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The Tangerine – Nutrition, Benefits, and 5 Practical Ways for Weight Loss

close up of fruits in bowl


Tangerine, a member of the citrus family, is closely related to the mandarin orange. Named after the city of Tangier in Morocco, tangerines are beloved for their bright color, sweet-tart flavor, and easy-to-peel skin. These fruits are a popular snack worldwide and are also used to add a sweet tang to various dishes.

Nutritional Profile

Per 100 grams, fresh tangerine provides:

  • Calories: 53
  • Protein: 0.8 grams
  • Fat: 0.3 grams
  • Carbohydrates: 13.3 grams
  • Fiber: 1.8 grams
  • Vitamin C: 44% of the DV
  • Vitamin A: 14% of the DV
  • Potassium: 5% of the DV

Health Benefits

Tangerines offer several health benefits:

  • Antioxidant Rich: Like other citrus fruits, tangerines are packed with antioxidants, particularly vitamin C, which can help protect your cells from damage.
  • Supports a Healthy Immune System: The high vitamin C content in tangerines helps support your immune system, keeping your body strong against infections.
  • Promotes Skin Health: Tangerines contain vitamin A, which supports skin health and may slow the signs of aging.

Potential Warnings

Although tangerines are generally safe for most people, there are some potential considerations:

  • Allergies: Some people might be allergic to tangerines or other citrus fruits, leading to symptoms like itching, redness, and swelling.
  • Acidic Content: Those with gastroesophageal reflux disease (GERD) or other digestive issues might find that the acidity of tangerines worsens their symptoms.

Weight Loss Benefits

Tangerines can aid in weight management due to the following characteristics:

  • Low in Calories: Tangerines are low in calories, making them a perfect snack for those trying to lose or manage weight.
  • High in Fiber: The dietary fiber in tangerines can help you feel fuller for longer, reducing the likelihood of overeating.

Five Practical Ways to Incorporate Tangerines into Your Diet for Weight Loss

  1. Tangerine Salad: Mix tangerine segments with spinach, quinoa, and avocado for a nutrient-packed salad. The combination of fiber and healthy fats can help keep you feeling satisfied.
  2. Tangerine Infused Water: Add slices of tangerine to your water for a refreshing twist. This can encourage more water consumption and provide a small nutrient boost.
  3. Tangerine Parfait: Layer Greek yogurt, tangerine segments, and a sprinkle of granola for a delicious and healthy dessert or breakfast. The protein from the yogurt can help control your appetite.
  4. Tangerine Zest: Add tangerine zest to your dishes to enhance the flavor without adding any extra calories. You can zest tangerines into salad dressings, sauces, or baked goods.
  5. Grilled Tangerine: Cut tangerines in half, sprinkle a little cinnamon and grill them for a sweet, low-calorie dessert. The heat enhances the natural sweetness of the tangerines, making it a healthy treat.


Tangerines are a tasty, nutrient-rich fruit that offers various health benefits and can be a delicious addition to a weight-loss diet. Whether they’re enjoyed as a snack, in a salad, or as a flavor-enhancer in your dishes, tangerines bring a burst of sunshine and nutrition to your plate.

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