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Mandarin orange nutrition, glycemic index, calories and serving size

Tangerines, (mandarin oranges), raw
*all the values are displayed for the amount of 100 grams

Mandarin orange Glycemic index (GI)

47

The mandarin orange gets its sweet taste due to the 11g of sugars it contains in every 100g serving. Mandarins also contain a decent level of dietary fiber.

According to The International Tables of Glycemic Index Values, the glycemic index of mandarin segments, canned in juice, from Australia, falls in the range of 47±2 (1).

Citrus fruits, such as mandarin, have been studied for their high flavonoid content as a promising source of future treatments aimed at the prevention and management of type 2 diabetes and its complications (2).

Satsuma mandarins also have the potential to act as a suppressor against liver cell damage and inhibit the progression of liver dysfunction induced by chronic high blood glucose (3).

In summary, even though mandarins have a moderate glycemic index, they also possess certain antidiabetic qualities.

Sources.

  1. https://care.diabetesjournals.org/content/diacare/suppl/2008/09/18/dc08-1239.DC1/TableA1_1.pdf
  2. https://www.mdpi.com/2072-6643/12/10/2907/pdf
  3. https://pubmed.ncbi.nlm.nih.gov/16508175/
Article author photo Victoria Mazmanyan
Profession: Yerevan State Medical University
Last updated: March 21, 2021

Important nutritional characteristics for Mandarin orange

Mandarin orange
Glycemic index ⓘ Source:
https://care.diabetesjournals.org/content/diacare/suppl/2008/09/18/dc08-1239.DC1/TableA1_1.pdf
Canned
47 (low)
Serving Size ⓘ Serving sizes are taken from FDA's Reference Amounts Customarily Consumed (RACCs)
1 NLEA serving (109 grams)
Acidity (Based on PRAL) ⓘ PRAL (Potential renal acid load) is calculated using a formula.On PRAL scale the higher the positive value, the more is the acidifying effect on the body. The lower negative value is the more alkaline the effect is. 0 is neutral.
-3.1 (alkaline)
Calories
53
83% Vitamin C
78% Vitamin A
63% Cryptoxanthin, beta
62% Vitamin A
61% Fiber
Explanation: This food contains more Vitamin C than 83% of foods. More importantly, although there are several foods (17%) which contain more Vitamin C, this food itself is rich in Vitamin C more than it is in any other nutrient. Similarly it is relatively rich in Vitamin A, Cryptoxanthin, beta, Vitamin A and Fiber

Check out similar food or compare with current

Macronutrients chart

14% 86%
Protein:
Daily Value: 2%
0.81 g of 50 g
2%
Fats:
Daily Value: 0%
0.31 g of 65 g
0%
Carbs:
Daily Value: 4%
13.34 g of 300 g
4%
Water:
Daily Value: 4%
85.17 g of 2,000 g
4%
Other:
0.37 g

NEW NUTRITION FACTS LABEL

Nutrition Facts
___servings per container
Serving Size ______________
Amount Per 100g
Calories 53
% Daily Value*
0%
Total Fat 0g
0%
Saturated Fat 0g
Trans Fat g
0%
Cholesterol 0mg
0%
Sodium 2mg
4%
Total Carbohydrate 13g
8%
Dietary Fiber 2g
Total Sugars g
Includes ? g Added Sugars
Protein 1g
Vitamin D 0mcg 0%

Calcium 37mg 4%

Iron 0mg 0%

Potassium 166mg 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
High level of Cholesterol may be dangerous for your health, especially if you suffer from cardio-vascular deseases.
No Trans Fats
ok
details
Trans fats tend to increase risk of coronary heart disease according to various studies. The National Academy of Sciences (NAS) states that trans fats increase levels of LDL and decrease levels of HDL. According to NAS trans fatty acid consumption should be as low as possible while consuming a nutritionally adequate diet.
Low in Saturated Fats
ok
details
Dietary Guidelines for Americans 2015-2020 recommends using less than 10 percent of calories from saturated fats link
Low in Sodium
ok
details
Extensive usage of sodium is not recommended for the people suffering from hypertonia.
Low in Sugars
ok
details
Using too much sugars can lead to weight gain or diabetes.

Mandarin orange nutrition infographic

Mandarin orange nutrition infographic
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Mineral coverage chart

Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium Choline 12% 6% 9% 9% 15% 1% 2% 14% 6% 1% 6%
Calcium: 37 mg of 1,000 mg 4%
Iron: 0.15 mg of 8 mg 2%
Magnesium: 12 mg of 420 mg 3%
Phosphorus: 20 mg of 700 mg 3%
Potassium: 166 mg of 3,400 mg 5%
Sodium: 2 mg of 2,300 mg 0%
Zinc: 0.07 mg of 11 mg 1%
Copper: 0.042 mg of 1 mg 5%
Manganese: 0.039 mg of 2 mg 2%
Selenium: 0.1 µg of 55 µg 0%
Choline: 10.2 mg of 550 mg 2%

Mineral chart - relative view

Calcium
37 mg
TOP 39%
Potassium
166 mg
TOP 67%
Manganese
0.039 mg
TOP 68%
Magnesium
12 mg
TOP 80%
Copper
0.042 mg
TOP 84%
Choline
10.2 mg
TOP 85%
Phosphorus
20 mg
TOP 88%
Iron
0.15 mg
TOP 91%
Zinc
0.07 mg
TOP 93%
Selenium
0.1 µg
TOP 96%
Sodium
2 mg
TOP 96%

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 41% 4% 0% 89% 15% 9% 8% 13% 18% 12% 0% 0%
Vitamin A: 681 IU of 5,000 IU 14%
Vitamin E : 0.2 mg of 15 mg 1%
Vitamin D: 0 µg of 10 µg 0%
Vitamin C: 26.7 mg of 90 mg 30%
Vitamin B1: 0.058 mg of 1 mg 5%
Vitamin B2: 0.036 mg of 1 mg 3%
Vitamin B3: 0.376 mg of 16 mg 2%
Vitamin B5: 0.216 mg of 5 mg 4%
Vitamin B6: 0.078 mg of 1 mg 6%
Folate: 16 µg of 400 µg 4%
Vitamin B12: 0 µg of 2 µg 0%
Vitamin K: 0 µg of 120 µg 0%

Vitamin chart - relative view

Vitamin C
26.7 mg
TOP 17%
Vitamin A
681 IU
TOP 22%
Folate
16 µg
TOP 52%
Vitamin B1
0.058 mg
TOP 68%
Vitamin B6
0.078 mg
TOP 70%
Vitamin E
0.2 mg
TOP 76%
Vitamin B5
0.216 mg
TOP 80%
Vitamin B3
0.376 mg
TOP 82%
Vitamin B2
0.036 mg
TOP 85%
Vitamin D
0 µg
TOP 100%
Vitamin K
0 µg
TOP 100%
Vitamin B12
0 µg
TOP 100%

Protein quality breakdown

Tryptophan Threonine Isoleucine Leucine Lysine Methionine Phenylalanine Valine Histidine 3% 5% 4% 4% 5% 1% 4% 4% 5%
Tryptophan: 2 mg of 280 mg 1%
Threonine: 16 mg of 1,050 mg 2%
Isoleucine: 17 mg of 1,400 mg 1%
Leucine: 28 mg of 2,730 mg 1%
Lysine: 32 mg of 2,100 mg 2%
Methionine: 2 mg of 1,050 mg 0%
Phenylalanine: 18 mg of 1,750 mg 1%
Valine: 21 mg of 1,820 mg 1%
Histidine: 11 mg of 700 mg 2%

Fat type information

0.039% 0.06% 0.065%
Saturated Fat: 0.039 g
Monounsaturated Fat: 0.06 g
Polyunsaturated fat: 0.065 g

Carbohydrate type breakdown

6.05% 2.13% 2.4%
Starch: 0 g
Sucrose: 6.05 g
Glucose: 2.13 g
Fructose: 2.4 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g

Fiber content / ratio for Mandarin orange

10.58% 1.8% 0.96%
Sugars: 10.58 g
Fiber: 1.8 g
Other: 0.96 g

All nutrients for Mandarin orange per 100g

Nutrient DV% In TOP % of foods Value Comparison
Protein 2% 87% 0.81g 3.5 times less than Broccoli
Fats 0% 84% 0.31g 107.5 times less than Cheese
Carbs 4% 43% 13.34g 2.1 times less than Rice
Calories 3% 86% 53kcal 1.1 times more than Orange
Starch 0% 100% 0g N/A
Fructose 3% 83% 2.4g 2.5 times less than Apple
Sugars 0% 39% 10.58g 1.2 times more than Coca-Cola
Fiber 7% 39% 1.8g 1.3 times less than Orange
Calcium 4% 39% 37mg 3.4 times less than Milk
Iron 2% 91% 0.15mg 17.3 times less than Beef
Magnesium 3% 80% 12mg 11.7 times less than Kidney bean
Phosphorus 3% 88% 20mg 9.1 times less than Chicken meat
Potassium 5% 67% 166mg 1.1 times more than Cucumber
Sodium 0% 96% 2mg 245 times less than White Bread
Zinc 1% 93% 0.07mg 90.1 times less than Beef
Copper 5% 84% 0.04mg 3.4 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 30% 17% 26.7mg 2 times less than Lemon
Vitamin B1 5% 68% 0.06mg 4.6 times less than Pea
Vitamin B2 3% 85% 0.04mg 3.6 times less than Avocado
Vitamin B3 2% 82% 0.38mg 25.5 times less than Turkey meat
Vitamin B5 4% 80% 0.22mg 5.2 times less than Sunflower seed
Vitamin B6 6% 70% 0.08mg 1.5 times less than Oat
Folate 4% 52% 16µg 3.8 times less than Brussels sprout
Vitamin B12 0% 100% 0µg N/A
Vitamin K 0% 100% 0µg N/A
Tryptophan 0% 98% 0mg 152.5 times less than Chicken meat
Threonine 0% 97% 0.02mg 45 times less than Beef
Isoleucine 0% 97% 0.02mg 53.8 times less than Salmon
Leucine 0% 97% 0.03mg 86.8 times less than Tuna
Lysine 0% 96% 0.03mg 14.1 times less than Tofu
Methionine 0% 98% 0mg 48 times less than Quinoa
Phenylalanine 0% 97% 0.02mg 37.1 times less than Egg
Valine 0% 97% 0.02mg 96.6 times less than Soybean
Histidine 0% 97% 0.01mg 68.1 times less than Turkey meat
Cholesterol 0% 100% 0mg N/A
Trans Fat 0% 100% 0g N/A
Saturated Fat 0% 87% 0.04g 151.2 times less than Beef
Monounsaturated Fat 0% 84% 0.06g 163.3 times less than Avocado
Polyunsaturated fat 0% 88% 0.07g 725.8 times less than Walnut

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 of the food presented on this page can be found below.

  1. https://fdc.nal.usda.gov/fdc-app.html#/food-details/169105/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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