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Clementines could also be small in size but there’s nothing inferior about their nutritional offerings or many health benefits. A neighborhood of the mandarin family, clementines are often thought of as “tiny oranges.”
Since they’re naturally seedless, they create a sweet yet healthy treat for teenagers (and adults, too).
Like most citrus fruits, clementines are in season during the winter months, November to February. Though you’ll often find them year-round. Enjoy clementines as a snack on their own or as a part of a tasty recipe.
How Many Calories In A Clementine
The following nutrition information is provided by the USDA for one clementine (74g)
Carbs in Clementines
The nutritional profile of clementines is analogous thereto of other members of the mandarin and orange families. A serving of 1 clementine provides about 9 grams of carbohydrates.
An equivalent serving also provides about 6.8 grams of sugar, but since clementines are naturally sweet, there are not any added sugars
Fats in Clementines
Like most fruit (with the exception of some fruits like coconuts and avocados), clementines are very low in fat. A serving of 1 clementine provides .01 grams of total fat. Since they’re plant-based, they’re also cholesterol-free.
For more on calories in fruits read Here
Protein in Clementines
Clementines, like most other citrus fruits, are low in protein. One clementine provides but 1 gram of protein. Fruit isn’t typically known for its protein offerings. Instead, look to other sources like chicken, beef, fish, nuts, eggs, and dairy if you’re trying to eat more protein
Micronutrients in Clementines
Clementines are full of nutrients. Like most citrus, they’re high in vitamin C . In fact, clementines are a superb source of vitamin C , providing 60 percent of the daily recommended intake. Two clementines meet almost one hundred pc of the daily recommended intake of 75 milligrams for ladies . (Men need 90 milligrams per day.)
Clementines also are rich in potassium, providing 131 milligrams per serving of 1 fruit—to compare, alittle banana has about 360 milligrams. Potassium helps flush sodium from your body and aids in muscle recovery.
Clementines also are a source of vitamin Bc . There are 36 micrograms in one clementine, or about 10 percent of the daily recommended value, for both women and men. additionally , although not a micronutrient, water makes up 86 percent of a clementine. So, this fruit may be a hydrating snack also .
Beta-cryptoxanthin may be a carotenoid often found in fruits and vegetables that are red, orange (like clementines), or yellow in color. This carotenoid found in clementines may be a pro-vitamin A carotenoid, which suggests it can become vitamin A once consumed and inside our bodies. Betcryptoxanthinin also acts as an antioxidant
In addition to the nutrients clementines offer, there are a number of health effects they need also
Although not conclusive, variety of studies have shown an association between greater citrus intake and lower prevalence of disorder . Why? Current research finds a link between vitamin C deficiency, a nutrient which clementines are a superb source of, and a greater risk of heart condition . vitamin C can also have a positive impact on lipid profile levels, vital signs, also as endothelial function.
Vitamin C plays a task in supporting our system . Research shows vitamin C may help to stop sickness from the cold altogether also as decrease the duration of sickness and alleviate symptoms. Some research also suggests vitamin C also has an impact on pneumonia
There are variety of published studies linking citrus intake with a reduced risk of cancer. It’s believed the bioactive compounds and phytonutrients (in addition to their fiber and vitamin C content), play a task
One study found that eating citrus reduced the danger of carcinoma by 10 percent. Other studies have shown citrus consumption protects against pancreatic, esophageal, and stomach cancer
The mechanism isn’t fully understood—one hypothesis is that citrus, like clementines, deactivates carcinogens (cancer-causing agents)
As we age, bones become more brittle because there’s less formation of latest bone also as continuing resorption of existing bones. Diet can play a task in helping to scale back bone loss. In vitro studies have shown that beta-cryptoxanthin stimulates bone growth while also reducing bone resorption, thereby increasing bone mass. This research is supported by human clinical studies also as epidemiological studies, which relate to disease-control
Maintaining healthy skin goes beyond anti-aging and aesthetics. Our skin acts as a barrier, protecting our vital organs and systems from the surface environment. Did you recognize our skin naturally contains high concentrations of vitamin C ? The vitamin C acts as an antioxidant, protecting our skin from UV damage also as stimulating collagen growth
Research also shows vitamin C is vital for maintaining a healthy collagen/elastin balance, which becomes harder to take care of as we age
Vitamin C is additionally frequently wont to help heal wounds in clinical settings. The vitamin plays a task in every stage of wound healing from reducing inflammation to collagen formation, and even reducing scars from forming
Vitamin C and hesperidin are nutrients and plant compounds, respectively, found in clementines, which will play a task in cognitive health. Hesperidin is in a position to cross the barrier , which our body uses to guard the brain from harmful agents. Through this mechanism, hesperidin may help keep the brain tissue healthy
Similar to how vitamin C is of course found in high concentrations in our skin, it’s also found concentrated in our brains and cerebrospinal fluid . the precise role vitamin C plays with cognition remains unknown, but it’s understood that the nutrient may help protect our brains as they age, specifically in older adults with insufficient vitamin C status
Increases Iron Absorption
Iron deficiency anemia is one among the foremost common nutritional deficiencies amongst Americans, especially women ages 19 to 50 and adolescent girls. In our diet, there are two sorts of iron: heme (from animal sources) and non-heme (from plant sources). Non-heme iron isn’t absorbed also as heme iron, but vitamin C is one nutrient that will help.
Eating foods rich in vitamin C while eating non-heme iron foods, like a spinach salad with bell peppers, increases the non-heme iron absorption by 3 to six fold.
Common questions on Clementines
Which are healthier: oranges or clementines
It seems that nutritionally, oranges and clementines are very similar. Ounce-for-ounce, oranges, and clementines are similar in calories, carbohydrates, protein, and fat. They only vary slightly when it involves some nutrients like fiber, vitamin C, folate, calcium, and potassium, although the differences aren’t remarkable.
What’s the difference between citrus fruits like mandarins, clementines, and tangerines?
While these names are often used interchangeably, they’re not an equivalent . Mandarins are a kind of orange, but they’re during a category of their own. Clementines and tangerines fall into this category also . Mandarins, generally , have thin, easy-to-peel skin and are smaller in size compared to oranges. Clementines also are seedless.
Are there any uses for the rind of an orange, rather than just throwing it away?
Food waste may be a growing concern, but leftover clementine peels don’t need to be a part of the matter . you’ll make candied peels (and then dip in chocolate). Peels are often infused into an alcohol so it takes on the citrus flavor
You can also use them to assist deodorize your disposal — just throw them in then let the disposal run with a gentle stream of water until they’ve been weakened
Recipes and Preparation Tip
One of the only ways to enjoy clementines is as a fresh snack on their own. Since they don’t got to be refrigerated, they’re the right snack for on-the-go and their easy-to-peel outer skin makes them great for teenagers . Here are other ideas on the way to enjoy clementines:
Throw pieces of clementine on top of a spinach salad. You’ll not only add sweetness, but you’ll increase the iron absorption from the spinach.
For a healthier dessert alternative, melt bittersweet chocolate chips then dip the tiny clementine segments into the liquid chocolate. Refrigerate and luxuriate in .
Pack clementines for a post-activity snack for your kids. They’re high in potassium and water, which are great after any physical activity. Plus, the outer peel is kid-friendly.
Pair clementines with cashews or almonds for your afternoon snack. The fat-fiber-carb- protein combo will keep you satisfied.
While clementines are great as a snack, they’re also a stellar ingredient in recipes, adding tart sweetness to any dish. Citrus pairs well with fish and other meats, with its balance of acidity and sweet flavor. you’ll also change up your typical go-to salad with this salad With Citrus Mint Dressing which pairs clementines, papaya, strawberries, grapes and more
Allergies and Interactions
Although not one among the more common food allergies, citrus allergy does exist. There are different components specifically within citrus that a private could also be allergic to. Another cause is pollinosis, which occurs due to cross-reactivity. If you’re allergic to citrus, you ought to discuss your restrictions together with your doctor.
Grapefruit, a member of the citrus family, is one among the foremost common foods to possess interactions with drugs. In fact, quite 85 drugs interact with the fruit, and therefore the impact can have serious implications. Some fruit juices, including clementine juice, can also interact with medications and this could be discussed directly together with your doctor.