Clementines are a small, sweet citrus fruit often mistaken for tangerines or mandarins. Easy to peel and naturally seedless, they’ve become a favourite for quick snacks and lunchboxes. Despite their sugary taste, clementines are low in calories, making them an excellent choice for those keeping an eye on their daily intake. Understanding the calorie content of a clementine is straightforward but can vary slightly based on size.

Calories in a Clementine by Size and Serving

A single medium clementine weighing around 75 to 80 grams contains approximately 35 calories. This makes it one of the lowest-calorie fruits available. Smaller clementines, closer to 60 grams, have around 25 to 30 calories, while larger ones may reach up to 40.

Eating two clementines as a snack will usually provide between 60 and 80 calories in total. Because of their natural portion control and high water content, clementines can be enjoyed without significantly impacting your daily calorie budget.

Nutritional Breakdown of a Clementine

Clementines are not just low in caloriesmthey also deliver a range of nutrients. They are especially rich in vitamin C, with one medium clementine offering about 40 percent of the recommended daily intake. They also contain small amounts of fibre, potassium, folate, and antioxidants like beta-carotene.

The fruit’s carbohydrate content sits at around 8 to 9 grams per clementine, mostly in the form of natural fruit sugars and fibre. Fat and protein content are minimal, which is typical for most fruits. Although small, clementines pack a nutritional punch for their size.

Benefits of Eating a Clementine

Clementines offer multiple health benefits, particularly because of their high vitamin C content. This vitamin supports immune function, helps with iron absorption, and contributes to skin health by promoting collagen production. Their water and fibre content also support hydration and digestion, making them a gentle and effective food for digestive health.

Because they’re sweet, portable, and low in calories, clementines can help satisfy sugar cravings in a much healthier way than processed snacks. Their bright, zesty flavour also pairs well with other whole foods, making them a great addition to salads, smoothies, or breakfast bowls.

Downsides of Eating a Clementine

While clementines are overwhelmingly healthy, there are a few mild downsides to consider. Their sugar content, though natural, may add up if consumed in large quantities—particularly for people with blood sugar concerns. That said, their fibre content helps slow the release of sugars into the bloodstream.

For those with citrus allergies or sensitivities, clementines can trigger symptoms such as mouth irritation or digestive discomfort. Some individuals may also need to be cautious of the fruit’s acidity, which can aggravate acid reflux or sensitive stomachs when eaten in excess.

How Clementines Fit Into Your Diet

Clementines are one of the easiest fruits to incorporate into a healthy diet. Their low calorie count and naturally sweet taste make them ideal as a snack, dessert, or side to a meal. Because they require no preparation beyond peeling, they’re perfect for eating on the go or packing in a lunch.

For those tracking calories, a clementine is a guilt-free option that satisfies hunger and adds nutrients without taking up much of your daily intake. They can also be a smart way to replace higher-calorie desserts or sweet snacks without feeling deprived.

Glycaemic Index of a Clementine

Clementines have a low to moderate glycaemic index, estimated around 30 to 40. This means they cause a slow and modest rise in blood sugar when eaten on their own. Their glycaemic load is also low, thanks to the small portion size and natural balance of sugars and fibre. This makes them suitable even for those watching blood sugar levels or managing conditions like type 2 diabetes, especially when paired with a source of protein or fat for improved blood sugar control.

How Clementines Are Grown and What They Contain

Clementines are a hybrid citrus fruit, typically grown in warm climates. They’re part of the mandarin orange family and are cultivated for their sweetness, thin peel, and seedless flesh. They grow on small trees and are harvested in the cooler months, often from November through March in the northern hemisphere.

Each clementine is made up of natural fruit sugars, water, and a blend of vitamins and plant compounds. There are no added ingredients or processing involved in the fresh fruit. Some packaged or canned clementines, however, may contain added sugar or preservatives, so it’s best to check labels when buying non-fresh options.

Healthy Alternatives to Clementines

Clementines are already a healthy choice, but if you’re looking for variety, other citrus fruits like oranges, mandarins, and tangerines offer similar nutritional profiles. Berries such as strawberries or blueberries are also low in calories and high in antioxidants. Apples and pears provide more fibre and are also well-suited for snacks, though slightly higher in calories per portion. For more protein, pairing clementines with nuts or plain yoghurt can round out the snack and improve satiety.

Summary

A single clementine contains roughly 35 calories, making it a naturally sweet, low-calorie snack that fits easily into almost any diet. It delivers a strong dose of vitamin C and other essential nutrients with little to no fat or protein. With a low glycaemic impact and virtually no preparation needed, it’s one of the most convenient and nutritious fruits available. Whether eaten alone or as part of a balanced meal, clementines offer a refreshing and guilt-free option that supports overall health and well-being.

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