Mandarin kcal and Nutrition Facts

Mandarin nutrition facts by size

USDA lists mandarins (also called tangerines) in three sizes. Here are the nutrition facts on mandarin oranges of each size, with a clementine and an orange for comparison:

Mandarin kcal per 100 g

Mandarins have 53 kcal per 100 grams, with 13.3 g of carbohydrate, 10.6 g of sugar, 1.8 g of fiber, 0.8 g of protein and almost no fat. Clementines are a little lighter at 47 kcal per 100 g, and navel oranges sit at 49.

Calories in a mandarin orange

The calories in a mandarin depend on its size: about 40 in a small one, 47 in a medium and 64 in a large. A small tangerine, at roughly 2¼ inches across, has about 40 calories. Even three medium mandarins come to only 140 calories.

How many calories in a Cutie?

Cuties and Halos are brand names for small, easy-peel mandarins: mostly clementines early in the season and other mandarin varieties later. USDA doesn't list them by brand, so the closest match is its entry for a clementine, which weighs 74 g. How many calories does a Cutie have, and how many carbohydrates are in a Cutie? Here's the full picture:

Each Cutie also has about 0.6 g of protein and almost no fat. How many calories are in a mandarin Cutie that's on the bigger side? Weigh it and use the calculator: an 88 g fruit is about 41 calories as a clementine. The bag's own nutrition label is the best source for that brand.

Halo orange nutrition

Halos are the same kind of fruit, so halo orange nutrition matches a clementine: how many calories are in a halo orange? About 35, with 9 g of carbs. The nutritional value of Halo oranges also includes about 36 mg of vitamin C and 130 mg of potassium per fruit. How many carbs are in a halo orange? About 9 grams, roughly 7 g of it natural sugar and 1.3 g fiber. For low-carb plans, that's a small, measured treat rather than a free food.

Cuties nutrition info: carbs and fiber

How many carbs in a Cutie? About 8.9 grams, with 6.8 g of natural sugar and 1.3 g of fiber, which leaves about 7.6 g of net carbs. A bag of Cuties holds fruit of mixed sizes, so carbs in a cutie orange range from roughly 7 g in a small one to 11 g in a large one. How many carbohydrates are in Cuties eaten as a snack of three? About 27 grams, close to one slice of bread plus a little more.

Fiber in Cuties oranges is modest at about 1.3 g each, and most of it sits in the segment walls and the white pith. Eating the segments whole instead of juicing them keeps that fiber.

Clementine nutrition

Clementines are a seedless mandarin type, smaller and a bit less sweet than a typical tangerine. How many calories in a clementine orange? USDA puts one 74 g clementine at 35 calories. How many carbs are in a clementine? About 8.9 g, the same numbers as a Cutie because most Cuties are clementines.

The nutritional value of clementines stands out for vitamin C: 48.8 mg per 100 g, nearly twice the 26.7 mg in other mandarins. Two clementines give about 72 mg, 80% of the Daily Value, for 70 calories. Pick "Clementine" in the calculator above to see the full label for any number of fruit.

How many carbs are in mandarins?

Almost all of a mandarin's calories come from carbs, and most of those are natural fruit sugars: fructose, glucose and sucrose. A medium mandarin has 11.7 g of carbohydrate, and a clementine has 8.9 g. Because they come with fiber and water, mandarins don't hit the blood sugar the way juice or candy does. The tangerine carb count is the same as for any mandarin, since they're the same fruit.

If you count carbs, three medium mandarins at 35 g is about the same as two slices of bread. The macro calculator shows how many grams of carbs fit your day.

Fiber and protein

Do mandarin oranges have fiber? Yes, about 1.6 g in a medium fruit and 1.3 g in a Cutie, more if you eat some of the white pith. That's modest; a pear or a cup of raspberries has several times more. The fiber calculator shows how mandarins fit into a 25 to 38 gram day. Protein is low, under 1 gram per fruit, so pair mandarins with yogurt, nuts or cheese for a snack that keeps you full.

Are mandarin oranges healthy?

Yes, mandarins are healthy for you. Mandarins are low in calories, easy to carry and peel, and a good source of vitamin C. That makes them one of the simplest ways to add fruit to the day. For fruit with even fewer calories per bite, see the lowest calorie fruits. The Dietary Guidelines for Americans, 2025–2030, set a goal of 2 servings of fruit a day on a 2,000-calorie pattern, preferably whole fruit. Mandarins are also an easy snack on a no added sugar diet, since whole fruit's natural sugar doesn't count as added sugar.

Mandarin health benefits

• Vitamin C: one clementine covers about 40% of the Daily Value, helping your body absorb iron from plant foods and supporting normal immune function.
• Vitamin A: mandarins have more provitamin A than oranges, about 34 mcg per 100 g against 12, though far less than carrots.
• Potassium: about 146 mg in a medium mandarin, part of the potassium that most diets fall short on.
• Low energy density: lots of water and some fiber for few calories, which makes them a filling snack.

So are cuties good for you? As whole fruit, yes. Are clementines healthy for you? Yes, and they're the richest in vitamin C of the mandarin family per gram.

Mandarin vs orange nutrition

Gram for gram, mandarins and oranges have very similar numbers for potassium and calories. Oranges have more vitamin C and fiber; mandarins are a little sweeter and have more vitamin A. The real difference is size: one navel orange equals about one and a half medium mandarins. See navel orange nutrition for every orange size.

Are canned mandarin oranges good for you?

Canned mandarins packed in juice are a fine choice: 37 calories per 100 g, with 34 mg of vitamin C. Packed in light syrup they rise to 61 calories and 15.5 g of sugar per 100 g, and both kinds have less than half the fiber of fresh fruit. Choose "in juice" on the label, drain them, and keep them for times when fresh fruit isn't handy. To add canned or fresh mandarins to a smoothie or salad, the recipe nutrition calculator totals the whole recipe.

Counting mandarins in your day

Mandarins are easy to track because they come in clear units. Log them in the free calorie counter as portions, or weigh a few once to learn your usual size. Remember the peel: USDA's weights are for the edible part, so a whole unpeeled clementine on the scale reads about 15 to 20% heavier.

Mandarin FAQ