Tangerine Nutrition Facts, Calories and Top 11 Health Benefits

Are Tangerines Good for You?

Yes, tangerines are exceptionally good for you. These small citrus fruits pack a significant nutritional punch for very few calories. They are an excellent source of vitamin C, a powerful antioxidant essential for immune function and skin health. A single medium-sized tangerine can provide over a quarter of your recommended daily intake. Tangerines are also rich in other beneficial plant compounds like flavonoids and carotenoids, which contribute to their vibrant color and health-promoting properties. Their high water content, around 85%, makes them a hydrating snack.

This article provides an overview of the latest, evidence-based information on tangerine nutrition as of July 2025. We will explore 11 evidence-based health benefits of tangerines, including tangerine nutrition facts, risks and side effects, substitutes, popular diets featuring tangerines, storage tips, 7 practical home remedies, tangerines and weight management, and their potential benefits for various health conditions.

11 Evidence-based Health Benefits of Tangerines

Tangerines are more than just a sweet, easy-to-peel snack. They are a functional food with a multitude of health benefits. Each of the advantages listed below is supported by scientific research and data, highlighting how this humble fruit can contribute significantly to your overall well-being.

1. Loaded with Key Nutrients

Despite their small size, tangerines are dense with nutrients. A single medium (88-gram) tangerine contains just 47 calories but delivers a wealth of vitamins and minerals. This makes them an ideal low-calorie, nutrient-rich snack.

Specifically, one medium tangerine provides approximately 12 grams of carbohydrates and nearly 2 grams of fiber. This fiber content aids in digestion and helps you feel full. They are also a great source of Vitamin C, offering 26% of the Daily Value (DV). Additionally, tangerines provide potassium and B-complex vitamins like B1 (thiamine), B6 (pyridoxine), and B9 (folate) (Lang, 2021).

2. Boosts Your Immune System

Tangerines are a champion for your immune system, largely due to their high vitamin C content. Vitamin C is critical for the function of T-cells, a type of white blood cell that plays a central role in protecting your body from infection.

Research indicates that vitamin C supports the development and function of these crucial immune cells and enhances the ability of phagocytes to engulf and destroy harmful bacteria (Healthline, 2021). Studies have linked a daily intake of 1 to 2 grams of vitamin C to a reduction in the severity and duration of the common cold (Sherrell, 2024).

3. Supports Excellent Heart Health

The antioxidants found in tangerines, such as vitamin C, nobiletin, and tangeretin, are vital for promoting a healthy heart. These compounds help combat risk factors associated with cardiovascular disease.

Human and animal studies show that vitamin C can help reduce blood pressure, improve the function of blood vessels, and lower harmful LDL cholesterol levels (Lang, 2021). A large-scale, five-year study involving over 500,000 adults found that daily fruit consumption could reduce the risk of dying from a heart attack or stroke by approximately 33% (Mikstas, 2024).

4. Contains Powerful Antioxidants

Antioxidants are crucial for defending the body against damage from free radicals and oxidative stress, which are linked to chronic diseases like cancer and heart disease. Tangerines, including their peels, are packed with antioxidants.

Key antioxidants in tangerines include flavonoids like hesperidin and naringin, along with beta-cryptoxanthin, which the body converts to vitamin A. These compounds have been researched for their roles in reducing inflammation and protecting cells from damage (Link, 2023).

5. Promotes Healthy, Youthful Skin

Including tangerines in your diet can lead to healthier, more radiant skin. This benefit is primarily due to vitamin C’s essential role in producing collagen, the most abundant protein in the body. Collagen provides structure and stability to your skin.

As we age, collagen production declines, but vitamin C promotes its synthesis, which can help improve wound healing and reduce signs of aging like wrinkles (FruitSmart, 2022). The antioxidants in tangerines also help slow down skin damage caused by free radicals.

6. Aids in Weight Management

Tangerines can be a friendly addition to a weight management plan. Their fiber content helps you feel fuller for longer by slowing the movement of food through your digestive tract.

This feeling of satiety helps regulate appetite and can contribute to weight loss. Research demonstrates that individuals with higher fiber intakes are more successful at maintaining a healthy body weight and preventing weight regain. A test-tube study also found that the compound nobiletin, found in tangerines, helped prevent the accumulation of fat in fat cells (Lang, 2021).

7. May Support Brain Health

The antioxidants in tangerines may also offer protection for your brain. Compounds like vitamin C and nobiletin could help defend against chronic brain disorders such as Alzheimer’s and Parkinson’s disease.

Animal studies suggest that nobiletin from tangerine peel may help reduce memory loss associated with Alzheimer’s by protecting brain cells from the accumulation of beta-amyloid plaque (Lang, 2021). While more human research is needed, these initial findings are promising.

8. Enhances Eye Health

Tangerines are a good source of both vitamin C and vitamin A, two nutrients that are crucial for maintaining eye health. Vitamin A helps maintain the healthy function of the retina and cornea.

A chronic deficiency in vitamin A can lead to xerophthalmia, a condition that causes an inability to see in low light. Both vitamins may also play a role in slowing the progression of age-related macular degeneration (AMD) and preventing cataracts, though more research is needed in this area (Cervoni, 2024).

9. Promotes Regularity and Digestion

With 1.6 grams of fiber in a medium fruit, tangerines are excellent for supporting digestive health and promoting regularity (Link, 2023).

The fiber in tangerines adds bulk to stool, making it easier to pass and helping to prevent constipation. A diet rich in fiber can also reduce the risk of other digestive issues, including stomach ulcers and diverticulitis.

10. May Have Anticancer Properties

The powerful antioxidants in tangerines, particularly flavonoids and vitamin C, may possess cancer-fighting properties. Vitamin C has been shown to potentially inhibit tumor growth and improve the effectiveness of chemotherapy while reducing its toxicity.

Studies have associated the flavonoids in citrus fruits with a reduced risk of several cancers, including breast, colon, and lung cancer (Sherrell, 2024). One study specifically noted that a tangerine extract exhibited potential anti-tumor effects (Cervoni, 2024).

11. Protects Against Kidney Stones

Kidney stones are hard mineral deposits that can be incredibly painful to pass. Some types of kidney stones are caused by low levels of citrate in the urine.

Consuming citrus fruits like tangerines can help increase citrate levels in your urine, reducing the risk of forming these painful stones. A study published in the journal Urology found that a higher intake of citrus fruits was directly linked to a lower risk of developing kidney stones (Link, 2023).

Tangerine Nutrition Facts

The many health benefits of tangerines can be best understood by looking at their impressive nutritional profile, which is analyzed in detail below.

Tangerine Nutrition table

A single medium tangerine (about 88 grams) is low in calories but rich in essential nutrients. The following table breaks down the nutritional content for both a standard serving and a 100-gram portion, based on USDA data.

How many calories are in tangerines?

Tangerines are a low-calorie fruit, making them an excellent choice for a healthy diet. A medium-sized tangerine (88g) contains only 47 calories, which is just 2.4% of the recommended daily intake for an adult on a 2,000-calorie diet. Per 100 grams, tangerines have about 53 calories.

Because of their low calorie count, they are a great snack for weight management. To put it in perspective, burning off the 47 calories from a single tangerine would require approximately 13 minutes of walking at a moderate pace (3 mph) or just 4 minutes of running (6 mph).

How much protein is in tangerines?

Tangerines are not a significant source of protein. A medium tangerine provides about 0.7 grams of protein, which accounts for only about 1.4% of the daily recommended intake. The protein in tangerines is composed of small amounts of essential and non-essential amino acids, but they should not be relied upon to meet your daily protein needs.

How many carbs are in tangerines?

A medium tangerine contains 12 grams of carbohydrates, or about 4.4% of your daily requirement. These carbohydrates are primarily composed of natural sugars and dietary fiber.

Of the 12 grams of carbs, about 9.3 grams are sugars (fructose, glucose, and sucrose) and 1.6 grams are dietary fiber. This fiber, which is mostly soluble, helps to slow digestion, stabilize blood sugar levels, and lower cholesterol. Tangerines have a low glycemic index of 47, and the glycemic load for a single fruit is estimated to be just 3.

How much fat is in tangerines?

Tangerines are virtually fat-free. A single medium tangerine contains a negligible 0.3 grams of fat, which is less than 1% of the daily recommended intake. This minimal fat content is distributed among healthy unsaturated and saturated fats.

Are tangerines high in cholesterol?

No, tangerines are not high in cholesterol. In fact, they are completely cholesterol-free. Like all fruits and plant-based foods, they contain 0 mg of cholesterol, making them an excellent heart-healthy food choice.

Minerals in tangerines

Tangerines provide several important minerals that are essential for bodily functions, although in modest amounts.

The most significant mineral in tangerines is potassium, which plays a key role in cardiovascular health. They also contain smaller amounts of calcium for bone health, magnesium for blood pressure regulation, and copper for red blood cell formation.

Vitamins in tangerines

Tangerines are a powerhouse of vitamins, especially Vitamin C.

The standout nutrient is Vitamin C, with a single 100-gram serving providing 30% of your daily needs. This vitamin is a potent antioxidant that supports immunity and skin health. Tangerines also supply a good amount of Vitamin A, which is converted from beta-cryptoxanthin, and several B-vitamins that are crucial for energy and metabolism.

Tangerines Risks and Side Effects

While tangerines are safe and healthy for most people, there are a few potential risks and side effects to consider. Some individuals may experience an allergic reaction to citrus fruits. Symptoms can range from mild tingling and itching of the mouth and lips to redness and swelling of the skin upon contact. In some cases, digestive or respiratory issues can occur after consumption. If you suspect a citrus allergy, it is best to consult a healthcare provider for proper diagnosis and management.

Because tangerines are acidic, consuming them in very large quantities could potentially erode tooth enamel over time. It is wise to enjoy them in moderation as part of a balanced diet and to rinse your mouth with water after eating them.

Additionally, some evidence suggests that tangerine consumption might interact with certain medications that are broken down by the liver, specifically those involving the CYP3A4 enzyme. These can include medications like lansoprazole (Prevacid), sertraline (Zoloft), and ondansetron (Zofran). If you are taking any of these medications, it is important to speak with your doctor before adding large amounts of tangerines to your diet.

Debunking myths about tangerines

Myth: Tangerines are just small, seedless oranges.
Fact: While related, tangerines and oranges are distinct fruits. Tangerines are a variety of mandarin orange (Citrus reticulata), not a type of common orange (Citrus sinensis). Tangerines are typically smaller, less round, have a thinner and looser peel that is easier to remove, and often taste sweeter and less tart than oranges.

Myth: You can eat unlimited tangerines without any downside.
Fact: Moderation is key. Although tangerines are healthy, they contain natural sugars and are acidic. Eating too many can contribute to an excessive intake of sugar and calories. Furthermore, their acidity can harm tooth enamel if consumed in large quantities regularly. A healthy portion is generally considered to be one or two tangerines per day.

Myth: The peel of a tangerine is worthless.
Fact: The peel is actually a valuable part of the fruit. Tangerine peel is rich in a powerful flavonoid called tangeretin, an antioxidant that has been studied for its potential to lower cholesterol. In many cultures, the peel is dried to create “chen pi”, which is used as a flavorful ingredient in dishes like tangerine beef and mulled beverages.

Tangerine Substitutes

If you don’t have tangerines on hand, several other citrus fruits and even some non-citrus options can work well in recipes. The best substitute often depends on whether you need the fruit for its juice, zest, or fresh segments.

For a quick and easy swap, clementines are an excellent choice. They are very similar to tangerines but are typically sweeter, less acidic, and almost always seedless, making them great for snacking and salads. Their main benefit is convenience. However, they lack the slight tartness of tangerines, which might be missed in some recipes.

Oranges are perhaps the most versatile substitute. They offer a balanced sweet-tart flavor that works well in juices, marinades, and baked goods. Their primary benefit is wide availability. The main drawback is their thicker, tougher peel, which requires more effort to remove compared to a tangerine’s loose skin.

If you can find them, satsumas are another fantastic alternative. They are prized for being exceptionally sweet, seedless, and incredibly easy to peel due to their loose skin. They are perfect for fresh eating or adding to yogurt. Their delicate skin can bruise easily, which is a minor drawback.

For a more tropical and unique substitution, especially in juices, smoothies, or desserts, mangoes or mango juice can be used. Their benefit is a rich, sweet flavor and a creamy texture that can elevate a dish. The drawback is that their flavor profile is distinctly different from citrus, so they won’t work in recipes where a classic citrus tang is essential.

When you need a bit more tang, a grapefruit can work, though its bitterness is a significant drawback that needs to be balanced with other sweet ingredients. For a hybrid option, minneolas (a cross between a tangerine and a grapefruit) offer a wonderful sweet-tart flavor and are very juicy, making them a great substitute in almost any application. Their only drawback might be seasonal availability.

Popular Tangerine Diets

How to add tangerines safely into your diet? Choosing the right diet is important to ensure that you are meeting your nutritional needs while also enjoying the foods you eat. Here are a few of the available tangerines-friendly diet options:

1. The Mediterranean Diet
2. A General Plant-Based Diet
3. A Calorie-Controlled Weight Management Plan

The Mediterranean Diet is inspired by the eating habits of people in countries like Greece and Italy. It’s rich in fruits, vegetables, whole grains, and healthy fats from olive oil and nuts. Tangerines fit perfectly into this lifestyle, often consumed as a naturally sweet dessert instead of processed sweets. This diet is celebrated for its significant benefits to heart health and its balanced, non-restrictive nature.

A plant-based diet centers around foods derived from plants, minimizing or eliminating animal products. Tangerines are a staple in this diet, providing essential vitamins, fiber, and a burst of flavor. This eating pattern is high in nutrients and antioxidants and is often praised for its positive environmental impact. However, it requires careful planning to avoid certain nutrient deficiencies, such as vitamin B12.

For those focused on weight loss, a calorie-controlled weight management plan can be effective. Tangerines are an excellent food for this purpose. They are low in calories (only 47 per medium fruit) and high in fiber, which helps you feel full and satisfied, reducing the urge to overeat. While effective for shedding pounds, such plans can sometimes feel restrictive and may be harder to maintain over the long term.

How to Cook Tangerines?

Raw tangerines are the most common and nutritionally beneficial way to enjoy the fruit. Eating them raw preserves all their heat-sensitive nutrients, especially vitamin C, of which nearly a third of your daily requirement can be lost with heat exposure. Simply peeling and eating the segments provides the maximum amount of fiber, vitamins, and minerals.

Frozen tangerines offer a simple way to create a refreshing treat. As seen in one-ingredient sorbet recipes, freezing the segments and blending them in a food processor creates a creamy, dairy-free dessert. This method preserves most nutrients since it doesn’t involve heat. For the best texture, use seedless tangerines and ensure they are fully frozen before blending.

Baked tangerines can infuse cakes, muffins, and tarts with incredible moisture and flavor. The Flourless Tangerine Cake recipe, for instance, uses the whole fruit. While baking will lead to some loss of vitamin C, it concentrates the fruit’s sweet flavor. Using both the juice and zest in recipes ensures you get a powerful citrus taste.

Boiled tangerines, specifically the whole fruit, is a unique preparation method used to remove bitterness from the peel before using it in recipes like flourless cakes. Boiling for about 15 minutes softens the rind and makes the entire fruit usable. This process will reduce vitamin C content but is essential for creating a smooth, non-bitter puree from the whole fruit.

Sautéed or glazed tangerines are perfect for savory dishes. The Quick Asian-Inspired Tangerine Chicken recipe uses tangerine juice and peel to create a flavorful glaze. Sautéing is a quick cooking method, which helps to retain more nutrients than longer cooking processes. Using both the juice and the peel in the final sauce adds layers of flavor and color.

Dried tangerine peel, known as “chen pi”, is a traditional ingredient used in many cuisines. The peel is scraped off its white pith and left to dry in the sun or a low-temperature oven. This process preserves the aromatic oils and flavonoids, like tangeretin. While vitamin C is lost, the concentrated peel becomes a potent flavoring agent for teas, stews, and spice rubs.

Easy Tangerine Recipes

Adding tangerines to your meals is a simple way to boost your nutrient intake without sacrificing flavor. These easy recipe ideas can help you incorporate this versatile fruit into every part of your day.

Breakfast ideas with tangerines

Tangerine Yogurt Parfait is a quick and energizing way to start your day. Layer tangerine segments with Greek yogurt and a sprinkle of granola for a balanced mix of protein, carbs, and healthy fats. The vibrant color and juicy sweetness of the tangerines cut through the creaminess of the yogurt perfectly.

For a warm and comforting breakfast, add chopped tangerine segments to your morning oatmeal. Stir them in during the last minute of cooking to warm them through slightly. The heat will release their sweet juices, naturally flavoring your porridge and reducing the need for added sugars.

Lunch ideas with tangerines

A Tangerine and Avocado Salad offers a refreshing and nutrient-dense midday meal. Combine tangerine segments with sliced avocado, mixed greens, and a light vinaigrette. The sweetness of the tangerine pairs beautifully with the creamy avocado, creating a salad that is both satisfying and light.

Use tangerine juice to create a zesty vinaigrette dressing. Whisk together fresh tangerine juice, olive oil, a touch of Dijon mustard, and a pinch of salt and pepper. This dressing brightens up any salad and is a healthier alternative to store-bought options.

Dinner ideas with tangerines

Quick Asian-Inspired Tangerine Chicken makes for a delicious and easy weeknight dinner. The recipe uses tangerine juice and peel to create a sweet and savory glaze for chicken pieces. This dish is a healthier, homemade version of a takeout favorite, allowing you to control the quality of the ingredients.

Create a simple Tangerine Salsa to serve with grilled fish or chicken. Finely dice tangerine segments and mix with red onion, cilantro, a bit of jalapeño, and a squeeze of lime juice. This fresh salsa adds a burst of bright, citrusy flavor that complements lean proteins perfectly.

Simple tips to add tangerines to your diet

For those with a busy schedule who can’t implement the previous meal ideas, here are some simple tips to easily add tangerines to your diet:

• Keep a bowl of tangerines on your counter for a quick and easy grab-and-go snack.
• Squeeze fresh tangerine juice into your water or sparkling water for a refreshing, low-calorie flavor boost.
• Add tangerine zest to teas, cocktails, or marinades to impart a fragrant citrus aroma.
• Toss tangerine segments into a blender with spinach, banana, and almond milk for a quick smoothie.
• Pack a peeled tangerine in your lunchbox for a simple and healthy dessert.
• Top your morning toast and ricotta with a few tangerine segments and a drizzle of honey.

Tangerine Storage Tips

Knowing how to cook with tangerines is only part of the equation; it’s equally important to understand proper tangerine storage tips to make those delicious meals and snacks last longer.

Shelf life of tangerines

• At room temperature: About one week. It’s safer to assume 5 days, as you don’t know how long they were at the store.
• In the refrigerator: Up to two weeks.
• In the freezer: Up to one year.

How to store tangerines?

To maximize freshness, your storage method should depend on when you plan to eat the fruit. For tangerines you intend to consume within a few days, room temperature is perfectly fine. Find a spot away from direct sunlight, like a fruit basket on your kitchen counter. This keeps them readily available for a quick snack while preventing the sun from drying them out.

For longer-term storage beyond a week, the refrigerator is your best bet. The cool temperature slows down the ripening process, preserving their flavor and texture. Avoid sealing them in airtight bags at room temperature, as this can trap moisture and accelerate mold growth. Proper air circulation is key.

How to refridgerate tangerines?

Refrigeration is the best way to extend the life of your tangerines beyond one week.

1. Do not wash the tangerines until you are ready to eat them, as moisture can encourage spoilage.
2. Place the dry, unwashed tangerines in the crisper drawer of your refrigerator.
3. You can also place them in a mesh or perforated plastic bag to allow for air circulation while keeping them contained.

How to freeze tangerines?

Freezing is an excellent option if you want to enjoy tangerines when they are out of season, preserving them for up to a year.

1. Peel the tangerines and separate them into individual segments.
2. Remove any seeds, if present.
3. Arrange the segments in a single layer on a baking sheet lined with parchment paper.
4. Flash-freeze the segments for about 1-2 hours, or until they are solid.
5. Transfer the frozen segments into a freezer-safe bag or airtight container, removing as much air as possible before sealing.

Signs of Spoilage in tangerines

You can tell if a tangerine has gone bad by observing a few key signs.

• Soft spots or mushy texture
• Visible mold, which often appears as white or greenish-blue fuzzy patches
• A dull or shriveled appearance
• An off, fermented, or sour smell

7 Practical Tangerine Home Remedies

Are there any less-known tips to unlock the nutritious profile of tangerines? The following tangerines remedies can have a positive effect on overall well-being.

1. Soothing Tangerine Peel Tea for Digestion. To aid with bloating, gas, or indigestion, create a simple tea using dried tangerine peel, also known as “chen pi”. Steep a silver-dollar-sized piece of the dried peel in a cup of hot water for 5-10 minutes. This tea helps regulate Qi, or energy, in the digestive system. You can dry the peels yourself by leaving them in the sun for about a week or baking them at a low temperature (200°F for about 30 minutes). Store the dried peels in an airtight container.
2. Calming Tangerine Oil Aromatherapy for Stress Relief. The sweet, zesty scent of tangerine essential oil can have an immediate uplifting effect on your mood. Add a few drops of tangerine oil to a diffuser or oil burner and let the aroma fill your room. Inhaling the scent can help reduce feelings of stress and anxiety, promoting a sense of calm and positivity.
3. Tangerine Oil Nighttime Massage for Better Sleep. If you struggle with falling asleep, tangerine oil’s natural sedative qualities can help. A 2020 study found that inhaling the oil helped reduce the time it took for participants to fall asleep. Before bed, dilute a few drops of tangerine oil with a carrier oil like coconut or jojoba oil and massage it onto your temples or the soles of your feet.
4. Anti-inflammatory Tangerine Oil Rub for Sore Muscles. Tangerine oil possesses anti-inflammatory properties that can help soothe swollen joints and sore muscles. For a natural remedy, mix several drops of tangerine oil with a carrier oil and gently massage it into the affected areas. Because tangerine oil is phototoxic, apply this remedy in the evening or when you know you will not be exposing your skin to direct sunlight for several hours.
5. Collagen-Boosting Tangerine Oil for Skin Health. Vitamin C is essential for collagen synthesis, and tangerine oil is a potent source. To support your skin’s health and reduce signs of aging, add one or two drops of tangerine essential oil to your daily moisturizer or a carrier oil. Apply it to your skin to help stimulate collagen production, but remember to do so in the evening due to its phototoxicity.
6. Homemade Antibacterial Tangerine Cleaner. The limonene in tangerine oil gives it natural antibacterial and antifungal properties. Create a simple, effective household cleaner by adding about 10-15 drops of tangerine essential oil to a spray bottle filled with water and a splash of white vinegar. Use it to wipe down countertops and other surfaces for a fresh, citrus scent.
7. Tangerine Peel Infusion for a Cough. In Chinese medicine, tangerine peel is used to help with coughs that produce a lot of phlegm. The peel helps to dry “dampness” and move phlegm out of the lungs. You can add a piece of fresh or dried peel to a cup of hot tea to help soothe a productive cough.

Tangerines and Weight Management

There are multiple health benefits, and home remedies using tangerines, but what is their role in weight management? This section will analyze tangerines potential impact on weight loss, low-calorie diets, satiety, and metabolism.

Can tangerines help with weight loss?

Yes, tangerines can be a valuable ally in weight loss. Their effectiveness is rooted in their nutritional composition. A study from the University of Western Ontario, published on the topic of Diabetes, found that a flavonoid in tangerines called nobiletin offered remarkable benefits in mice. It was shown to prevent obesity and protect against the buildup of fat in the liver by increasing the expenditure of energy. While more human studies are needed, this research highlights the promising role of specific compounds in tangerines for weight management.

Tangerines in low-calorie diets

Tangerines fit perfectly into low-calorie diets. A single medium tangerine contains fewer than 50 calories, making it an ideal snack that won’t derail your daily calorie goals. Swapping high-calorie, processed snacks for a tangerine can significantly reduce your overall calorie intake while providing essential nutrients, which is a cornerstone of any successful weight loss plan. Their natural sweetness can also satisfy sugar cravings without the added calories of candy or dessert.

Tangerines and satiety

One of the biggest challenges in weight management is controlling hunger. Tangerines are a good source of dietary fiber, with a medium fruit providing about 2 grams. This fiber, particularly the insoluble kind like cellulose and lignin, slows down the transit of food through your digestive tract. This process enhances feelings of fullness, or satiety, which helps regulate appetite and can lead to a natural reduction in overall food consumption. Research published in The Journal of Nutrition shows that higher fiber intake is strongly correlated with better weight maintenance and prevention of weight regain.

Tangerines and metabolism

Beyond just being low in calories, compounds within tangerines may actively influence metabolism. The flavonoid nobiletin has been shown in test-tube studies to significantly increase the activity of an enzyme called activated protein kinase (AMPK). AMPK acts as a master regulator of cellular energy balance. By activating AMPK, nobiletin may help counteract the formation of new fat cells and stimulate fat burning, thereby boosting metabolism.

Tangerines for Health Conditions

While weight management is important, do tangerines have an effect in more serious health conditions? Here’s what the scientific literature has to say:

Tangerines and diabetes

Tangerines can be a beneficial fruit for individuals managing diabetes. They have a low glycemic index (GI) of 47 and an estimated glycemic load of just 3, meaning they have a minimal impact on blood sugar levels. The soluble fiber in tangerines helps to slow digestion and stabilize blood glucose. Furthermore, scientific reviews suggest that the antioxidants in citrus fruits may help reduce oxidative stress, which is often elevated in people with type 2 diabetes (Cervoni, 2024).

Tangerines and heart health

The evidence supporting citrus fruits for heart health is quite strong. A large-scale, five-year study involving over 500,000 adults found that individuals who ate fruit daily were approximately 33% less likely to die from a heart attack or stroke (WebMD, 2024). Tangerines contribute to heart health through their rich content of flavonoids and potassium. Flavonoids help reduce inflammation and lower blood pressure, while potassium-rich diets are known to reduce the risk of cardiovascular disease (Cervoni, 2024).

Tangerines and digestive issues

Traditionally, tangerine peel has been used in Chinese medicine to address digestive complaints like indigestion and bloating. The fruit’s fiber content certainly aids in promoting regularity and preventing constipation. However, while some people take tangerine peel supplements for conditions like irritable bowel syndrome (IBS), there is currently insufficient scientific evidence from clinical trials to definitively support these uses for medicinal purposes (Sherrell, 2024).

Tangerines and inflammation

Tangerines are packed with vitamin C, a powerful antioxidant that plays a crucial role in fighting inflammation. Chronic inflammation is linked to numerous health conditions, including heart disease, arthritis, and diabetes. The antioxidants in tangerines work by neutralizing free radicals, unstable molecules that cause oxidative stress and trigger inflammatory responses in the body. A 2015 review highlighted that the active compounds in citrus fruits possess significant anti-inflammatory properties (Larsen, 2021).

Tangerines and cancer prevention

Emerging research suggests that the compounds in tangerines may play a role in cancer prevention. The peel, in particular, contains compounds that appear to inhibit the growth of cancer cells in laboratory settings (Lang, 2021). Early population studies have linked high consumption of oranges and tangerines with a lower risk of developing nasopharyngeal carcinoma, a type of cancer affecting the throat area behind the nose. Additionally, compounds like flavonoids and limonoids found in citrus fruits have been associated with a reduced risk of several other cancers, including breast, colon, and lung cancer (Cervoni, 2024).

While much of the evidence is promising, it is important to note that many studies are preliminary or observational, and more rigorous human clinical trials are needed to confirm these health effects.

A Final Reflection on Tangerine Nutrition

This article has journeyed through the comprehensive world of tangerine nutrition, exploring 11 evidence-based health benefits of tangerines, detailed tangerine nutrition facts, potential tangerines risks and side effects, and viable tangerines substitutes. We’ve also covered popular tangerine diets, essential tangerine storage tips, 7 practical tangerine home remedies, the role of tangerines and weight management, and the potential impact of tangerines for health conditions.

Here are a few of the most interesting takeaways:

• A medium tangerine contains only 47 calories, and you would need to walk for about 13 minutes to burn them off.
• The peel of a tangerine contains a powerful antioxidant called tangeretin, which has been studied for its cholesterol-lowering potential.
• A five-year study found that adults who ate fruit daily had a 33% lower risk of dying from a heart attack or stroke.
• Tangerine essential oil is phototoxic, meaning you should avoid sun exposure after applying it to your skin.
• The flavonoid nobiletin, found in tangerines, has been shown in animal studies to help prevent obesity.
• You can freeze peeled tangerine segments for up to a year to enjoy them out of season.

This article was last updated in July 2025 to reflect the latest research and information.

To continue learning about how food impacts your health and well-being, Follow Anai.ai to stay informed about the latest nutrition news, tips, and articles.

Tangerine Nutrition FAQs

Have more questions about this vibrant citrus fruit? We’ve got you covered. Here are quick, resourceful answers to some of the most common queries about tangerine nutrition.

What are tangerines good for?

Tangerines are excellent for boosting overall health due to their rich nutritional profile. They are packed with antioxidants like flavonoids and are an outstanding source of Vitamin C, with a single medium tangerine providing 26% of your daily needs, which is crucial for immune function. Their fiber content supports digestive health, while compounds like nobiletin and tangeretin may promote heart and brain health.

Are tangerines healthy?

Yes, tangerines are incredibly healthy and make a nutritious addition to any diet. They are low in calories, with a medium fruit containing just 47 calories, and are composed of about 85% water, making them a hydrating snack. Beyond their impressive vitamin C content, they provide key nutrients like vitamin A, potassium, and B vitamins, all contributing to a well-rounded, healthy eating pattern.

Are tangerines fattening?

No, tangerines are not fattening and are actually considered a weight-loss-friendly food. A medium tangerine has fewer than 50 calories and is virtually fat-free, containing only about 0.3 grams of fat. The 2 grams of dietary fiber per fruit helps you feel full and satisfied, which can prevent overeating and support weight management goals.

Who should avoid tangerines?

Individuals with a known citrus allergy should avoid tangerines to prevent reactions like itching, swelling, or digestive upset. People taking certain medications that interact with the CYP3A4 liver enzyme, such as some statins or antidepressants, should consult their doctor before consuming them regularly. Also, due to their acidity, those with severe acid reflux or GERD might need to limit their intake.

Can I eat tangerines daily?

Yes, for most people, eating tangerines daily is a healthy habit that can contribute positively to overall nutrition. Consuming one or two tangerines a day can help you meet your daily fruit and vitamin C requirements without adding excessive sugar or calories. Their fiber content also aids in daily digestive health, making them a beneficial part of a routine diet.

Can dogs eat tangerines?

Yes, dogs can eat tangerine flesh in moderation as an occasional treat, as it is not toxic to them. However, due to the high natural sugar content, you should only offer a small amount, such as one or two segments, to prevent stomach upset. Always remove the peel and seeds, as they can be difficult for a dog to digest and may pose a choking hazard.

Can cats eat tangerines?

No, cats should not eat tangerines as they are toxic to felines. Citrus fruits, including tangerines, contain essential oils like limonene and linalool, as well as psoralens, which can cause adverse reactions. Even a small amount, such as a single segment, can lead to digestive upset like vomiting and diarrhea, while larger ingestions could potentially cause more severe issues like central nervous system depression.

How long do tangerines last in the fridge?

Tangerines can last for a considerable amount of time in the refrigerator, typically for up to two weeks. Storing them in the fridge’s crisper drawer is ideal for maintaining their freshness and flavor. This is a significant extension compared to the approximately one week they last when stored at room temperature.

Can you freeze tangerines?

Yes, you can freeze tangerines, and it’s a great way to preserve them for long-term use. When properly prepared by peeling, segmenting, and storing them in a freezer-safe bag, tangerines can last for up to one year in the freezer. This method effectively stops the decaying process, allowing you to enjoy them long after their peak season from November to April.

How to tell if tangerines are bad?

You can tell if a tangerine is bad by using your senses of sight, touch, and smell. Look for visible signs of spoilage, such as white or greenish-blue fuzzy mold, or a dull, wrinkled peel. A bad tangerine will often feel mushy or have soft spots and will likely have a fermented or sour odor instead of a fresh, citrusy one.

How long are tangerines good for?

The shelf life of tangerines depends entirely on how they are stored. At room temperature, they are typically good for about one week. If you refrigerate them, you can extend their freshness to about two weeks. For the longest storage, freezing peeled tangerine segments can keep them in good condition for up to one year.

How to keep tangerines fresh?

To keep tangerines fresh for the longest time, proper storage is crucial. For short-term use of up to a week, store them at room temperature away from direct sunlight. For longer storage of up to two weeks, place them unwashed in the crisper drawer of your refrigerator.