A single medium satsuma, weighing around 80 grams, contains roughly 35–40 calories. These citrus fruits are naturally low in calories, thanks to their high water content and small size. If you eat two satsumas, a typical snack portion you’re still only consuming around 70 to 80 calories, making them an ideal option for calorie-conscious eaters.

The exact number can vary slightly depending on ripeness, variety, and size, but overall, satsumas are one of the lightest and most refreshing fruits you can include in your diet.

Calories by Weight and Portion Size

Per 100 grams, satsumas provide about 45 calories. That includes both the flesh and juice, but not the peel. If you’re tracking your intake closely, you can weigh the peeled segments for the most accurate reading. A smaller satsuma (around 60g) will contain closer to 25–30 calories, while a larger one (100g) might reach 45–50.

Even if you eat three in one sitting, you’re unlikely to break 100–120 calories total, which is still lower than many single snack bars or packaged treats.

Nutritional Value of Satsumas

Despite being low in calories, satsumas are nutritionally dense. They’re a good source of vitamin C, which supports immune function, skin health, and iron absorption. They also contain small amounts of potassium, fibre, folate, and antioxidants like flavonoids and beta-carotene.

One satsuma can provide over 30% of your recommended daily intake of vitamin C, making it a smart way to get immune support without resorting to supplements or fortified products.

Are Satsumas Good for Weight Loss?

Satsumas are excellent for weight loss. They’re low in calories, high in water, and contain just enough natural sugars to satisfy a sweet craving without pushing you off track. They’re also easy to carry, require no preparation, and naturally control portion size, all of which help prevent overeating.

Because they contain fibre and fluid, satsumas can help with satiety, especially when compared to calorie-dense sweets and snacks that spike insulin without filling you up.

Satsumas vs Other Citrus Fruits

Compared to other fruits in the citrus family:

  • Satsumas: ~35–45 calories per fruit
  • Clementines: similar in calories, slightly smaller
  • Oranges: ~60–80 calories each (larger size)
  • Grapefruit (half): ~50–60 calories
  • Tangerines: close to satsumas but with slightly more sugar and calories per gram

Satsumas are ideal for those looking for controlled calories with a sweet taste, especially if you’re watching your intake or following a structured plan like calorie cycling or intermittent fasting.

Natural Sugar and Glycaemic Load

Satsumas contain natural fruit sugars, mostly fructose and glucose but the amount is quite low per fruit. A medium satsuma provides about 8–9 grams of sugar, which is significantly less than bananas, grapes, or fruit juice. More importantly, because satsumas also contain fibre and water, they have a low glycaemic load meaning they don’t cause a sharp spike in blood sugar when eaten on their own.

This makes them a safe and smart choice for people with type 2 diabetes, insulin resistance, or anyone trying to maintain stable energy levels throughout the day.

Satsumas in Packaged Portions vs Fresh

While fresh satsumas are naturally low in calories, be cautious with packaged satsuma segments in syrup or juice, these can contain added sugars and push the calorie count well beyond 70–80 per serving. Always check the label if you’re buying pre-packed fruit pots, especially those sold in convenience stores or supermarket snack fridges.

If you want the purest low-calorie version, always go for whole, fresh satsumas, peel and eat.

Satsumas vs Dried Fruit

Dried fruit like raisins, dates, or dried mango is calorie-dense because the water has been removed, leaving concentrated sugars. By contrast, satsumas are naturally high in water, which means they’re low in energy density. You can eat two satsumas for the same calories as one small handful of raisins but feel far more satisfied.

For anyone trying to manage portion size or control cravings, satsumas offer more volume, more chew time, and fewer calories per bite.

Satsumas as a Pre-Workout or Post-Workout Snack

Because of their mix of natural sugars, potassium, and vitamin C, satsumas are a great light pre-workout snack. They digest quickly, provide a gentle energy boost, and won’t sit heavily in the stomach. You can also use them post-workout with a protein source to help replenish glycogen without overeating.

Pairing one with Greek yoghurt, a boiled egg, or a protein bar creates a balanced, muscle-friendly mini-meal under 200 calories.

How to Make Them Even More Filling

If you find one satsuma doesn’t satisfy your hunger, combine it with a source of healthy fat or protein such as a few almonds, cottage cheese, or a boiled egg. This slows digestion and improves satiety without adding too many calories. It’s a great way to use satsumas as a sweet but balanced part of a meal or snack.

Summary

A satsuma contains around 35 to 45 calories, depending on size. They’re low-calorie, high in vitamin C, and a convenient, portion-controlled snack that fits effortlessly into any healthy eating plan. With natural sweetness, fibre, and hydration, satsumas make a great alternative to processed snacks and can help you stay satisfied while maintaining a calorie deficit or simply making more nutritious choices.

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