A medium-sized tangerine, weighing around 90 to 100 grams, contains approximately 45 to 50 calories. The calorie count is mostly determined by its natural sugar and water content, which makes it a light, refreshing snack. Slight variations in size and ripeness can cause minor changes in calorie content, but overall, tangerines remain one of the lowest-calorie fruits per portion.

Because they’re small and easy to eat, tangerines are commonly eaten two at a time — but even then, you’re still looking at under 100 calories total, which is far lower than most processed snack options.

Nutritional Breakdown

Tangerines are packed with vitamin C, offering over 30–40% of your recommended daily intake per fruit. They also contain modest amounts of vitamin A, potassium, and fibre. While low in fat and protein, they provide around 10–12 grams of carbohydrates, mainly in the form of natural fruit sugars.

They’re also a source of hydration, as tangerines are about 85–90% water, which adds to their filling effect despite their low calorie count. A typical tangerine contains about 1.5 grams of dietary fibre, mainly from the membranes surrounding the segments.

How Tangerines Compare to Other Citrus Fruits

Tangerines are often compared to satsumas, clementines, and mandarins, all of which are small citrus fruits in the same family. Calorie-wise, they’re very similar typically within a 35 to 55 calorie range depending on size. Tangerines tend to be slightly larger and more aromatic than satsumas, which accounts for the slightly higher calorie count.

Compared to larger citrus fruits like oranges, tangerines offer fewer calories per fruit but a higher calorie density per gram, simply because they tend to be sweeter and more compact.

Glycaemic Index and Blood Sugar Response

Tangerines have a low to moderate glycaemic index (GI), usually between 30 and 45, meaning they don’t cause rapid spikes in blood sugar. The presence of fibre and water slows the absorption of sugars, making them suitable for people managing blood sugar levels, insulin resistance, or following a low-GI diet.

They’re particularly effective as a post-workout snack or mid-afternoon pick-me-up, providing quick energy without a crash.

Are Tangerines Good for Weight Loss?

Absolutely. Tangerines are naturally portion-controlled, low in calories, and high in nutrients, which makes them ideal for fat loss or maintenance. Their sweet flavour helps curb sugar cravings without triggering overeating, and their high water content and fibre help support satiety and digestion.

They also pair well with protein-based snacks like yoghurt, nuts, or cottage cheese to create a more balanced snack that keeps you fuller for longer.

Calories Vary More Than Labels Suggest

Tangerines, like all fruit, come in natural variations so even when labels suggest a round number (like 45 or 50 calories), the actual calorie count depends on the fruit's size, sugar content, and ripeness. A small tangerine (under 80g) may have as little as 35 calories, while a large, juicy one (over 120g) could reach 60–65 calories. If someone eats two or three large ones thinking they’re just 100 calories total, they may unknowingly go well beyond that.

Easy to Overeat Because They're "Healthy"

Tangerines are often seen as “free food” in the context of weight loss or clean eating but calories still count, even from fruit. Their natural sweetness and refreshing texture make them very moreish, and it's common to eat two, three, or more in one sitting. While this is far from the worst thing you could overeat, it can disrupt calorie tracking for those aiming for fat loss. They’re best enjoyed with awareness, like any other food.

The Peel Slows You Down – And That’s a Good Thing

One overlooked benefit of tangerines is their built-in portion control. Unlike grapes or dried fruit, you have to stop and peel a tangerine, which slows down how quickly you eat. This break in momentum gives your body a chance to register satiety signals, which can naturally help with calorie control. It’s a small behavioural edge, but useful in real-world snacking.

Juicing a Tangerine Multiplies the Calories

When you juice tangerines, especially several at once the calorie count climbs fast. A single glass of freshly squeezed tangerine juice can require 3 to 4 fruits, pushing the calorie count over 150 calories, with almost no fibre left to slow sugar absorption. For anyone managing calories, whole tangerines are far better than juice in terms of blood sugar control, satiety, and nutritional balance.

Ideal for Low-Calorie, High-Nutrient Snacking

Tangerines pack a lot into a small calorie footprint: vitamin C, antioxidants, water, and natural sugar, all in a convenient, self-contained fruit. They’re particularly useful for cutting back on processed desserts or sugar-laden snacks, offering a sweet alternative that won’t derail a calorie deficit. They're also one of the best pre-exercise snacks when you need fast energy without a heavy stomach.

Summary

A medium tangerine contains around 45 to 50 calories, making it a smart, satisfying choice for anyone looking to control their calorie intake while still enjoying something sweet. With strong levels of vitamin C, fibre, and hydration, tangerines offer solid nutritional value in a small, easy-to-carry package. Whether eaten on their own or paired with other foods, they’re one of the most calorie-efficient fruits you can include in your daily diet.

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