A clementine is a small citrus fruit also known as a mandarin orange. Clementine nutrition is high in vitamin C with 36.1 milligrams in just one clementine, according to the USDA.
Among other things, a clementine contains 34.8 calories, 8.9 grams of carbohydrates, 1.26 grams of fiber, 6.79 grams of sugar, 22.2 grams of calcium, 7.4 grams of magnesium, 15.5 grams of phosphorus, 131 grams of potassium, 36.1 milligrams of vitamin C and 17.8 micrograms of folate.
The Missouri Botanical Garden defines the clementine as the smallest of mandarin oranges, and it is sweet and seedless. Clementines are about 2 3/8 inches in diameter. These delicious citrus fruits are packed with nutrients and provide plenty of benefits for the body. They're great to snack on and happen to be a favorite among children.
Macronutrients in Clementines
Protein: Clementines are not rich in protein, according to the USDA. One clementine yields 0.629 grams of protein. If you want more protein in your diet, you should focus on foods like beef, chicken, eggs, fish and nuts. Harvard Health Publishing points out that the daily amount of protein that you need is 0.8 grams per kilogram of body weight.
Carbohydrates**:** Clementines also provide your body with about 8.9 grams of carbohydrates, according to the USDA. The Mayo Clinic recommends you get between 225 and 325 grams of carbohydrates per day for a 2,000-calorie-a-day diet.
Fat**:** Clementines supply almost no fat. One clementine contains 0.111 grams of total fat. The Mayo Clinic recommends that you get 20 to 35 percent of your daily calories from fat, which is 44 to 78 grams of fat, based on 2,000 calories per day.
Vitamins in Clementines
According to the USDA, there are about 36 milligrams of vitamin C in a clementine. A daily dose of 25 milligrams of vitamin C is recommended by the National Institutes of Health for children ages 4 to 8. That means a single clementine's vitamin C load provides enough for a child for a whole day and more.
For children ages 9 through 18, the recommended daily intake is between 45 and 75 milligrams of vitamin C. This means they need two clementines daily to reach their recommended intake of the crucial clementine vitamin C. For adults over the age of 18, at least three clementines are needed to reach their recommended daily intake of vitamin C.
Vitamin C is the principal vitamin in clementines, but there are small amounts of other vitamins, according to the USDA. One clementine provides 0.064 milligrams of thiamine (vitamin B1), 0.022 milligrams of riboflavin (vitamin B2), 0.471 milligrams of niacin (vitamin B3), 0.055 milligrams of vitamin B6, 17.8 micrograms of folate, and 0.148 milligrams of vitamin E.
Minerals in Clementines
Calcium: You will also get calcium from clementines' nutrition content. One clementine contains about 22.2 milligrams of calcium, according to the USDA. The National Institutes of Health notes that adults ages 19 to 50 need 1,000 milligrams of calcium per day.
You will only be getting a small amount of calcium from a clementine when compared to your recommended daily intake. While it is a small amount, calcium is still a crucial mineral, and eating clementines can help you to reach your recommended daily dose.
Potassium: A single clementine also offers you 131 milligrams of potassium, according to USDA. Potassium is important for heart and kidney function, according to the National Institutes of Health. It also aids muscles in contracting, as does calcium. In addition, potassium helps to lower elevated blood pressure.
You need to eat a balanced diet that includes vegetables and other fresh fruits, in addition to clementines, to maintain a healthy level of potassium in your system.
Magnesium and Phosphorous: According to the USDA, one clementine will provide you with 7.4 milligrams of magnesium and 15.5 milligrams of phosphorous.
Read more: How Many Calories Are in a Clementine?
- USDA: "Clementines, Raw"
- Missouri Botanical Garden: "Citrus reticulata 'Clementine'"
- National Institutes of Health: "Vitamin C"
- National Institutes of Health: "Potassium"
- National Institutes of Health: "Calcium"
- Mayo Clinic: "Carbohydrates: How Carbs Fit Into a Healthy Diet"
- Harvard Health Publishing: "How Much Protein Do You Need Every Day?"
- Mayo Clinic: "What's an Easy Way to See How Much Fat I Eat Each Day?"