Calories in a Clementine: Nutrition Facts, Benefits, and More

Clementines are a fantastic choice for a sweet, healthy snack that won't overload your calorie budget. These small, easy-to-peel citrus fruits are bursting with flavor and essential nutrients. This guide explores the calorie count of a clementine, its nutritional value, health benefits, and creative ways to enjoy them.

What is a Clementine?

A clementine is a variety of mandarin orange, celebrated for its small size, bright orange peel, and sweet flavor. They are typically seedless and simple to peel, which is why they are often marketed under brand names like "Cuties" or "Halos." Popular during the winter months, they are sometimes called "Christmas oranges" as their peak season aligns with the holidays. Clementines are a hybrid of a mandarin and a sweet orange, first cultivated in the early 20th century.

Calories and Nutrition Facts of a Clementine

One of the main appeals of clementines is their low-calorie nature. Here is a nutritional breakdown for one medium clementine (approximately 74 grams):

• Calories: ~35
• Carbohydrates: ~9 grams
  • Natural Sugars: ~7 grams
  • Fiber: ~1.5 grams
• Protein: ~0.6 grams
• Fat: 0 grams
• Vitamin C: ~36 mg (about 40% of the Daily Value)
• Potassium: ~131 mg (about 3% of the Daily Value)
• Folate (Vitamin B9): ~18 µg (about 5% of the Daily Value)
• Vitamin A: Provides 6-8% of the Daily Value in the form of beta-carotene.
• Other Micronutrients: Contains small amounts of calcium, magnesium, and vitamin B6.

"Clementines provide a burst of sweetness and vitamin C with minimal calories, making them an ideal guilt-free snack option."

Most of a clementine's calories come from natural carbohydrates. Their significant vitamin C content is a major highlight—just one fruit supplies nearly half of your daily requirement.

Health Benefits of Clementines

Beyond being a low-calorie treat, clementines offer several health advantages.

1. Boosts Immunity

Clementines are packed with Vitamin C, a powerful antioxidant that supports the immune system by aiding in the production of white blood cells to fight infections. Regular intake may help reduce the severity of common colds.

2. Aids in Weight Management

With only about 35 calories per fruit and a good amount of fiber, clementines can help you feel full and satisfied. This makes them an excellent snack to curb sweet cravings and support weight management goals.

3. Supports Hydration and Heart Health

Clementines have high water content (around 86%), which contributes to daily hydration. They also provide potassium, an electrolyte that helps regulate fluid balance, nerve signals, and blood pressure.

4. Promotes Digestive Health

The fiber in clementines helps maintain regular bowel movements and supports a healthy gut microbiome by feeding beneficial bacteria. To get the most fiber, it's best to eat the whole fruit rather than just drinking its juice.

5. Enhances Skin Health

Vitamin C is crucial for the production of collagen, a protein that keeps skin firm and elastic. The antioxidants in clementines also help protect the skin from damage caused by free radicals.

6. Provides a Natural Energy Boost

The combination of natural sugars, water, and vitamins offers a quick and healthy energy lift without the crash associated with refined sugar snacks.

How to Enjoy Clementines

Clementines are incredibly versatile and easy to add to your diet.

• As a Quick Snack: Simply peel and eat. They are portable, mess-free, and perfectly portioned.
• In Salads: Add segments to spinach or arugula salads with feta cheese and a light vinaigrette for a sweet and tangy twist.
• In Smoothies: Blend a peeled clementine into your morning smoothie for natural sweetness and a vitamin C boost. They pair well with mango, banana, and yogurt.
• With Breakfast: Top your oatmeal, yogurt, or cottage cheese with fresh clementine sections.
• As a Light Dessert: Drizzle melted dark chocolate over clementine segments for a simple, elegant treat.
• In Recipes: Use clementine zest and juice in marinades for chicken or tofu, or add them to baked goods like cakes and muffins.

Watch: Healthy Clementine Salad Recipe

Clementines vs. Oranges vs. Tangerines

It's common to confuse these citrus fruits. Here's how they differ:

• Mandarins: This is a broad category of small, sweet citrus fruits. Clementines and tangerines are both types of mandarins.
• Clementines: A specific hybrid of mandarin, known for being seedless, very sweet, and extremely easy to peel.
• Tangerines: Another type of mandarin, often with a deeper reddish-orange color. They may contain seeds and can be slightly more tart than clementines.
• Oranges (e.g., Navel): These are larger and rounder than clementines, with a thicker, tougher peel. While nutritionally similar per 100 grams, a single orange has more calories and nutrients simply because it is larger.

In short, clementines are smaller, sweeter, and more convenient for snacking, while oranges are larger and great for juicing.

Watch: Clementines vs. Oranges Explained

Frequently Asked Questions (FAQ) about Clementines

How many calories are in a clementine?

One medium clementine contains approximately 35 calories, making it a very low-calorie food. This makes clementines an excellent choice for a snack if you are counting calories or managing your weight.

Are clementines good for weight loss?

Yes, clementines are great for weight loss. They are low in calories, fat-free, and contain fiber and water, which help you feel full. Their natural sweetness can also satisfy sugar cravings, helping you replace higher-calorie snacks.

Do clementines have a lot of sugar?

A clementine has about 7-8 grams of natural sugar. However, this sugar is paired with fiber, which slows its absorption into the bloodstream. The glycemic index of whole clementines is relatively low, so they can be enjoyed in moderation by most people, including those with diabetes, as part of a balanced diet.

What are the main health benefits of clementines?

The key health benefits include strong immune support from high vitamin C content, antioxidant protection for cells, improved digestive health due to fiber, better skin health through collagen production, and support for weight management because they are low in calories and filling.

Are clementines the same as 'Cuties' or 'Halos'?

Yes, 'Cuties' and 'Halos' are popular brand names for clementines and similar mandarin oranges. While the specific variety might change with the season (e.g., from clementine to Murcott mandarins), for the consumer, they are all small, sweet, seedless, and easy-to-peel citrus fruits.

How should I select and store clementines?

Choose clementines that feel heavy for their size with bright, glossy skin. Avoid any that are wrinkled or bruised. They can be stored at room temperature for a few days or in the refrigerator's crisper drawer for up to two weeks.

Conclusion

Clementines are a nutritional powerhouse in a small, convenient package. For very few calories, they offer significant amounts of vitamin C, fiber, and hydration. They are a perfect snack for anyone looking to eat healthier, manage their weight, or simply enjoy a delicious, natural treat. So next time you're at the grocery store, pick up a bag and enjoy the sweet, sunny flavor.

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References & Further Resources

• USDA FoodData Central for Tangerines
• Health Benefits of Clementines
• Clementine Nutrition Facts and Calories
• Nutritional Benefits of Citrus Fruits