Tangerines score well at 62/100, primarily due to their status as a minimally processed whole fruit and significant vitamin C content.
A 100g serving provides 34% of the Daily Value for Vitamin C.
This fruit is minimally processed, classified as NOVA 1.
With only 43 calories per 100g, tangerines are a low-calorie fruit option.
Tangerines contain no added sugar or sodium, supporting a healthy diet.
Fiber content is low at 0.2g per 100g, offering minimal dietary fiber.
Scores +0 points above the fruit category average (62/100 across 69 foods).
Fiber
0.2g
1% of Daily Value
Protein
0.5g
1% of Daily Value
Added sugar
0g
0% of Daily Value
Sodium
1mg
0% of Daily Value
+
What it brings to the table
Micronutrients (Vitamin C)+2
Whole food (NOVA 1)+10
−
What holds it back
Nothing significantly penalised here. Well done.
Why it scores 62
Tangerines achieve a FoodScore of 62 out of 100, placing them in the 'Good' category. This score is largely driven by their inherent nutritional profile and minimal processing. A significant bonus of +10 points is awarded because tangerines are a NOVA class 1 food, meaning they are unprocessed or minimally processed, aligning with dietary guidelines that prioritize whole foods. Additionally, tangerines receive a +2 point bonus for their micronutrient density, specifically their notable vitamin C content, providing 34% of the Daily Value per 100g serving. There are no penalties applied to tangerines, as they contain no added sugar, trans fat, or high levels of saturated fat or sodium. While their fiber content is low at 0.2g per 100g, which doesn't contribute a bonus, it also doesn't incur a penalty. To achieve a higher score, tangerines would need to naturally contain higher amounts of other beneficial micronutrients or dietary fiber.
Health benefits
What the nutrients in tangerine raw actually do for you, grounded in established dietary science.
Supports Immune Function
Tangerines are an excellent source of Vitamin C, a crucial nutrient for a healthy immune system. A 100g serving provides 34% of the Daily Value for Vitamin C. This vitamin acts as an antioxidant, protecting cells from damage, and is involved in various immune processes, including the production and function of white blood cells. Regular intake of Vitamin C through foods like tangerines can help maintain immune system resilience, especially during times of increased demand. While Vitamin C is vital, a balanced diet with other vitamins and minerals is also essential for comprehensive immune support.
Contributes to Skin Health
The high Vitamin C content in tangerines also plays a significant role in maintaining healthy skin. Vitamin C is essential for the synthesis of collagen, a protein that provides structure and elasticity to the skin. A 100g serving delivers 34% of the Daily Value for this important nutrient. Adequate collagen production helps keep skin firm and can contribute to a youthful appearance. Furthermore, as an antioxidant, Vitamin C helps protect skin cells from damage caused by environmental factors like UV radiation, supporting overall skin integrity. However, Vitamin C alone is not a substitute for sun protection.
Aids in Hydration
As a fruit, tangerines have a high water content, contributing to daily hydration needs. While specific water content isn't listed, fruits like tangerines are typically over 85% water by weight. Staying well-hydrated is fundamental for numerous bodily functions, including nutrient transport, temperature regulation, and joint lubrication. Incorporating water-rich foods like tangerines into your diet can be a pleasant way to supplement your fluid intake, especially for those who find it challenging to drink enough plain water. However, it's important to remember that plain water remains the primary source for hydration.
Supports Healthy Digestion
While not exceptionally high in fiber (0.2g per 100g), tangerines do contain some dietary fiber, which is beneficial for digestive health. Fiber adds bulk to stool, helping to promote regular bowel movements and prevent constipation. The small amount of fiber present, along with the fruit's water content, can contribute to a smoother digestive process. Including a variety of fruits, even those with lower fiber, helps ensure a diverse intake of nutrients and plant compounds that support a healthy gut environment. For significant fiber intake, tangerines should be paired with other high-fiber foods.
Tangerines score well at 62/100, primarily due to their status as a minimally processed whole fruit and significant vitamin C content.
How to eat it
Tangerines are a popular and versatile fruit in the American diet, typically enjoyed fresh as a snack or part of a meal. Their easy-to-peel skin and sweet-tart flavor make them a convenient choice. They are often added to fruit salads, desserts, or used as a garnish. A typical serving size is one medium tangerine, which is roughly 100g, providing a low-calorie, nutrient-rich option.
Enjoy tangerines fresh as a quick and healthy snack or add segments to your morning yogurt or oatmeal for a burst of flavor and Vitamin C.
Incorporate tangerine segments into green salads with nuts and a light vinaigrette for a refreshing and nutritious meal.
Store tangerines at room temperature for up to a week, or in the refrigerator for up to two weeks to extend their freshness.
Things to keep in mind
Tangerines are generally considered safe for consumption by most individuals. There are no widely documented common allergies specifically to tangerines, though individuals with citrus allergies should exercise caution. Due to their low fiber content, they are unlikely to cause significant gastrointestinal distress. There are no known significant drug interactions associated with consuming tangerines in normal serving sizes. Individuals with acid sensitivity might find that consuming large quantities could cause mild discomfort, but this is uncommon. Overall, tangerines are a safe and healthy addition to most diets.
Yes, tangerines are considered healthy. They score 62/100 on FoodScore, indicating a good nutritional profile. They are a minimally processed whole food (NOVA 1) and an excellent source of Vitamin C, providing 34% of the Daily Value per 100g serving. They are also low in calories, with no added sugar or sodium.
Are tangerines good for weight loss?
Tangerines can be a good choice for weight loss due to their low calorie count (43 calories per 100g) and high water content. They can help you feel full without consuming many calories. However, their fiber content is low (0.2g per 100g), so pair them with other high-fiber foods for better satiety.
Are tangerines ultra-processed?
No, raw tangerines are not ultra-processed. They are classified as a NOVA 1 food, meaning they are unprocessed or minimally processed. This indicates they retain their natural nutritional integrity and are free from industrial processing, added sugars, and artificial ingredients.
How should I store tangerines?
Tangerines can be stored at room temperature for up to a week. For extended freshness, you can store them in the refrigerator, where they will typically last for up to two weeks. Keep them in a mesh bag or the crisper drawer to allow for air circulation.
What can I use as an alternative to tangerines?
If you're looking for a similar citrus fruit, oranges or clementines are good alternatives, offering similar flavor profiles and Vitamin C content. For a different fruit with high Vitamin C, kiwis or strawberries could also be considered, though their flavor and texture differ.
Do tangerines have a lot of sugar?
Tangerines contain natural sugars, but they have no added sugar. A 100g serving is relatively low in calories (43 calories) for a fruit. The natural sugars are accompanied by vitamins and minerals, making them a healthier choice than foods with added sugars.
Are tangerines good for heart health?
Tangerines can contribute to heart health as part of a balanced diet. They are low in sodium (1mg per 100g) and contain no saturated or trans fats, which are important factors for cardiovascular well-being. Their potassium content (178mg per 100g) also supports healthy blood pressure.