Mandarin
Easy-peel small citrus, one of the most convenient fruit snacks available.
Nutrition per 100 g
Standardised to 100 g of mandarin for fair comparison. Typical serving: 2 mandarins (176 g) — 93 kcal per 176 g serving.
| Nutrient | Per 100 g | Per serving (176 g) | Per 100 kcal |
|---|---|---|---|
| Energy | 53 kcal | 93 kcal | 100 kcal |
| Protein | 0.8 g | 1.4 g | 1.5 g |
| Carbohydrate | 13.3 g | 23.4 g | 25.2 g |
| Fat | 0.3 g | 0.5 g | 0.5 g |
| Fibre | 1.8 g | 3.1 g | 3.3 g |
Figures are typical values and vary with variety, preparation and brand.
Micronutrients
Vitamins and minerals per 100 g of mandarin, with a typical serving and FDA Daily Value for adults.
| Nutrient | Per 100 g | Per serving (176 g) | % DV |
|---|---|---|---|
| Vitamins | |||
| Vitamin C | 21.2 mg | 37.3 mg | 24% |
| Minerals | |||
| Calcium | 44 mg | 77.4 mg | 3% |
| Iron | 0 mg | 0 mg | 0% |
| Magnesium | 12.6 mg | 22.2 mg | 3% |
| Phosphorus | 19.7 mg | 34.7 mg | 2% |
| Potassium | 167 mg | 294 mg | 4% |
| Sodium | 0 mg | 0 mg | 0% |
| Zinc | 0.069 mg | 0.12 mg | <1% |
| Copper | 0.043 mg | 0.076 mg | 5% |
| Manganese | 0.05 mg | 0.088 mg | 2% |
Source: USDA FoodData Central — Mandarin, seedless, peeled, raw
% DV uses FDA Daily Values for adults. Nutrients that USDA does not report for this entry are omitted. Values vary with variety, preparation and brand.
Why eat mandarin?
- No preparation needed, which makes fruit targets easier.
- Good fibre when eaten whole rather than juiced.
How to include it
- Keep a bowl visible for easy snacking.
- Segment into salads with fennel and olives.
Things to consider
- Tinned versions in syrup add free sugars.
- Grapefruit-family citrus can interact with some medicines; mandarins are usually fine but check.
Educational content. This article is for general information and is not medical advice. Speak to a qualified health professional about your individual circumstances.
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- kcal
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- protein
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