Mandarin Oranges: Health Benefits And Nutrition Facts

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Mandarin orange is an incredibly refreshing citrus fruit. Its color is orange or yellow-orange, and it’s easy to peel (1). It has many seeds than blood oranges and tangelos.

Its taste may vary depending on its ripeness.
When the mandarin orange is still not ripe enough, the taste is not as sweet as your palate would like.

However, when the fruit is properly ripe, it will be a real pleasure and great refreshment. You can even freeze it, and eat later.

Mandarin orange is originated from southeast Asia. It grows only in warmer regions as it is sensitive to cold.

Mandarin Oranges: Health Benefits And Nutrition Facts

Nutrition Facts

There are many reasons why we should eat mandarin oranges every day. One of the most important is strengthening the immune system since this little orange is rich in vitamin C.

As you might expect, it consists mostly of water, as much as 85.17 grams per 100 grams. But, it is rich in fiber and has a significant amount of essential minerals, including potassium and calcium.

Since it contains 13.34 grams of carbs per 100 grams, mandarin orange is not a keto-friendly fruit.

Therefore, if you are on a keto diet, you may want to avoid it. However, if you are a big fan, you can try less ripe mandarins that contain fewer carbs.

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According to the USDA, mandarin oranges provide the following nutrition per 100 grams (2).

  • Water: 85.17 grams

  • Calories: 53 kcal

  • Protein: 0.81 grams

  • Fat: 0.31 grams

  • Carbohydrate: 13.34 grams

  • Fiber: 1.8 grams

  • Calcium: 7 mg

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    Potassium: 166 mg

  • Vitamin C: 26.7 mg

  • Iron: 0.15 mg
  • Folate: 16 mcg

Health Benefits Of Mandarin Oranges:

1. May promote healthy gut bacteria

One of the valuable health benefits of mandarin oranges is its ability to promote healthy gut bacteria (bifidobacteria) (3).

Some of the bifidobacteria are used as probiotics, so it’s clear how important they are for our digestion.

Also, the abundance of fiber in mandarin oranges may help you with bowel movements and prevent constipation.

2. May help protect against cancer

The fight against cancer must include natural protection. Mandarin orange is one of the great examples of this.

The extract of citrus peels seems to show anti-cancer properties, and it’s necessary to conclude new research in this direction.

Moreover, all citrus fruits, including mandarin oranges, are a rich source of an antioxidant called flavonoid.

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Citrus flavonoids perform a promising effect in combating cancer cell growth (4). They also reduce inflammation and protect your heart (5).

3. May help protect against neurodegenerative diseases

If you have problems with the nervous system, mandarin orange is the right choice for you.

Research has shown that the antioxidants in mandarin oranges have neuroprotective effects (6).

Therefore, eating them may help you prevent neurodegenerative diseases, such as Alzheimer’s and Parkinson’s disease.

4. May help prevent diabetes

it’s necessary to say that mandarin oranges protect you against diabetes.

The fiber content and low glycemic index of this fruit will help reduce the release of sugar into the bloodstream.

Moreover, research in rats has shown that mandarin oranges have an antioxidant called tangeretin, which may help lower blood glucose levels (7, 8).

What’s more, research says that essential oils made from mandarin oranges also have antidiabetic and antioxidant properties (9).

5. May improve your skin health

Mandarin oranges appear to reduce the oxidative stress in our body, which may help prevent aging (10).

Also, the richness of vitamin C in them may protect your skin against UV exposure.

Vitamin C is also essential for collagen synthesis, which improves your skin hydration and skin elasticity (11).

6. May promote weight loss

Mandarin oranges are an excellent option for weight loss since they have only 53 calories per 100 grams.

Also, a study on rats shows that mandarin oranges help reduce both blood cholesterol levels and body weight (12).

Additionally, a clinical trial on humans shows that the peel extract of mandarin oranges effectively reduces body mass index (BMI) and body fat (13).

How many mandarins to eat in a day?

You can eat them as many as you want in a day. But still, you should not exaggerate, as excessive consumption of vitamin C or fiber may cause gas and diarrhea.

How to eat?

You can prepare delicious juices using mandarin. You can also use it in a variety of salads. It will give a distinctive taste and citrus aroma.

If you like cakes, choose recipes with mandarin oranges, especially on hot summer days.

Here are a few diabetic-friendly recipes from the American Diabetic Association.


Mandarin is a refreshing fruit that grows in warmer regions. Due to its nutritional value, it’s great for the diet.

Mandarin will even improve your mood.
You can also apply it to the skin for a healthier and more shining look.

Considering it tastes delicious and is promising for health, there’s no reason not to include it in your daily menu right away.

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