for Men 19-50 years
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Vitamin B50.22 mg
4.32%
Pantothenic acid
Raw Tangerines provide 0.22mg of Vitamin B5 per 100 grams, meeting 4.32% of the Recommended Dietary Allowance (RDA) of 5mg for Men 19-50 years
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Vitamin B60.078 mg
6%
Pyridoxine
Raw Tangerines provide 0.078mg of Vitamin B6 per 100 grams, meeting 6% of the Recommended Dietary Allowance (RDA) of 1.3mg for Men 19-50 years
Vitamin B7
NA
Biotin
No information available
Vitamin B916 μg
4%
Folates and Folic Acid
Raw Tangerines provide 16μg of Vitamin B9 per 100 grams, meeting 4% of the Recommended Dietary Allowance (RDA) of 400μg for Men 19-50 years
Vitamin B120 μg
0%
Cobalamin
Raw Tangerines provide 0μg of Vitamin B12 per 100 grams, meeting 0% of the Recommended Dietary Allowance (RDA) of 2.4μg for Men 19-50 years
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Vitamin C26.7 mg
29.7%
Ascorbic acid
Raw Tangerines provide 26.7mg of Vitamin C per 100 grams, meeting 29.7% of the Recommended Dietary Allowance (RDA) of 90mg for Men 19-50 years
Vitamin D0 IU
0%
Calciferol, cholecalciferol, ergocalciferol
Raw Tangerines provide 0IU of Vitamin D per 100 grams, meeting 0% of the Recommended Dietary Allowance (RDA) of 600IU for Men 19-50 years
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Vitamin E0.2 mg
1.33%
Tocopherols and Tocotrienols
Raw Tangerines provide 0.2mg of Vitamin E per 100 grams, meeting 1.33% of the Recommended Dietary Allowance (RDA) of 15mg for Men 19-50 years
Vitamin K0 μg
0%
Phytomenadione or phylloquinone
Raw Tangerines provide 0μg of Vitamin K per 100 grams, meeting 0% of the Recommended Dietary Allowance (RDA) of 120μg for Men 19-50 years

Minerals

Tangerines
Calcium37 mg
3.7%
Raw Tangerines provide 37mg of Calcium per 100 grams, meeting 3.7% of the Recommended Dietary Allowance (RDA) of 1000mg for Men 19-50 years
Copper0.042 mg
4.67%
Raw Tangerines provide 0.042mg of Copper per 100 grams, meeting 4.67% of the Recommended Dietary Allowance (RDA) of 0.9mg for Men 19-50 years
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
No information available
Iron0.15 mg
1.88%
Raw Tangerines provide 0.15mg of Iron per 100 grams, meeting 1.88% of the Recommended Dietary Allowance (RDA) of 8mg for Men 19-50 years
Magnesium12 mg
2.86%
Raw Tangerines provide 12mg of Magnesium per 100 grams, meeting 2.86% of the Recommended Dietary Allowance (RDA) of 420mg for Men 19-50 years
Manganese0.039 mg
1.7%
Raw Tangerines provide 0.039mg of Manganese per 100 grams, meeting 1.7% of the Recommended Dietary Allowance (RDA) of 2.3mg for Men 19-50 years
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
No information available
Phosphorus20 mg
2.86%
Raw Tangerines provide 20mg of Phosphorus per 100 grams, meeting 2.86% of the Recommended Dietary Allowance (RDA) of 700mg for Men 19-50 years
Potassium166 mg
4.9%
Raw Tangerines provide 166mg of Potassium per 100 grams, meeting 4.9% of the Recommended Dietary Allowance (RDA) of 3400mg for Men 19-50 years
Selenium0.1 μg
0.18%
Raw Tangerines provide 0.1μg of Selenium per 100 grams, meeting 0.18% of the Recommended Dietary Allowance (RDA) of 55μg for Men 19-50 years
Sodium2 mg
0.13%
Raw Tangerines provide 2mg of Sodium per 100 grams, meeting 0.13% of the Recommended Dietary Allowance (RDA) of 1500mg for Men 19-50 years
Zinc0.07 mg
0.64%
Raw Tangerines provide 0.07mg of Zinc per 100 grams, meeting 0.64% of the Recommended Dietary Allowance (RDA) of 11mg for Men 19-50 years
Water85 g
2.3%
Raw Tangerines provide 85g of Water per 100 grams, meeting 2.3% of the Recommended Dietary Allowance (RDA) of 3700g for Men 19-50 years

Tangerine Nutrition Facts: Benefits and Nutrients in 100g

Discover the nutritional data of tangerines, including macro and micronutrients in 100g of raw tangerines. Learn about the health benefits and nutritional value of this citrus fruit.

Discover the Nutritional Power of Raw Tangerines

Tangerines are not just a delicious and refreshing fruit; they are also packed with essential nutrients that can contribute significantly to your overall health. Let's dive into the nutritional profile of 100 grams of raw tangerines to see what makes them such a fantastic choice for a healthy diet.

Vitamins in 100 Grams of Raw Tangerines

Vitamin C Powerhouse:
A 100-gram serving of tangerines is an excellent source of Vitamin C, providing a substantial boost to your immune system and skin health.

Additional Vitamins:
Tangerines also contain a variety of other vitamins, including:

Trace Vitamins:
While tangerines have trace amounts of Vitamin B3 (Niacin) and Vitamin E, they do not contain Vitamin B12, Vitamin D, or Vitamin K.

Minerals in 100 Grams of Raw Tangerines

Essential Minerals:
Tangerines are a good source of several important minerals, including:

Trace Minerals:
They also contain trace amounts of Iron and Manganese but do not have Selenium, Sodium, or Zinc.

Macronutrients in 100 Grams of Raw Tangerines

Carbohydrates and Sugars:
Tangerines provide a good amount of carbohydrates and natural sugars, making them a quick source of energy.

Fiber and Fructose:
They contain some fiber, which aids in digestion, and fructose, a natural sugar that provides sweetness.

Minimal Fats and Proteins:
While tangerines have trace amounts of Omega-3 fatty acids and protein, they do not contain significant amounts of fat, saturated fat, or Omega-6 fatty acids.

Conclusion

Incorporating tangerines into your diet can be a delicious way to boost your intake of essential vitamins and minerals. Their high Vitamin C content, along with a variety of other nutrients, makes them a valuable addition to a whole-food, plant-based diet. Enjoy them as a snack, in salads, or as a refreshing juice to reap their health benefits!

Frequently Asked Questions about Tangerines

What are the health benefits of Tangerines?

Tangerines are a great source of vitamin C, which supports a healthy immune system, skin health, and wound healing. They also contain fiber, which aids in digestion and helps to keep you feeling full. Additionally, tangerines are rich in antioxidants that can help reduce inflammation and protect against chronic diseases.

Are there any potential risks or side effects of consuming Tangerines?

Tangerines are a nutritious fruit that can be a healthy addition to a vegan diet. However, consuming large amounts of tangerines may lead to digestive issues such as bloating or diarrhea due to their high fiber content. Additionally, tangerines are acidic and may cause irritation for individuals with sensitive stomachs or acid reflux. It's important to consume tangerines in moderation as part of a balanced diet to avoid any potential risks or side effects.

Can I lose weight by eating more Tangerines?

Tangerines can be a healthy addition to a weight loss diet due to their low calorie content and high fiber content. However, weight loss ultimately depends on creating a calorie deficit, so it's important to focus on overall dietary patterns and portion sizes rather than just one specific food. Incorporating a variety of fruits, vegetables, whole grains, and plant-based proteins into your diet, along with regular physical activity, can support weight loss in a healthy and sustainable way.

Can I gain more muscles by eating more Tangerines if I train consistently?

While tangerines are a healthy fruit that can provide essential vitamins and minerals, they are not a significant source of protein which is essential for muscle growth. To gain more muscle, it is important to consume an adequate amount of protein from plant-based sources such as legumes, tofu, tempeh, nuts, seeds, and whole grains, in addition to engaging in consistent strength training exercises.

Can I eat Tangerines if I have diabetes?

Yes, tangerines can be a good choice for individuals with diabetes as they are low in calories and high in fiber, which can help regulate blood sugar levels. However, it's important to monitor portion sizes and consider the overall carbohydrate content of your meals to manage blood sugar effectively.

Can I consume Tangerines if I am on a Keto diet?

Yes, you can consume tangerines in moderation while on a Keto diet. Tangerines are relatively low in carbohydrates compared to other fruits, making them a suitable option for those following a Keto diet. Just be mindful of your overall carb intake and portion sizes to stay within your daily carb limit.

Can I eat Tangerines if I am on a low fat diet?

Yes, tangerines can be a good option for a low-fat diet as they are naturally low in fat and calories. They are also a good source of vitamin C, fiber, and antioxidants, making them a healthy choice for a balanced diet. Just be mindful of portion sizes to ensure you are not consuming excessive calories.

What is the environmental impact of producing Tangerines?

The environmental impact of producing tangerines is relatively low compared to other fruits. Tangerines require less water and land to grow compared to many other crops, and they have a lower carbon footprint. However, it is important to consider factors such as transportation and packaging when assessing the overall environmental impact of tangerines. Choosing locally grown and organic tangerines can help reduce their environmental footprint even further.




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