Calorie Chart / Fruits / Mandarin
How Many Calories Are in Mandarin?
Calculation of the nutritional value & Recommended Dietary Intake of mandarin
For g and a calorie requirement of kcal
| Calories 28 kcal | Proteins 0.3 g | Lipids 0 g | Carbohydrates 6.6 g |
| 1% | 0% | 0% | 2% |
Health benefits of mandarin
Mandarin - 100g
Calories 46 kcal
Proteins 0.5 g
Lipids 0 g
Carbohydrates 11 g
With only 46 kcal per 100 g, mandarin is considered a low-calorie fruit. Talking about calories is important for people who want volume without too many calories, and mandarin delivers: plenty of taste and very few calories compared with most snacks. It supplies a remarkable amount of vitamin C (about 30 mg per fruit), which supports immune function and helps reduce fatigue. The fruit also provides flavonoids such as hesperidin and narirutin, compounds being studied for their supposed anti-inflammatory and cardio-protective roles ("supposed" because human evidence is still limited).
Mandarin is a modest source of dietary fibre, useful for satiety and gentle intestinal transit, again without adding many calories. Potassium, calcium, and trace amounts of magnesium contribute to electrolyte balance. Historically, mandarins were symbols of luck in China and were offered to imperial officials; this cultural anecdote underscores their long-standing value. Summing up: low in calories, rich in vitamin C, pleasant to eat—an asset for both weight management and everyday vitality.
Tips for incorporating mandarin into a balanced diet
Because its calories are low and its flavour is sweet, mandarin works well in light breakfasts: add segments to a bowl of yogurt with a sprinkle of oat flakes. This keeps total calories modest while boosting proteins and complex carbohydrates. Another idea is a winter salad mixing mandarin slices, shaved fennel, and toasted almond; the crunch adds texture without exploding the calorie count.
For a balanced main dish, use mandarin juice as a glaze for grilled chicken breast. The natural sugars caramelise, giving flavour so you need less sauce, which again limits calories. Dessert lovers can fold mandarin zest into a light pancake batter or top a chilled fruit salad—both options respect a controlled calorie budget while satisfying a sweet tooth.
Finally, remember hydration: pair a mandarin snack with a glass of water or unsweetened tea; liquid volume plus fibre means feeling full for very few calories.
Frequently Asked Questions
- How many calories are in mandarin?
- There are 46 kcal per 100 g.
- Are mandarin calories lower than orange calories?
- Yes, mandarin delivers slightly fewer calories than the same weight of orange, making it a marginally lighter choice.
- Do mandarin calories come mainly from sugar?
- About 11 g of carbohydrates supply most of the calories; proteins and lipids are negligible.
- Will eating mandarins every day increase my calories too much?
- For most people, one or two fruits add under 100 kcal—a small fraction of a normal daily calorie allowance.
- What is a smart way to burn the calories from two mandarins?
- A brisk 10-minute walk or 5 minutes of jump rope will typically offset roughly 90 kcal, the calories contained in two average mandarins.
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Information provided by Calorie Menu may contain inaccuracies or errors. It cannot, under any circumstances, substitute medical advice or medication.
