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Clementine nutrition, glycemic index, calories and weight loss

Clementines, raw
*all the values are displayed for the amount of 100 grams

Complete nutrition and health benefits analysis for Clementine

Clementine

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 are going to discuss the nutritional values of clementines with their different subcategories in addition to their benefits during weight loss and different diets.

Nutritional values 

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 

Macronutrients

Carbohydrates

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.

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.

Macronutrient summary

Clementines have negligible amounts of fats and proteins. The carbohydrate content is considerable, totaling 12g.

Calories

Consumption of 100 grams of clementines which is equivalent to nearly one and a quarter clementines is approximately 47 calories.

Glycemic index

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.

Vitamins

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).

Minerals

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

Clementine nutrition infographic
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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)

    • Anti-inflammatory
    • Anti-carcinogenic
    • 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.



Keto

Clementines have considerable amounts of total sugars and a glycemic index of 70.
It can be consumed in a keto diet, however, in low amounts and is not very recommended. (2)

DASH

Clementines can be consumed freely in the DASH diet since fruits are recommended to be consumed. (3)

Atkins

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

Mediterranean 

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)

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 from the diet, thus, clementines cannot be consumed.

Intermittent fasting

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.

Low Carb

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

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.

BRAT

Clementines are not recommended due to the fact that they are acidic foods. Which causes upsetting of the stomach during gastrointestinal problems.

Summary

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.

References

  1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4690266/
  2. https://www.ncbi.nlm.nih.gov/books/NBK499830/
  3. https://www.ncbi.nlm.nih.gov/books/NBK482514/
  4. https://www.ncbi.nlm.nih.gov/books/NBK537084/
  5. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7278874/
  6. https://www.ncbi.nlm.nih.gov/books/NBK482457/
  7. https://care.diabetesjournals.org/content/diacare/suppl/2008/09/18/dc08-1239.DC1/TableA1_1.pdf
  8. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3017317/
  9. https://www.primary-care-diabetes.com/article/S1751-9918(15)00182-5/fulltext
Article author photo Jack  Yacoubian
Profession: Haigazian Medical University
Last updated: December 03, 2020

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)
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)
Calories
47
87% Vitamin C
62% Folate, food
60% Fiber
59% Sugar
56% Calcium
Explanation: The given food contains more Vitamin C than 87% of foods. Note that this food itself is richer in Vitamin C than it is in any other nutrient. Similarly, it is relatively rich in Folate, food, Fiber, Sugar, and Calcium.

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

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Macronutrients chart

13% 87%
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

NEW 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
details
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
details
Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
Low in Saturated Fats
ok
details
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
details
Increased sodium consumption leads to elevated blood pressure.
Source
Low in Sugars
ok
details
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

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%

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: 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: 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%

Carbohydrate type breakdown

5.96% 1.59% 1.64%
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 content ratio for Clementine

9.18% 1.7% 1.14%
Sugar: 9.18 g
Fiber: 1.7 g
Other: 1.14 g

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
Starch 0% 100% 0g N/A
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 D 0% 100% 0µg N/A
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
Vitamin K 0% 100% 0µg N/A
Trans Fat 0% 100% 0g N/A

References

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.

  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.
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