Clementine nutrition, glycemic index, calories and weight loss
Complete nutrition and health benefits analysis for Clementine
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 are going to discuss the nutritional values of clementines with their different subcategories in addition to their benefits during weight loss and different diets.
Clementines are rich in water, given that about 86.6% of the clementine’s weight is water.
The following nutritional analysis is done on 100g of clementine, keeping in mind that an average clementine with an approximate weight of 75-80g
There are 12g of carbohydrates in a 100g of clementine distributed between 2g of dietary fibers and 10g of total sugars
The fiber content makes up 8% of the daily recommended value. Whereas the amount of sugar makes up to 18% of the daily recommended value for sugars.
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.
The fat content of clementines can be considered negligible. In addition to that, clementines are non-animal products so they do not contain cholesterol.
Clementines have negligible amounts of fats and proteins. The carbohydrate content is considerable, totaling 12g.
Consumption of 100 grams of clementines which is equivalent to nearly one and a quarter clementines is approximately 47 calories.
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 very similar carbohydrate composition, although clementines are a little lower in carbohydrates.
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 that mandarins and clementines have a low glycemic index (7).
Citrus, as a low glycemic index fruit, has been associated with an improvement in blood glucose markers (8).
Another research concluded that intake of citrus fruit is not correlated with 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.
Clementines are citrus fruits that are famous for their rich content of Vitamin C. They contain 48.8mg of vitamin C.
Clementines also have significant amounts of both vitamin B1 and vitamin B9 (folate).
Clementines do not have high amounts of minerals. However, they do contain significant amounts of calcium and potassium.
It contains 30mg of calcium, which constitutes only 2% of the recommended daily value. On the other hand, it contains 177mg of potassium, which constitutes only 4% of the recommended daily value.
You can also have a look at our nutrition infographic
Clementine nutrition infographic
Weight loss and diets
Clementines are considered fruits that are recommended to be consumed in nearly most diets. It is low in calories and has a medium 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 fibers which is nearly 7% of the recommended daily value. In addition to that, it is full of water and vitamin C which has important antioxidative roles.
Clementines have different beneficial roles in the human body: (1)
- Cardiovascular protective agents
- Neuroprotective factors
- Anti-oxidative characteristics
- Impact on reducing blood lipid levels
These are all due to; coumarins (auraptene), flavonoids (naringenin), limonoids, carotenoids, 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, the diets and restrictions will be discussed.
Clementines have considerable amounts of total sugars and a glycemic index of 70.
Clementines can be consumed freely in the DASH diet since fruits are recommended to be consumed. (3)
The Atkins diet focuses on removing or keeping carbohydrate consumptions to a minimum. Low or no consumption of clementines is recommended. (4)
Clementines are highly recommended to be consumed in this diet, due to the fact that clementines are rich in vitamin C which has antioxidant characteristics. (5)
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 diets exclude fruits from the diet, thus, clementines cannot be consumed.
Intermittent fasting has no restrictions on the types of food that can be consumed. 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 and in addition to that, they have 47 calories which are only 2% of the daily value.
Clementines do not have high amounts of carbohydrates, however, the amount present is considerable and significant. Consumption in moderation is recommended.
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.
Clementines are not recommended due to the fact that they are acidic foods. Which causes upsetting of the stomach during gastrointestinal problems.
In summary, clementines are foods rich in calcium, potassium, vitamin C, B1, B9. They have low amounts of fats and proteins and moderate in carbohydrates and dietary fibers. They are low in calories and are categorized as medium glycemic index foods.
Important nutritional characteristics for Clementine
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.
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NEW NUTRITION FACTS LABEL
Serving Size ______________
Mineral coverage chart
Mineral chart - relative view
Vitamin coverage chart
Vitamin chart - relative view
Carbohydrate type breakdown
Fiber content ratio for Clementine
All nutrients for Clementine per 100g
|Nutrient||DV%||In TOP % of foods||Value||Comparison|
|Protein||2%||87%||0.85g||3.3 times less than Broccoli|
|Fats||0%||90%||0.15g||222.1 times less than Cheese|
|Carbs||4%||45%||12.02g||2.3 times less than Rice|
|Calories||2%||88%||47kcal||Equal to Orange|
|Fructose||2%||84%||1.64g||3.6 times less than Apple|
|Sugar||0%||41%||9.18g||Equal to Coca-Cola|
|Fiber||7%||40%||1.7g||1.4 times less than Orange|
|Calcium||3%||44%||30mg||4.2 times less than Milk|
|Iron||2%||91%||0.14mg||18.6 times less than Beef|
|Magnesium||2%||84%||10mg||14 times less than Almond|
|Phosphorus||3%||88%||21mg||8.7 times less than Chicken meat|
|Potassium||5%||65%||177mg||1.2 times more than Cucumber|
|Sodium||0%||98%||1mg||490 times less than White Bread|
|Zinc||1%||94%||0.06mg||105.2 times less than Beef|
|Copper||5%||83%||0.04mg||3.3 times less than Shiitake|
|Vitamin E||1%||76%||0.2mg||7.3 times less than Kiwifruit|
|Vitamin C||54%||13%||48.8mg||1.1 times less than Lemon|
|Vitamin B1||7%||53%||0.09mg||3.1 times less than Pea|
|Vitamin B2||2%||87%||0.03mg||4.3 times less than Avocado|
|Vitamin B3||4%||75%||0.64mg||15.1 times less than Turkey meat|
|Vitamin B5||3%||85%||0.15mg||7.5 times less than Sunflower seed|
|Vitamin B6||6%||71%||0.08mg||1.6 times less than Oat|
|Folate||6%||45%||24µg||2.5 times less than Brussels sprout|
The source of all the nutrient values on the page (excluding the main article and glycemic index text the sources for which are presented separately if present) is the USDA's FoodCentral. The exact link to the food presented on this page can be found below.