Mandarin Nutrition Benefits and Facts

Nutritional summary

Mandarins are categorized as whole, nutritious foods that align with major institutional dietary guidelines, which prioritize whole fruits over highly processed alternatives to help manage energy balance .
As a citrus fruit, mandarins contribute to a balanced dietary pattern that is consistently linked to improved cardiovascular health and lower LDL cholesterol levels in systematic reviews of regional diets .
These fruits are primarily composed of water and provide dietary variety, a key metric used by nutrition experts to assess diet quality and its impact on non-communicable diseases .
Mandarins contain beta-carotene (a precursor to vitamin A that supports immune function) and potassium (a mineral essential for maintaining fluid balance and heart health).

Interesting fact

The name 'Mandarin' is believed to have originated because the fruit's bright orange color resembled the robes worn by high-ranking officials in Imperial China.

Standout nutrients

SUPER

SOURCE

Vitamin C

ACE

SOURCE

Ascorbic acid

ELITE

SOURCE

Water

kcal per 100g

Protein0.80g

Fat0.10g

Carbs1.31g

Fiber1.56g

Sugar8.45g

Fat breakdown

Polyunsat0.05g

Monounsat0.05g

Seasonality

JanFebMarAprMayJunJulAugSepOctNovDec

PeakIn seasonOther months

Diet

VeganVegetarianPescatarianGluten FreeDairy FreeLow FodmapPaleo

Sustainability

Lighter footprint

Citrus fruits generally have a low carbon footprint, though water usage in arid growing regions is a factor.

Confidencemedium

Storage

Refrigerate

1–2 weeks

Keeps best in the crisper drawer to maintain moisture.

Room Temperature

5–7 days

Store in a cool, well-ventilated area.

Flavour

Data & Sources

Harmonized from 2 validated sources

French Food Database

1 contributing source food

Swiss Food Database

1 contributing source food

Claim citations

Are the Chinese Moving toward a Healthy Diet? Evidence from Macro Data from 1961 to 2017 - PMC

[2]pmc.ncbi.nlm.nih.gov

Dietary Patterns and Cardiovascular Diseases in Asia: A Systematic Review and Meta-Analysis - PMC

[3]pmc.ncbi.nlm.nih.gov

Dietary Guidelines for Americans - USDA Food and Nutrition Service

[4]www.fns.usda.govfns.usda.gov

Healthy Eating Plate - The Nutrition Source

[7]nutritionsource.hsph.harvard.edu

Systematic Literature Review of the Nutrient Status, Intake, and Diet Quality of Chinese Children across Different Age Groups - PMC

[9]pmc.ncbi.nlm.nih.gov

Dietary Guidelines for Americans 2025-2030: Progress on added ...

[11]nutritionsource.hsph.harvard.edu

Coverage

Nutrients

FoodCompass

100.0

Version

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