Group · Fruit
Mandarin
The mandarin is a tasty, easy-to-peel citrus fruit, recognisable by its lightly fragrant orange skin and juicy segments. It comes in several close forms such as the clementine, the satsuma mandarin and very sweet hybrid varieties. An emblematic fruit of autumn and winter, it is eaten as a snack, as juice or in a fruit salad. With only 45.5 kcal per 100 g, it makes a light, refreshing bite. Rich in vitamin C, fibre and water, it brings freshness and natural sweetness while staying low in calories. It has an ideal place in a balanced diet, notably for varying your intake of seasonal fruit.
Macronutrient breakdown
Nutrition table per 100 g
| Calories | 46 kcal |
| Kilojoules | 193 kJ |
| Protein | 0,9 g |
| Carbohydrate | 9,2 g |
| Fat | 0,4 g |
| Fibre | 1,7 g |
Micronutrients per 100 g
All measured nutrients, ranked by share of the daily reference intake.
- Vitamin C49,2 mg62 %
- Potassium140 mg7 %
- Vitamin B10,06 mg6 %
- Vitamin B60,08 mg6 %
- Copper0,04 mg4 %
- Vitamin B50,2 mg3 %
- Calcium23 mg3 %
- Phosphorus18 mg3 %
- Vitamin B9dietary folate equivalents27,6 µg
See the other 8 nutrients
- Magnesium9,3 mg2 %
- Vitamin E0,21 mg2 %
- Vitamin A12,3 µg2 %
- Vitamin B30,23 mg1 %
- Total omega-30,03 g1 %
- Zinc0,1 mg1 %
- Manganese0,02 mg1 %
- Iron0,09 mg1 %
Anses Ciqual 2025. Source: Anses, 2025, Ciqual food composition table
Tips
The mandarin is best enjoyed plain, in segments, at any time of day. A portion is one or two mandarins, around 100 to 120 g, which fits perfectly into the daily fruit recommendations. You can also add it to a yoghurt, to a mixed salad with lamb’s lettuce, or squeeze it into fresh juice to make the most of its vitamin C. To limit the loss of nutrients, eat it soon after peeling.
Nutrition facts and benefits: with about 45.5 calories and 9.17 g of carbohydrate per 100 g, the mandarin is a fruit moderate in sugars. It provides fibre (1.7 g), useful for digestion and fullness, as well as vitamin C, antioxidants and a little potassium. Its moderate glycaemic index and richness in water make it an interesting option for slimming, as long as you favour the whole fruit rather than juice, which is more concentrated in sugars.
- Seasonality: harvested from November to February, the ideal time to stock up on citrus fruits.
- Storage: a few days at room temperature, up to two weeks in the fridge.
- Culinary uses: segments for dessert, fragrant zest in baking, segments in a sweet-and-savoury salad.
For active people: the mandarin is an excellent snack before or after exercise. Its natural carbohydrates provide quickly available energy, while its water and potassium contribute to good hydration. You can pair it with a source of protein, for example as part of a high-protein snack, to better support muscle recovery. Practical and easy to digest, it slips easily into a gym bag.
For variety, do not hesitate to alternate with other citrus fruits such as the orange or the clementine, and with tangier fruits such as kiwi. You will find plenty of ideas in the fruit family, along with detailed intakes in the food calorie table.
Weight control: even though the mandarin is low in calories, its sweetness can tempt you into eating several in a row. Keep an eye on quantities, especially as juice, and include it in a varied diet to enjoy all its benefits without overdoing it.