scored 87/100
Tangerines are small, sweet citrus fruits rich in vitamin C and bioactive flavonoids, providing immune support and antioxidant benefits with minimal calories.
16.2 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 87.
Tangerines (Citrus tangerina) are a seedless or low-seed citrus variety native to Southeast Asia, now cultivated worldwide. Their bright orange flesh delivers concentrated vitamin C at 26.7 mg per 100g, supporting collagen synthesis, immune function, and iron absorption. The peel and flesh contain hesperidin and other polymethoxylated flavonoids, which have demonstrated anti-inflammatory and cardioprotective effects in longitudinal studies. At just 53 calories and 1.8g fiber per 100g, tangerines offer high nutrient density with favorable glycemic impact. The potassium content (166 mg) contributes to cardiovascular regulation, while folate supports methylation pathways critical for DNA integrity and aging. Unlike larger citrus fruits, tangerines have a lower sugar load while maintaining superior antioxidant concentrations, making them particularly valuable for metabolic health and cellular protection in aging populations. Their ease of consumption and natural sweetness make them a practical whole-food option for consistent micronutrient intake.
Vitamin C acts as a cofactor for immune cell function and collagen cross-linking, while hesperidin modulates inflammatory responses and supports white blood cell activity
Hesperidin and other flavonoids inhibit LDL oxidation, reduce arterial inflammation, and improve endothelial function; potassium supports blood pressure regulation
Vitamin C reduces ferric iron to ferrous form, dramatically increasing non-heme iron absorption from concurrent plant-based foods
Polymethoxylated flavonoids (tangeretin, nobiletin) penetrate cell membranes and scavenge free radicals, protecting mitochondrial DNA and reducing AGE formation
Hesperidin crosses the blood-brain barrier and reduces neuroinflammation; folate supports neurotransmitter synthesis and methylation
Consuming tangerines with a balanced meal containing fat optimizes flavonoid and vitamin A absorption; midday consumption aligns with natural circadian vitamin C utilization and provides sustained energy without sleep disruption
Breaks a fast
While tangerines can be consumed anytime, pairing with a light meal or snack containing fat significantly improves bioavailability of fat-soluble compounds
Per 100 g of the default form. Bars show how much higher or lower tangerine is than the average across 95 peer foods in this category. Green means a favorable direction; amber means the opposite.
Tangerine is classified as a fruit. Tangerines are small, sweet citrus fruits rich in vitamin C and bioactive flavonoids, providing immune support and antioxidant benefits with minimal calories.
Tangerine scores 87/100 in Formulate, making it a great choice. Its strongest contributions come from Vitamin C, Vitamin B6, Thiamin. The score blends nutrient density, fiber, healthy fats, protein quality, bioactive compounds, and glycemic impact.
Not particularly. A 140 g serving provides about 1.1 g of protein (~2% of the 50 g daily value).
Not really. A 140 g serving provides about 2.5 g of fiber (~9% of the 28 g daily value).
In a 140 g serving, tangerine is highest in Vitamin C (~42% DV), Vitamin B6 (~18% DV).
Not really. A 140 g serving has about 16.2 g of net carbs (18.7 g total minus 2.5 g fiber).
Best in the midday. Consuming tangerines with a balanced meal containing fat optimizes flavonoid and vitamin A absorption; midday consumption aligns with natural circadian vitamin C utilization and provides sustained energy without sleep disruption
A typical serving is around 140 g (~74 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 tangerine alongside several other fruit sources.
Tangerine pairs nicely with: Pair with spinach or kale because vitamin C enhances non-heme iron absorption from leafy greens by up to 3-4 fold; Pair with almonds or walnuts because the vitamin C and polyphenols enhance absorption of phenolic compounds from nuts while providing complementary mineral profiles; Pair with fatty fish (salmon, mackerel) because fat-soluble vitamin A in tangerines is better absorbed with dietary fat, and omega-3s work synergistically with flavonoids for cardiovascular benefits; Pair with whole grains because the fiber in both foods slows glucose absorption and the vitamin C aids mineral bioavailability from grain phytates.
Encyclopedia entries that supply the same signature nutrients tangerine contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
These are the nutrients tangerinecontributes 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.