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High in vitamin C, low calorie, source of fiber
In season: Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 piece (large) of Large tangerine (180 g) has 95 calories. That works out to 53 calories per 100 g. It contains 23.9 g of carbs, 1.4 g of protein, 0.5 g of fat and 3.2 g of fiber. Its 48.1 mg of Vitamin C covers 53% of the Daily Value. Its glycemic index is 47 (low), so it raises blood sugar slowly.
Selected: 1 piece (large) · 180 g
95
KCAL / 180G
Carbs
23.9g
· 9% DV
Protein
1.4g
· 3% DV
Fat
0.5g
· 1% DV
Fiber
3.2g
· 11% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 90% · Protein 5% · Fat 5%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 95 kcal | |
| Total fat | 0.5 g | 1% |
| Saturated fat | 0.05 g | 0% |
| Trans fat | 0 g | |
| Sodium | 3.6 mg | 0% |
| Total carbohydrate | 23.9 g | 9% |
| Fiber | 3.2 g | 11% |
| 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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| Serving | Amount | Calories |
|---|---|---|
| 1 piece (large) | 180 g | 95 kcal |
| 1 piece (small) | 80 g | 42 kcal |
| 100 g | 100 g | 53 kcal |
| 1 serving (small) | 100 g | 53 kcal |
| 1 piece (medium) | 120 g | 64 kcal |
| 1 serving (large) | 150 g | 80 kcal |
| 1 cup (chopped) | 195 g | 103 kcal |
| 2 piece (medium) | 240 g | 127 kcal |
Calculated from 53 calories per 100 g.
A large tangerine provides vitamin C and fiber, and makes a convenient whole-fruit snack. Eating the segments rather than only drinking the juice also gives you the fruit’s fiber; it is not a treatment for illness.
A ripe large tangerine usually feels heavy for its size, smells fragrant, and gives slightly when pressed. Its peel does not have to be uniformly orange: green patches can remain even when the fruit is ripe.
Keep a large tangerine in a cool, dry, airy place if you plan to eat it soon. For longer storage, refrigerate it in the produce drawer and remove any fruit that becomes moldy or damaged.
Yes. Peel a large tangerine, separate the segments, remove any seeds, and freeze them in a sealed container. Thawed segments may be softer than fresh ones, so they work especially well in smoothies or cooked dishes.
Yes, the peel of a large tangerine is edible. Wash the fruit well under running water first, then use the zest in cooking or baking; the peel can taste bitter, so start with a small amount.
Some large tangerines have seeds and others are seedless, depending on the variety and growing conditions. Accidentally swallowing a seed is generally harmless, though you may prefer to remove the seeds because they can taste bitter.
Yes, rinse a large tangerine under running water before peeling it. Touching the peel and then the flesh can transfer surface dirt or germs to the edible segments, even when you do not plan to eat the peel.
Yes. Tangerine is a broad name for a type of mandarin citrus, while clementines are a particular mandarin variety. Large tangerines may have different seed content, peelability, and flavor from clementines.
Dogs can have a small amount of peeled large tangerine flesh as an occasional treat, but remove the peel and seeds. The fruit’s acidity and natural sugars can upset some dogs’ stomachs, so stop if yours reacts poorly.
Yes, a large tangerine can be a light, portable snack before exercise, especially when you want fruit rather than a heavy meal. Its segments are easy to eat, but allow time if citrus tends to bother your stomach.
Vitamins
Vitamin C
48.06mg · 53% DV
B1
0.1mg · 8% DV
B6
0.14mg · 8% DV
B5
0.39mg · 8% DV
Minerals
Potassium ⭐
299mg · 9% DV
Copper
0.08mg · 9% DV
Calcium
67mg · 7% DV
Magnesium
22mg · 5% DV
Sodium
3.6mg · 0% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 95 calories in 1 piece (large) (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.
A large tangerine is a citrus fruit with a loose, easy-to-peel skin and juicy segments. Tangerines originated in Asia and are now grown in many warm regions; the fruit’s size, sweetness and number of seeds vary by variety. Its bright fragrance and sweet-tart flavour make it an easy choice when you want something fresh and portable.
It is usually peeled and eaten by hand as a snack, added to fruit salads, or served alongside breakfast. In Turkey, where mandarins are especially popular in the cooler months, they are often enjoyed between meals or with tea. A large tangerine provides vitamin C and fibre while remaining relatively low in calories. Pair it with yogurt or nuts for a more filling snack, or use the segments to brighten a leafy salad.
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.
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.
NOVA 1
Unprocessed
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.
No known major allergens
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
SATURATED
0.05g
MONOUNSATURATED
0.09g
POLYUNSATURATED
0.13g
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.