scored 63/100
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.
16.9 g net carbs after fiber.
Representative amounts for this food, not measured for this item. Real content varies widely by variety, ripeness and storage.
These are the scored components, not a sum: the published score also reflects normalisation across the catalog, so the parts above will not add to 63.
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.
Vitamin C (ascorbic acid) is essential for collagen cross-linking, immune cell proliferation, and antioxidant defense, protecting tissues from oxidative damage that accelerates aging
Hesperidin and other flavonoids in mandarins improve endothelial function, reduce LDL oxidation, and lower inflammatory markers associated with atherosclerosis
Potassium counteracts sodium's hypertensive effects, supporting vasodilation and reducing arterial stiffness critical for longevity
Polymethoxylated flavones (PMFs) in mandarin peel suppress NF-κB signaling and pro-inflammatory cytokines, mitigating age-related inflammation
Fiber and polyphenols slow glucose absorption, support healthy gut microbiota, and enhance insulin sensitivity
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
Fasting-compatible
While technically compatible with fasting due to minimal caloric density, consuming during eating windows maximizes nutrient absorption when digestive enzymes are fully active
Per 100 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.
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.
Mandarin scores 63/100 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.
Not particularly. A 140 g serving provides about 1.5 g of protein (~3% of the 50 g daily value).
Not really. A 140 g serving provides about 1.9 g of fiber (~7% of the 28 g daily value).
In a 140 g serving, mandarin is highest in Vitamin C (~33% DV).
Not really. A 140 g serving has about 16.9 g of net carbs (18.8 g total minus 1.9 g fiber).
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
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 — most adults benefit from rotating mandarin alongside several other fruit sources.
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.
Encyclopedia entries that supply the same signature nutrients mandarin contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
These are the nutrients mandarincontributes meaningfully toward (≥10% DV per 100 g serving). Click one to see what it does in the body, which supplements concentrate it, and which other foods are top sources.