Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Clementine full nutrition, GI, calories and weight loss effects

Clementines, raw
*all the values are displayed for the amount of 100 grams
Article author photo Jack  Yacoubian by Jack Yacoubian | Last updated on October 05, 2023
Medically reviewed by Ani Harutyunyan Article author photo Ani Harutyunyan
Clementine

Summary

Clementines are foods rich in calcium, potassium, vitamin C, B1, B9. They have low fats and proteins and moderate carbohydrates and dietary fibers. They are low in calories and are categorized as low-glycemic index foods.

Clementine is also high in antioxidant phytochemicals, such as coumarins, limonoids, and flavonoids. 

Introduction

Clementines are sweet citrus fruits that are a hybrid between mandarins and sweet oranges. They are seasonal fruits, available during mid-autumn and throughout winter.

In this article, we will discuss the nutritional values of clementines, their different subcategories, and their benefits during weight loss and different diets.

What is a clementine?

Clementine is a hybrid species between a mandarin and a sweet orange. The terms mandarin and clementine are often interchangeably used. Clementines and mandarin oranges have a similar carbohydrate composition, although clementines are slightly lower in carbohydrates.

Clementines have a bright orange coloring. They are smaller and sweeter than oranges. If you want more information, read our Clementine vs. Orange comparison article. Clementines have more comfortable benefits: they are seedless and easy to peel. Usually, clementine is consumed in a peeled, raw form, but it can also be used in dessert preparation. 

Nutrition

Serving size

In this article, we are talking about the nutritional values of 100g serving of clementine. However, it is commonly served as a whole fruit that weighs 74g on average. 

Macronutrients

Clementines are rich in water, given that about 84% of the clementine’s weight is water. As the chart below indicates, it is high in carbs as well. Clementines also contain some amounts of plant protein. More detailed information is provided in the corresponding sections below. 

Macronutrients chart

13% 84%
Protein:
Daily Value: 2%
0.85 g of 50 g
2%
Fats:
Daily Value: 0%
0.15 g of 65 g
0%
Carbs:
Daily Value: 4%
12.02 g of 300 g
4%
Water:
Daily Value: 4%
86.58 g of 2,000 g
4%
Other:
0.4 g

Carbohydrates

There are 12g of carbohydrates in 100g of clementine distributed between 1.7g of dietary fibers and 10.3g of net carbs.

The amount of sugar makes up 18% of the daily recommended sugar value. Clementine is notably rich in sucrose, providing 6g per 100g. It also contains fructose and glucose

Carbohydrate type breakdown

65% 17% 18%
Starch: 0 g
Sucrose: 5.96 g
Glucose: 1.59 g
Fructose: 1.64 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g

Fiber

The fiber content makes up 8% of the daily recommended value. Clementine provides both soluble and insoluble fiber

Fiber content ratio for Clementine

76% 14% 9%
Sugar: 9.18 g
Fiber: 1.7 g
Other: 1.14 g

Proteins

Clementines are not rich in proteins; they have 1g of protein, which makes up 2% of the daily recommended value. The protein content of clementines can be considered negligible.

Fat

The fat content of clementines can be considered negligible. In addition to that, clementines are non-animal products, so they do not contain cholesterol.

Vitamins

Clementines are citrus fruits famous for their rich Vitamin C content, which is a well-known powerful antioxidant. They contain 48.8mg of vitamin C. This is why clementine is included in the list of the top 13% foods with the highest Vitamin C content

Clementines also have significant amounts of both vitamin B1 and vitamin B9 (folate).

Vitamin coverage chart

Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 4% 0% 163% 22% 7% 12% 10% 18% 18% 0% 0%
Vitamin A: 0 IU of 5,000 IU 0%
Vitamin E : 0.2 mg of 15 mg 1%
Vitamin D: 0 µg of 10 µg 0%
Vitamin C: 48.8 mg of 90 mg 54%
Vitamin B1: 0.086 mg of 1 mg 7%
Vitamin B2: 0.03 mg of 1 mg 2%
Vitamin B3: 0.636 mg of 16 mg 4%
Vitamin B5: 0.151 mg of 5 mg 3%
Vitamin B6: 0.075 mg of 1 mg 6%
Folate: 24 µg of 400 µg 6%
Vitamin B12: 0 µg of 2 µg 0%
Vitamin K: 0 µg of 120 µg 0%

Vitamin chart - relative view

Vitamin C
48.8 mg
TOP 13%
Folate
24 µg
TOP 45%
Vitamin B1
0.086 mg
TOP 53%
Vitamin B6
0.075 mg
TOP 71%
Vitamin B3
0.636 mg
TOP 75%
Vitamin E
0.2 mg
TOP 76%
Vitamin B5
0.151 mg
TOP 85%
Vitamin B2
0.03 mg
TOP 87%
Vitamin K
0 µg
TOP 100%
Vitamin D
0 µg
TOP 100%

Minerals

Clementines do not have high amounts of minerals. However, they do contain significant amounts of calcium and potassium.

It contains 30mg of calcium, constituting only 2% of the recommended daily value. On the other hand, it contains 177mg of potassium, equalling only 4% of the recommended daily value.

Mineral coverage chart

Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium Choline 9% 6% 8% 9% 16% 1% 2% 15% 3% 1% 8%
Calcium: 30 mg of 1,000 mg 3%
Iron: 0.14 mg of 8 mg 2%
Magnesium: 10 mg of 420 mg 2%
Phosphorus: 21 mg of 700 mg 3%
Potassium: 177 mg of 3,400 mg 5%
Sodium: 1 mg of 2,300 mg 0%
Zinc: 0.06 mg of 11 mg 1%
Copper: 0.043 mg of 1 mg 5%
Manganese: 0.023 mg of 2 mg 1%
Selenium: 0.1 µg of 55 µg 0%
Choline: 14 mg of 550 mg 3%

Mineral chart - relative view

Calcium
30 mg
TOP 44%
Potassium
177 mg
TOP 65%
Manganese
0.023 mg
TOP 74%
Choline
14 mg
TOP 81%
Copper
0.043 mg
TOP 83%
Magnesium
10 mg
TOP 84%
Phosphorus
21 mg
TOP 88%
Iron
0.14 mg
TOP 91%
Zinc
0.06 mg
TOP 94%
Selenium
0.1 µg
TOP 96%
Sodium
1 mg
TOP 98%

Calories

The consumption of 100 grams of clementines, equivalent to nearly one and a quarter clementines, is approximately 47 calories. Hence, clementine is considered a low-calorie food

Glycemic index

An exact number for the glycemic index of clementines has not yet been researched. However, according to The International Tables of Glycemic Indices, mandarin segments, canned in juice, have a glycemic index of 47±2. This means mandarins and clementines have a low glycemic index (7).

Citrus, as a fruit with a low glycemic index, has been associated with improved blood glucose markers (8).

Another research concluded that citrus fruit intake is not correlated with the risk of type 2 diabetes (9).

In summary, clementines are a low glycemic index fruit and, in moderation, can be safely recommended to people with diabetic conditions or healthy individuals wary of their carbohydrate intake.

Phytochemicals

Coumarins

Clementine contains some amounts of coumarins, which are natural antioxidant compounds (10). They have a lot of therapeutic effects: antispasmodic, anti-inflammatory, antibacterial, etc. Coumarins are beneficial for skin conditions like vitiligo (11). Remember that furanocoumarins contained in citrus fruits may interact with some heart medications and cholesterol-lowering statins. 

Naringin

Clementine also contains naringin flavonoid, although it has the lowest naringin contents among the other citrus fruits. Naringin is beneficial for the cardiovascular system: it has antihypertensive and antiatherosclerotic properties. Besides, naringin fights against obesity, hyperlipidemia, and liver steatosis (12). 

Limonoids

Clementine includes nomilin content as well (13). It is a powerful glycoside from the limonoid family with antioxidant, antiviral, anticancer, and neuroprotective effects (14). 

Weight loss and diets

Clementines are considered fruits recommended to be consumed in nearly most diets. It is low in calories and has a low glycemic index.

It is always a great choice to have a clementine in a healthy, balanced fruit bowl per day. It has 2g of dietary fiber, nearly 8% of the recommended daily value. In addition to that, it is full of water and vitamin C, which have essential antioxidant roles.

Clementines have different beneficial roles in the human body: (1)

  • Anti-inflammatory
  • Anti-carcinogenic
  • Cardiovascular protective agents
  • Neuroprotective factors
  • Antioxidative characteristics
  • Impact on reducing blood lipid levels

These are all due to coumarins (auraptene), flavonoids (naringenin), limonoids, carotenoids, and vitamin C.

Overall, clementine is a recommended fruit to be consumed in most diets. However, some diets have restrictions on them. In the following table, we will discuss the diets and restrictions.

Keto

Clementines have considerable amounts of total sugars and a glycemic index of 70.

However, it can be consumed in a keto diet in low amounts and is not recommended at all (2). 

DASH

Clementines can be consumed without any restrictions in the DASH diet since fruits are recommended to be consumed (3).

Atkins

The Atkins diet focuses on removing or keeping carbohydrate consumption to a minimum. Low or no consumption of clementines is recommended (4).

Mediterranean

Clementines are highly recommended to be consumed in this diet because clementines are rich in vitamin C, which has antioxidant characteristics (5).

Paleo diet

Clementines can be consumed in the paleo diet (6).

Vegan/ Vegetarian/ Pescatarian

Clementines can be consumed without restriction in these diets since clementine is a fruit.

Dukan

Dukan diets exclude fruits; thus, clementines cannot be consumed.

Intermittent fasting

Intermittent fasting has no restrictions on the types of food that we can consume. However, it focuses on the duration of when to consume these foods. Clementines can be consumed during eating intervals.

Low-fat/Low-calorie

Clementines fall under both categories. They have negligible amounts of fat. In addition to that, they have 47 calories, which is only 2% of the daily value.

Low Carb

Clementines do not have high amounts of carbohydrates. However, the amount present is considerable and significant. Consumption in moderation is recommended.

BRAT

Clementines are not recommended because they are acidic foods, which cause upsetting of the stomach during gastrointestinal problems.

Anti-Inflammatory

Clementines are highly anti-inflammatory and have antioxidant qualities. This is due to the vitamin C content of clementines. Clementines can be consumed and are recommended in this diet.

Important nutritional characteristics for Clementine

Clementine
Glycemic index ⓘ Gi values are taken from various scientific sources. GI values less than 55 are considered as low. Values above 70 are considered as high. 47 (low)
Glycemic load 4 (low)
Calories ⓘ Calories per 100-gram serving 47
Net Carbs ⓘ Net Carbs = Total Carbohydrates – Fiber – Sugar Alcohols 10.32 grams
Serving Size ⓘ Serving sizes are taken from FDA's Reference Amounts Customarily Consumed (RACCs) 1 fruit (74 grams)
Acidity (Based on PRAL) ⓘ PRAL (Potential renal acid load) is calculated using a formula. On the PRAL scale the higher the positive value, the more is the acidifying effect on the body. The lower the negative value, the higher the alkalinity of the food. 0 is neutral. -3.2 (alkaline)
TOP 13% Vitamin C ⓘHigher in Vitamin C content than 87% of foods
TOP 38% Folate, food ⓘHigher in Folate, food content than 62% of foods
TOP 40% Fiber ⓘHigher in Fiber content than 60% of foods
TOP 41% Sugar ⓘHigher in Sugar content than 59% of foods
TOP 44% Calcium ⓘHigher in Calcium content than 56% of foods

Clementine calories (kcal)

Serving Size Calories Weight
Calories in 100 grams 47
Calories in 1 fruit 35 74 g

Clementine Glycemic index (GI)

Gi values are taken from various scientific sources. GI values less than 55 are considered as low. Values above 70 are considered as high.
47

Clementine Glycemic load (GL)

4

All nutrients for Clementine per 100g

Nutrient Value DV% In TOP % of foods Comparison
Calories 47kcal 2% 88% Equal to OrangeOrange
Protein 0.85g 2% 86% 3.3 times less than BroccoliBroccoli
Fats 0.15g 0% 90% 222.1 times less than Cheddar CheeseCheddar Cheese
Vitamin C 48.8mg 54% 13% 1.1 times less than LemonLemon
Net carbs 10.32g N/A 45% 5.2 times less than ChocolateChocolate
Carbs 12.02g 4% 45% 2.3 times less than RiceRice
Vitamin D 0µg 0% 100% N/AEgg
Iron 0.14mg 2% 91% 18.6 times less than BeefBeef
Calcium 30mg 3% 44% 4.2 times less than MilkMilk
Potassium 177mg 5% 65% 1.2 times more than CucumberCucumber
Magnesium 10mg 2% 84% 14 times less than AlmondAlmond
Sugar 9.18g N/A 41% Equal to Coca-ColaCoca-Cola
Fiber 1.7g 7% 40% 1.4 times less than OrangeOrange
Copper 0.04mg 5% 83% 3.3 times less than ShiitakeShiitake
Zinc 0.06mg 1% 94% 105.2 times less than BeefBeef
Starch 0g 0% 100% N/APotato
Phosphorus 21mg 3% 88% 8.7 times less than Chicken meatChicken meat
Sodium 1mg 0% 98% 490 times less than White BreadWhite Bread
Vitamin E 0.2mg 1% 76% 7.3 times less than KiwifruitKiwifruit
Selenium 0.1µg 0% 96%
Manganese 0.02mg 1% 74%
Vitamin B1 0.09mg 7% 53% 3.1 times less than Pea rawPea raw
Vitamin B2 0.03mg 2% 87% 4.3 times less than AvocadoAvocado
Vitamin B3 0.64mg 4% 75% 15.1 times less than Turkey meatTurkey meat
Vitamin B5 0.15mg 3% 85% 7.5 times less than Sunflower seedSunflower seed
Vitamin B6 0.08mg 6% 71% 1.6 times less than OatOat
Vitamin K 0µg 0% 100% N/ABroccoli
Folate 24µg 6% 45% 2.5 times less than Brussels sproutBrussels sprout
Trans Fat 0g N/A 100% N/AMargarine
Fructose 1.64g 2% 84% 3.6 times less than AppleApple

Check out similar food or compare with current

NUTRITION FACTS LABEL

Nutrition Facts
___servings per container
Serving Size ______________
Amount Per 100g
Calories 47
% Daily Value*
0%
Total Fat 0g
0%
Saturated Fat 0g
Trans Fat g
0%
Cholesterol 0mg
0%
Sodium 1mg
4%
Total Carbohydrate 12g
8%
Dietary Fiber 2g
Total Sugars g
Includes ? g Added Sugars
Protein 1g
Vitamin D 0mcg 0%

Calcium 30mg 3%

Iron 0mg 0%

Potassium 177mg 5%

*
The % 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.

Health checks

Low in Cholesterol
ok
 ⓘ Dietary cholesterol is not associated with an increased risk of coronary heart disease in healthy individuals. However, dietary cholesterol is common in foods that are high in harmful saturated fats.
Source
No Trans Fats
ok
 ⓘ Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
Low in Saturated Fats
ok
 ⓘ Saturated fat intake can raise total cholesterol and LDL (low-density lipoprotein) levels, leading to an increased risk of atherosclerosis. Dietary guidelines recommend limiting saturated fats to under 10% of calories a day.
Source
Low in Sodium
ok
 ⓘ Increased sodium consumption leads to elevated blood pressure.
Source
Low in Sugars
ok
 ⓘ While the consumption of moderate amounts of added sugars is not detrimental to health, an excessive intake can increase the risk of obesity, and therefore, diabetes.
Source

Clementine nutrition infographic

Clementine nutrition infographic
Infographic link

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. https://fdc.nal.usda.gov/fdc-app.html#/food-details/168195/nutrients

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.