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Mandarin orange nutrition, glycemic index, calories, net carbs & more

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

Mandarin orange Glycemic index (GI)

47
Article author photo Victoria Mazmanyan by Victoria Mazmanyan | Last updated on March 21, 2021
Education: General Medicine at YSMU

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 anti-diabetic qualities.

References

  1. https://academic.oup.com/ajcn/article/114/5/1625/6320814
  2. https://www.mdpi.com/2072-6643/12/10/2907/pdf
  3. https://pubmed.ncbi.nlm.nih.gov/16508175/
Article author photo Victoria Mazmanyan
Education: General Medicine at YSMU
Last updated: March 21, 2021

Important nutritional characteristics for Mandarin orange

Mandarin orange
Glycemic index ⓘ Source:
https://academic.oup.com/ajcn/article/114/5/1625/6320814
Canned
Check out our Glycemic index chart page for the full list.
47 (low)
Insulin index ⓘ Falls in a large range https://synapse.koreamed.org/articles/1043926
60
Calories
53
Net Carbs ⓘ Net Carbs = Total Carbohydrates – Fiber – Sugar Alcohols
11.54 grams
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 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.
-3.1 (alkaline)
83% Vitamin C
78% Vitamin A
63% Cryptoxanthin, beta
62% Vitamin A RAE
61% Calcium
Explanation: The given food contains more Vitamin C than 83% 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 Vitamin A, Cryptoxanthin, beta, Vitamin A RAE, and Calcium.

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 79%
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%

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

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%
Sugar: 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
Net carbs N/A 43% 11.54g 4.7 times less than Chocolate Chocolate
Protein 2% 87% 0.81g 3.5 times less than Broccoli Broccoli
Fats 0% 84% 0.31g 107.5 times less than Cheese Cheese
Carbs 4% 43% 13.34g 2.1 times less than Rice Rice
Calories 3% 86% 53kcal 1.1 times more than Orange Orange
Starch 0% 100% 0g N/A Potato
Fructose 3% 83% 2.4g 2.5 times less than Apple Apple
Sugar N/A 39% 10.58g 1.2 times more than Coca-Cola Coca-Cola
Fiber 7% 39% 1.8g 1.3 times less than Orange Orange
Calcium 4% 39% 37mg 3.4 times less than Milk Milk
Iron 2% 91% 0.15mg 17.3 times less than Beef Beef
Magnesium 3% 79% 12mg 11.7 times less than Almond Almond
Phosphorus 3% 88% 20mg 9.1 times less than Chicken meat Chicken meat
Potassium 5% 67% 166mg 1.1 times more than Cucumber Cucumber
Sodium 0% 96% 2mg 245 times less than White Bread White Bread
Zinc 1% 93% 0.07mg 90.1 times less than Beef Beef
Copper 5% 84% 0.04mg 3.4 times less than Shiitake Shiitake
Vitamin A 14% 22% 681IU 24.5 times less than Carrot Carrot
Vitamin E 1% 76% 0.2mg 7.3 times less than Kiwifruit Kiwifruit
Vitamin D 0% 100% 0µg N/A Egg
Vitamin C 30% 17% 26.7mg 2 times less than Lemon Lemon
Vitamin B1 5% 68% 0.06mg 4.6 times less than Pea Pea
Vitamin B2 3% 85% 0.04mg 3.6 times less than Avocado Avocado
Vitamin B3 2% 82% 0.38mg 25.5 times less than Turkey meat Turkey meat
Vitamin B5 4% 80% 0.22mg 5.2 times less than Sunflower seed Sunflower seed
Vitamin B6 6% 70% 0.08mg 1.5 times less than Oat Oat
Folate 4% 52% 16µg 3.8 times less than Brussels sprout Brussels sprout
Vitamin B12 0% 100% 0µg N/A Pork
Vitamin K 0% 100% 0µg N/A Broccoli
Tryptophan 0% 98% 0mg 152.5 times less than Chicken meat Chicken meat
Threonine 0% 97% 0.02mg 45 times less than Beef Beef
Isoleucine 0% 97% 0.02mg 53.8 times less than Salmon Salmon
Leucine 0% 97% 0.03mg 86.8 times less than Tuna Tuna
Lysine 0% 96% 0.03mg 14.1 times less than Tofu Tofu
Methionine 0% 98% 0mg 48 times less than Quinoa Quinoa
Phenylalanine 0% 97% 0.02mg 37.1 times less than Egg Egg
Valine 0% 97% 0.02mg 96.6 times less than Soybean Soybean
Histidine 0% 97% 0.01mg 68.1 times less than Turkey meat Turkey meat
Cholesterol 0% 100% 0mg N/A Egg
Trans Fat N/A 100% 0g N/A Margarine
Saturated Fat 0% 87% 0.04g 151.2 times less than Beef Beef
Monounsaturated Fat N/A 84% 0.06g 163.3 times less than Avocado Avocado
Polyunsaturated fat N/A 88% 0.07g 725.8 times less than Walnut Walnut

Check out similar food or compare with current

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
 ⓘ 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

Mandarin orange nutrition infographic

Mandarin orange nutrition infographic
Infographic link

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/169105/nutrients

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