How Many Calories in a Satsuma

A medium satsuma, weighing around 80 grams, contains approximately 35 to 45 calories. The exact number can vary slightly based on size and ripeness, but satsumas are consistently low in calories. This makes them a great snack for those looking to control their energy intake while still satisfying a sweet craving.

Their naturally small portion size also means you can eat one or two without drastically increasing your calorie total for the day, something that isn’t always the case with larger or more calorie-dense fruits like bananas or grapes.

Nutritional Breakdown

Satsumas aren’t just low in calories they’re also nutrient-dense, especially when it comes to vitamin C. A single fruit provides over 40% of your daily vitamin C needs, supporting your immune system, collagen production, and skin health. They also contain small amounts of fibre, potassium, folate, and antioxidants such as beta-carotene.

Most of the calories in a satsuma come from natural sugars and water-rich carbohydrates, with little to no fat or protein. On average, a satsuma contains about 8–9 grams of carbohydrates, the majority of which are natural fruit sugars like fructose and glucose.

Satsumas and the Glycaemic Index

Satsumas have a low to moderate glycaemic index (GI), typically between 30 and 40. This means they release their sugars into the bloodstream slowly, avoiding dramatic blood sugar spikes. Combined with their fibre content, this makes them a good option for people with diabetes or insulin sensitivity, especially when eaten whole rather than juiced.

Because of their low GI and high water content, satsumas are also filling relative to their calorie count, helping to control appetite and reduce the urge to snack on higher-calorie alternatives.

Health Benefits Beyond Calories

Satsumas are rich in antioxidants and phytonutrients, which help protect your body against inflammation and oxidative stress. The fruit’s vitamin C content supports wound healing, while its potassium levels help regulate blood pressure. They’re also naturally gluten-free, low in fat, and suitable for vegan and plant-based diets.

Their easy-to-peel skin and segment-based structure make them a convenient, mess-free snack, ideal for lunchboxes, gym bags, or office drawers.

How Satsumas Fit Into Your Diet

If you’re tracking calories or eating for fat loss, satsumas are a smart addition. Two medium satsumas come in under 90 calories, yet offer a satisfying volume of food, natural sweetness, and a solid boost of essential vitamins. They’re a particularly effective swap for processed sugary snacks, helping you stay within your calorie limit without feeling deprived.

They also pair well with protein-based snacks like Greek yoghurt, nuts, or cottage cheese, turning them into a more balanced mini-meal that supports energy levels and satiety.

Size Variations Can Shift the Calorie Count

Not all satsumas are exactly the same size. A small satsuma may contain as few as 30 calories, while a large one (over 100g) can creep up to 50–55 calories. While that’s still low compared to other snacks, people eating two or three in a sitting especially during winter when they're in season, might underestimate their total intake.

If someone is following a strict calorie deficit, it helps to track fruit by weight (grams) rather than number of pieces.

Easy to Overlook Added Calories in Fruit Salads or Desserts

Satsumas are often added to fruit salads, yoghurt bowls, or even desserts, where their natural sweetness is used to complement heavier ingredients. But if you're mixing them with syrups, honey, whipped cream, or custard, the calorie load climbs quickly and the satsuma itself becomes a minor contributor. It’s still a good choice, but portion control of everything around it matters.

Juice vs Whole Fruit Makes a Big Difference

Juicing a satsuma strips away the fibre that slows sugar absorption and contributes to satiety. A glass of freshly squeezed satsuma juice from several fruits might contain 100–150 calories, depending on the number used and it won’t keep you full like the whole fruit. For that reason, eating a satsuma whole is far better for weight control and appetite regulation than drinking the juice.

A Great Bridge Snack for Cravings or Blood Sugar Dips

Satsumas are ideal when you need a quick energy lift but don’t want to spike your blood sugar or go off track. Their natural sugars, combined with fibre and hydration, make them effective at curbing sugar cravings. They’re especially useful before workouts, as a mid-morning refresher, or as a gentle way to reintroduce food after fasting or feeling unwell.

Summary

A medium satsuma contains around 35 to 45 calories, making it a low-calorie, high-nutrient snack choice. Rich in vitamin C, antioxidants, and hydration, it’s a powerful option for anyone looking to stay full and energised without racking up calories. Thanks to its low glycaemic index and natural sweetness, it’s ideal for blood sugar control, weight management, and general wellness. Satsumas prove that not all snacks need to be heavy or complicated to make a positive impact on your diet.