The tangerine, a citrus fruit, originally came to Europe from North Africa, exported from Tangiers. They are orange in color and characterized by a loose and easily peeled skin. Several commonly known varieties of tangerines include clementines, which are small and seedless, tangelos, a hybrid of a tangerine and a pomelo, and the royal mandarin or temple, an orange/tangerine cross. The name mandarin is often interchangable with tangerine.
Selecting Tangerines
A tangerine should have a glossy, deep orange skin and be heavy for its size to ensure juiciness. The fruit should be firm to semi-soft. Avoid those with soft or brown spots, although a little green by the stem is not a problem. Tangerines can be stored in the refrigerator for up to two weeks. Depending on the variety of the tangerine, seasonal availability is from November through February.
Macronutrient Information
Like all citrus fruits, the tangerine is a great nutritional bargain. A fresh tangerine contains 50 calories, no fat, no cholesterol and no sodium. There are 13 g of carbohydrate in a tangerine and 2 g of fiber. A tangerine also contains 1 g of protein.
Vitamins and Minerals
Tangerines provide several vitamins and minerals, including 45 percent of the daily value for vitamin C. They are a good source of vitamin A and contain small amounts of folate, thiamine and B6. Tangerines contain many minerals in small amounts including calcium, magnesium, potassium, copper, manganese, and phosphorus.
Canned Mandarin Oranges
Canned tangerines known as mandarin oranges have a similar nutritional profile but often have added sugars because they are packaged in syrup. Expect about 20 percent more calories and twice the sugar than the raw variety when choosing mandarin oranges packed in syrup.
Daily Recommendations
The Dietary Guidelines for Americans recommends 5 to 13 cups of fruits and vegetables daily depending on calorie intake. A tangerine is about a 1/2 cup serving. According to the guidelines, increasing fruits, vegetables, whole grains, and fat-free or low-fat dairy in the diet will have important health benefits for most Americans.
Member Comments