Clementines may be modest in size, but their nutritional value and health advantages are anything but. Clementines, a member of the mandarin family, are commonly referred to as “little oranges” (and sold with names like “Cuties” and “Sweeties”).
Clementines are high in vitamin C, fibre, and other minerals. They are naturally seedless and simple to peel, making them a convenient and healthful snack for both children and adults.
Nutritional Information for Clementine
One raw clementine (74g) has 35 calories, 0.6g protein, 8.9g carbs, and 0.1g fat. Clementines have high levels of vitamin C, fibre, and potassium. The USDA provides the nutrition information shown below.
35 calories
0.1g fat
Sodium content: 0.7mg
8.9g Carbohydrates
1.3g fibre
6.8g sugars
0.6g protein
36.1mg vitamin C
131mg potassium
Carbs
Clementines have a comparable nutritional profile to other members of the mandarin and orange families. A clementine provides around 9 grams of carbs. The same amount also contains around 6.8 grams of naturally occurring sugar.
Fat
Clementines, like most fruits (with the exception of some unusual fruits like coconuts and avocados), are low in fat and cholesterol-free.
Protein
Clementines, like other citrus fruits, have a low protein content. A clementine has less than one gram of protein.
Minerals and vitamins
Clementines are high in nutrients. They are rich in vitamin C, as are other citrus fruits. Two clementines provide nearly 100% of the daily recommended consumption of 75 milligrams for women. (Men require 90 milligrams daily.)
Clementines are also high in potassium, at 131 milligrams per serving (to compare, a small banana has about 360 milligrams). Potassium aids in muscle repair by flushing sodium from the body.
Clementines are also high in folate. One clementine has 36 micrograms, or about 10% of the daily recommended intake for adults.
Health Advantages
Clementines may give protection against some health issues due to their nutrients and antioxidants.
May Benefit Heart Health
Although not convincing, some studies have found a link between increased citrus consumption and a decreased prevalence of cardiovascular disease. Why? There might be a correlation between a lack of vitamin C and an increased risk of heart disease. Vitamin C may also improve lipid profiles, blood pressure, and endothelial function.
Aids the Immune System
Vitamin C helps to maintain our immune system. According to research, vitamin C may help prevent infections, such as the common cold, as well as shorten the length of illness and reduce symptoms. According to some research, vitamin C may also have an effect on pneumonia.
Cancer Risk May Be Reduced
Several studies have been reported that relate citrus fruit consumption to a lower risk of cancer. It is thought that bioactive chemicals and phytonutrients (together with fibre and vitamin C content) play an impact.
According to one study, eating citrus fruit reduced the risk of breast cancer by 10%. Citrus fruit eating has also been linked to a lower risk of pancreatic, esophageal, and stomach cancer, according to other studies.
Improves Bone Health
Bones grow increasingly brittle as we age because there is less creation of new bone and continued resorption of old bones. Diet can have a role in reducing bone loss. According to research, beta-cryptoxanthin increases bone formation while also lowering bone resorption, resulting in increased bone mass.
