Tangerine: Calories, Nutrition Facts, and Health Benefits (2026)

A medium tangerine (88 g) contains 47 calories, 1.6 g of fiber, and 23.5 mg of vitamin C, providing 26% of the daily value. With a glycemic index of about 47 and a glycemic load of 4, it is a low-impact fruit for blood sugar levels.

This page provides comprehensive nutritional information about tangerines, focusing on their benefits, caloric content, and how they fit into various dietary goals. We will explore the nutritional profile per medium tangerine and per 100 g, along with comparisons to other fruits.

Tangerine Nutrition Facts (Per Serving and Per 100 g)

Below is a detailed nutrition facts table for tangerines, highlighting key nutrients and their amounts.

Values are for 1 medium tangerine (88 g).

Nutrient	Per Serving	Per 100 g	% Daily Value (per serving)
Calories	47	53	2%
Protein	0.7 g	0.8 g	1%
Carbohydrates	11.7 g	13.3 g	4%
Fiber	1.6 g	1.8 g	6%
Sugar	9.3 g	10.6 g	-
Fat	0.3 g	0.3 g	0%
Vitamin C	23.5 mg	26.7 mg	26%
Potassium	146 mg	166 mg	3%
Vitamin A	30 mcg	34 mcg	3%
Folate	14 mcg	16 mcg	4%

About 90% of tangerine calories come from carbohydrates, 5% from protein and 5% from fat.

Tangerine by Health Goal

The following by-goal ratings illustrate how tangerines align with common dietary objectives.

Goal	Rating	Why
Weight loss	Excellent	47 calories per serving with 1.6 g fiber for fullness
Blood sugar / diabetes	Excellent	Glycemic load of about 4 per serving
Immunity	Good	Provides 23.5 mg vitamin C (26% DV)
Digestion	Fair	1.6 g fiber per serving supports regularity
Heart health	Good	Potassium (146 mg) and fiber, very low sodium
Muscle gain	Fair	Low in protein (0.7 g); best as a vitamin-rich choice, not a protein source

Tangerine and Blood Sugar

Glycemic index: 47. Glycemic load: 4 per serving.

Tangerine has a glycemic index of about 47 and a glycemic load of around 4 per serving, so it has a modest effect on blood sugar. Fiber and water slow sugar absorption, and pairing it with protein or fat steadies the response.

How Tangerine Compares to Other Fruits

In the comparison table, tangerines are evaluated alongside other fruits to highlight their nutritional standing.

Fruit (per 100 g)	Calories	Sugar (g)	Fiber (g)	Vitamin C (mg)
Tangerine	53	10.6	1.8	26.7
Orange	47	9.4	2.4	53.2
Clementine	47	9.2	1.7	48.8
Grapefruit	42	6.9	1.6	31.2

Tangerine Myths, Checked

Tangerines and oranges are the same , Misleading. Tangerines are a type of mandarin, smaller and sweeter than common oranges.

Citrus burns fat , False. Citrus is low calorie and filling but does not burn fat.

How to Track Tangerine

Fruit portions are easy to misjudge, and the difference between a tangerine and a larger helping changes the sugar and calories you log. Nutrola identifies food from a photo, barcode or voice entry and returns calories and macros, so you can log tangerine accurately instead of estimating. Nutrola is available from EUR 2.50 per month and shows no ads on any tier.

For related references, see every fruit ranked by glycemic load, most nutrient-dense fruits ranked, and berries ranked by sugar and antioxidants.

Sources

Nutrition values are from the USDA FoodData Central database, shown per serving and per 100 g, rounded. Percent Daily Values use US reference intakes for a 2,000 calorie diet. Glycemic index and load are from published international tables and vary by ripeness and variety. This is educational and not medical advice.

Frequently Asked Questions (FAQ)

How many calories are in a tangerine?

A medium tangerine contains 47 calories. This makes it a low-calorie snack option, suitable for those monitoring their caloric intake.

Is tangerine good for weight loss?

Tangerines can be beneficial for weight loss due to their low calorie content and high fiber, with 1.6 g per medium tangerine, which can help promote feelings of fullness.

Can people with diabetes eat tangerine?

People with diabetes can enjoy tangerines in moderation, as they have a glycemic index of about 47 and a glycemic load of 4, indicating a low impact on blood sugar levels.

How much vitamin C is in tangerine?

A medium tangerine provides 23.5 mg of vitamin C, which accounts for 26% of the daily value. This vitamin is essential for immune function and skin health.

Is tangerine high in sugar?

Tangerines contain 9.3 g of sugar per medium fruit, which is relatively low compared to many other fruits, making them a sweet yet healthy option.

Are tangerines good for you?

Tangerines are good for you as they are low in calories, provide essential vitamins like vitamin C, and contain beneficial nutrients such as potassium, with 146 mg per medium tangerine.

Key Takeaways

• A medium tangerine has 47 calories.
• It contains 1.6 g of fiber, aiding digestion.
• Tangerines provide 23.5 mg of vitamin C, supporting immune health.
• They have a glycemic index of about 47, indicating low blood sugar impact.
• Tangerines are low in sugar, with 9.3 g per medium fruit.
• They offer 146 mg of potassium, important for heart health.