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Citrus segments Calories
Rich in vitamin C, juicy and refreshing
In season: Winter · Spring
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (chopped) of Citrus segments (180 g) has 85 calories. That works out to 47 calories per 100 g. It contains 21.2 g of carbs, 1.4 g of protein, 0.2 g of fat and 3.8 g of fiber. Its 95.4 mg of Vitamin C covers 106% of the Daily Value. Its glycemic index is 43 (low), so it raises blood sugar slowly.
Citrus segments Nutrition Facts
Selected: 1 cup (chopped) · 180 g
85
KCAL / 180G
Carbs
21.2g
· 8% DV
Protein
1.4g
· 3% DV
Fat
0.2g
· 0% DV
Fiber
3.8g
· 14% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 92% · Protein 6% · Fat 2%
Citrus segments nutrition facts table · 1 cup (chopped) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 85 kcal | |
| Total fat | 0.2 g | 0% |
| Saturated fat | 0.04 g | 0% |
| Trans fat | 0 g | |
| Sodium | 1.8 mg | 0% |
| Total carbohydrate | 21.2 g | 8% |
| Fiber | 3.8 g | 14% |
| Protein | 1.4 g | 3% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Cup of Chopped Citrus segments?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (chopped) | 180 g | 85 kcal |
| 1 piece (small) | 70 g | 33 kcal |
| ½ cup (chopped) | 90 g | 42 kcal |
| 100 g | 100 g | 47 kcal |
| 1 piece (medium) | 130 g | 61 kcal |
| 1 serving (medium) | 150 g | 71 kcal |
| 1 piece (large) | 180 g | 85 kcal |
| 2 piece (medium) | 260 g | 122 kcal |
Calculated from 47 calories per 100 g.
Frequently Asked Questions About Citrus segments
How do you cut citrus segments without the membranes?
To cut citrus segments without the membranes, slice off the top and bottom, remove the peel and white pith, then cut between each membrane to release the flesh. Work over a bowl to catch the juice, which you can save for dressings or drinks.
How long do citrus segments last in the fridge?
Citrus segments keep for about 3–4 days in a covered container in the refrigerator. Storing them with any juice released during cutting helps keep them moist. Discard them if they develop mold, an off smell, or a slimy texture.
Can you freeze citrus segments?
Yes, you can freeze citrus segments, though they usually turn softer and release more juice after thawing. Freeze them in a single layer first, then transfer them to a sealed freezer bag. Use them frozen in smoothies or drinks, or thaw them for sauces.
Why are my citrus segments bitter?
Citrus segments can taste bitter when pieces of white pith or membrane remain attached. Remove as much of the pith and membrane as practical while cutting. Some fruits, especially grapefruit, can still taste pleasantly bitter even when carefully segmented.
What is the difference between citrus segments and citrus supremes?
Citrus segments and citrus supremes generally refer to the same preparation: pieces of citrus flesh cut free from the membranes. “Supremes” is the culinary term often used for the neatly trimmed pieces, while “segments” is the more familiar everyday name.
Can you eat the membrane on citrus segments?
Yes, the membrane on citrus segments is edible, but it can be tougher and more bitter than the flesh. Leaving it on is perfectly fine for everyday eating; remove it when you want a softer texture for salads, desserts, or garnishes.
How do you keep citrus segments from drying out?
Keep citrus segments in a tightly covered container in the refrigerator, ideally with the juice collected while cutting. The liquid helps prevent the exposed flesh from drying out. Avoid leaving the segments uncovered or at room temperature for extended periods.
Which fruits can be used to make citrus segments?
Citrus segments can be made from oranges, mandarins, grapefruit, pomelos, and other citrus fruits. Smaller mandarins are often easy to separate by hand, while grapefruit and pomelo usually need careful knife work to remove their thicker membranes.
How do you use citrus segments in a salad?
Add citrus segments to salads after removing the peel and tough membranes, so they are easy to eat and distribute evenly. Their juice also makes a bright dressing base; add the segments near serving time to keep leafy greens from wilting.
Can citrus segments be prepared ahead of time?
Yes, citrus segments can be prepared ahead and refrigerated in a covered container with their juice. For the freshest texture, make them within a few days of serving and add them to delicate dishes, such as leafy salads, just before eating.
Citrus segments Vitamins & Minerals
Vitamins
Vitamin C
95.4mg · 106% DV
Folate
54µg · 14% DV
B1
0.16mg · 13% DV
B5
0.45mg · 9% DV
Minerals
Potassium ⭐
326mg · 10% DV
Copper
0.07mg · 8% DV
Calcium
72mg · 7% DV
Magnesium
18mg · 4% DV
Sodium
1.8mg · 0% DV
Citrus segments Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Citrus segments
To burn the 85 calories in 1 cup (chopped) (180 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Citrus segments?
Citrus segments are the peeled sections of fruits such as oranges, mandarins or grapefruit, usually separated from the whole fruit and sometimes trimmed of their membranes. Their flavour ranges from sweet to pleasantly tart, and their juicy texture makes them refreshing on their own or in fruit salads, desserts and savoury dishes.
They’re an easy breakfast or snack in many parts of the world; add them to yoghurt or porridge, toss them into a salad, or serve them alongside richer foods for a bright contrast. Citrus segments provide vitamin C and some fibre, with most of their energy coming from carbohydrates. For a more filling snack, pair them with yoghurt or nuts.
How Nutritious Is Citrus segments?
Nutrient density
Very high
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Citrus segments Processed?
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Citrus segments Contain Allergens?
No known major allergens
Which Diets Is Citrus segments Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Citrus segments Fat Profile
SATURATED
0.04g
MONOUNSATURATED
0.04g
POLYUNSATURATED
0.05g
Omega 6:3 ratio 2:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.