Mandarin
Mandarins are small, sweet citrus fruits rich in vitamin C and bioactive flavonoids, offering concentrated nutritional benefits with a low caloric density ideal for longevity-focused diets.
Nutrition Β· per ~140 g serving Β· β 1β2 mandarins
- Vitamin C29.7 mg33% DV
- Copper0.06 mg7% DV
- Potassium234.1 mg5% DV
- Calcium61.5 mg5% DV
- Magnesium17.6 mg4% DV
- Manganese0.07 mg3% DV
- Phosphorus27.6 mg2% DV
- Zinc0.10 mg<1% DV
- Polyphenols~210 mg
Score Β· 62/100
Vitamins & minerals packed in relative to calories β the single biggest driver of the score.
How much protein it delivers, by absolute grams and per calorie.
Dietary fiber for gut health, satiety and steadier blood sugar.
Fat quality β unsaturated vs saturated, and trans-fat free.
Polyphenols, flavonoids and other beneficial plant compounds for this food group.
Low sugar with a high fiber-to-carb ratio scores best β gentler on blood sugar.
- Vitamin C24% DV
- Copper5% DV
- Potassium4% DV
- Calcium3% DV
- Magnesium3% DV
Overview
Mandarins (Citrus reticulata) originated in Southeast Asia and have been cultivated for thousands of years. These seedless or low-seed varieties of citrus are prized for their natural sweetness and easy peelability. Per 100g, mandarins deliver 21.2mg of vitamin C (35% of daily value), supporting immune function and collagen synthesis essential for healthy aging. They contain significant amounts of potassium (167.2mg), critical for cardiovascular health and blood pressure regulation. The peel and white pith are rich in polymethoxylated flavones (PMFs) and hesperidin, compounds with documented anti-inflammatory and antioxidant properties. Unlike many fruits, mandarins have a favorable sugar-to-fiber ratio, providing natural sweetness without blood sugar spikes. The relatively low caloric density (approximately 47 kcal per 100g) makes them excellent for weight management. Their bioavailability of vitamin C and polyphenols is enhanced when consumed fresh and whole, including the pith. Mandarins represent an accessible, nutrient-dense fruit option for supporting cardiovascular health, reducing oxidative stress, and maintaining metabolic flexibility in aging populations.
Health Benefits (5)
- Enhanced immune function and skin health through vitamin C synthesisstrongVitamin C (ascorbic acid) is essential for collagen cross-linking, immune cell proliferation, and antioxidant defense, protecting tissues from oxidative damage that accelerates aging
- Reduced cardiovascular disease risk through flavonoid intakemoderateHesperidin and other flavonoids in mandarins improve endothelial function, reduce LDL oxidation, and lower inflammatory markers associated with atherosclerosis
- Blood pressure regulation via potassium contentstrongPotassium counteracts sodium's hypertensive effects, supporting vasodilation and reducing arterial stiffness critical for longevity
- Anti-inflammatory effects reducing chronic disease riskmoderatePolymethoxylated flavones (PMFs) in mandarin peel suppress NF-ΞΊB signaling and pro-inflammatory cytokines, mitigating age-related inflammation
- Improved metabolic health and glucose tolerancemoderateFiber and polyphenols slow glucose absorption, support healthy gut microbiota, and enhance insulin sensitivity
Food Pairings
- Β·Pair with almonds or walnuts: vitamin C enhances non-heme iron and polyphenol absorption, while nuts provide complementary healthy fats and vitamin E for synergistic antioxidant protection
- Β·Combine with dark leafy greens (spinach, kale): vitamin C dramatically increases bioavailability of plant-based iron and minerals from greens through acidic compound enhancement
- Β·Mix with Greek yogurt: protein stabilizes blood sugar response to natural sugars, while probiotics support polyphenol metabolism in the microbiome
- Β·Pair with ginger or turmeric: both enhance anti-inflammatory effects through complementary bioactive compounds targeting different inflammatory pathways
Practical Tips
- Β·Consume the white pith: it contains the highest concentration of hesperidin and PMFs; don't completely remove it when eating fresh mandarins
- Β·Choose mandarins with intact, unblemished skin stored at room temperature (3-5 days) or refrigerated (2-3 weeks) to preserve vitamin C and polyphenol content
- Β·Eat whole rather than juiced to maintain fiber content and sustained nutrient release; whole fruit consumption is associated with better metabolic outcomes
- Β·Select mandarins that feel heavy for their size, indicating higher juice and nutrient density; avoid soft spots which indicate accelerated pectin breakdown
- Β·Pair consumption with meals containing dietary fat (olive oil, nuts, avocado) to enhance absorption of fat-soluble phytonutrients and improve satiety
Optimal Timing
Mandarins can be consumed at any time of day due to low glycemic impact and high nutrient density. Morning consumption provides early vitamin C for immune activation; post-lunch consumption provides sustained energy and polyphenol benefits without sleep disruption
While technically compatible with fasting due to minimal caloric density, consuming during eating windows maximizes nutrient absorption when digestive enzymes are fully active
Systems supported
body systems this food feedsPathways supported
biochemical reactions enabled by this foodCompared to other fruits
PerΒ 100Β g of the default form. Bars show how much higher or lower mandarin is than the average across 95 peer foods in this category. Green means a favorable direction; amber means the opposite.
What people ask about mandarin
What is mandarin?
Mandarin is classified as a fruit. Mandarins are small, sweet citrus fruits rich in vitamin C and bioactive flavonoids, offering concentrated nutritional benefits with a low caloric density ideal for longevity-focused diets.
Is mandarin healthy?
Mandarin scores 62/100 in Formulate, making it a moderate choice. Its strongest contributions come from Vitamin C, Copper, Potassium. The score blends nutrient density, fiber, healthy fats, protein quality, bioactive compounds, and glycemic impact.
Is mandarin high in protein?
Not particularly. A 140 g serving provides about 1.5 g of protein (~3% of the 50 g daily value).
Is mandarin high in fiber?
Not really. A 140 g serving provides about 1.9 g of fiber (~7% of the 28 g daily value).
What vitamins and minerals are in mandarin?
In a 140 g serving, mandarin is highest in Vitamin C (~33% DV).
Is mandarin keto-friendly?
Not really. A 140 g serving has about 16.9 g of net carbs (18.8 g total minus 1.9 g fiber).
When is the best time to eat mandarin?
Best any time of day. Mandarins can be consumed at any time of day due to low glycemic impact and high nutrient density. Morning consumption provides early vitamin C for immune activation; post-lunch consumption provides sustained energy and polyphenol benefits without sleep disruption
How much mandarin should I eat?
A typical serving is around 140 g (~87 kcal), based on the FDA's Reference Amount Customarily Consumed for this food category. There's no fixed daily target β most adults benefit from rotating mandarin alongside several other fruit sources.
What pairs well with mandarin?
Mandarin pairs nicely with: Pair with almonds or walnuts: vitamin C enhances non-heme iron and polyphenol absorption, while nuts provide complementary healthy fats and vitamin E for synergistic antioxidant protection; Combine with dark leafy greens (spinach, kale): vitamin C dramatically increases bioavailability of plant-based iron and minerals from greens through acidic compound enhancement; Mix with Greek yogurt: protein stabilizes blood sugar response to natural sugars, while probiotics support polyphenol metabolism in the microbiome; Pair with ginger or turmeric: both enhance anti-inflammatory effects through complementary bioactive compounds targeting different inflammatory pathways.
Supplements that mirror Mandarin's nutrient profile
Encyclopedia entries that supply the same signature nutrients mandarin contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
Signature nutrients in Mandarin
These are the nutrients mandarincontributes meaningfully toward (β₯10% DV per 100Β g serving). Click one to see what it does in the body, which supplements concentrate it, and which other foods are top sources.