Mandarins, clementines, and tangerines all share similar benefits as they're variations of the same citrus family. With just about 50 calories per fruit, mandarins are a delicious and guilt-free snack.
When wandering through your local supermarket’s produce aisle, you’re likely to encounter an array of citrus options. This article dives into everything you need to know about mandarins, from their origin and health benefits to their nutritional value and storage tips.
What Are Mandarins?
Mandarins are part of the Citrus genus, believed to have originated in ancient China—hence their name.
Their deep-orange peel is leathery and encases sweet, juicy segments.
Mandarins grow on flowering citrus trees that range from small to medium in size. As they ripen, their color transitions from green to vibrant orange, and they grow to about 1.6–3 inches in width.
Often referred to as “mandarin oranges,” this term can be misleading. Mandarins are distinct from oranges, which belong to the species Citrus sinensis. Unlike the round shape of oranges, mandarins are slightly oblong, with flattened tops and bottoms, and they’re easier to peel.
Popular Varieties
There are several widely loved mandarin varieties:
Satsuma Mandarins (Citrus unshiu): These are particularly associated with Japan but also thrive in the Gulf Coast and southern U.S.
Common Mandarins (Citrus reticulata Blanco): Found in parts of China, Brazil, Spain, and the Philippines, this variety grows well in warm, tropical climates.
Tangerines (Citrus tangerina): With a reddish-orange peel, these mandarins are thought to have originated in Tangier, Morocco.
Clementines: Often branded as Cuties or Halos, these small, glossy-skinned fruits are typically seedless and are technically a hybrid between mandarins and sweet oranges.
While the exact number of mandarin varieties is debated, it’s believed that 162–200 types grow globally.
Summary
Mandarins are small, easy-to-peel citrus fruits distinct from oranges. They include many varieties and hybrids, such as tangerines and clementines.
Nutritional Profile
Mandarins pack a punch when it comes to nutrition.
This small fruit offers over a quarter of the DV for vitamin C, essential for skin health, wound healing, and immunity.
Mandarins also provide copper, a mineral that supports red blood cell production and iron absorption, helping transport oxygen throughout the body.
Health Benefits
Mandarins are loaded with vitamins, fiber, and beneficial plant compounds, offering numerous health advantages.
High in Antioxidants
Mandarins are packed with flavonoids, a type of antioxidant that combats free radicals and reduces oxidative stress, which can otherwise lead to aging and diseases like cancer and heart disease.
Boosts Immune Health
Mandarins' high vitamin C content enhances immune function by protecting cells from oxidative damage and promoting the elimination of harmful microbes. It also improves skin and tissue health, potentially speeding up wound healing.
Improves Gut Health
Mandarins are rich in both soluble and insoluble fiber. Soluble fiber draws water into the digestive tract, softening stools and easing movements. Insoluble fiber promotes regularity by passing through the gut largely intact.
Both types of fiber are linked to reduced risks of chronic diseases and may aid in weight management.
The Bottom Line
Mandarins are a distinct species within the Citrus genus, separate from oranges.
With up to 200 varieties worldwide, they provide impressive nutrition, including vitamin C and fiber, supporting immune and digestive health.
Whether stored at room temperature or chilled, mandarins are a delicious, portable, and healthy snack.
