Immune & Recovery
Tangerine
A smaller, sweeter citrus than an orange, with an easy-to-peel profile and a comparable vitamin C punch.
Bone Health
Vision
Immunity
Serving
1 medium (88g)
Calories Per Serving
47
Key nutrients
Vitamin C, vitamin A, flavonoids
Nutrient density
73
Why it’s worth eating
Tangerines are rich in vitamin C, fiber, and flavonoids. They support immune and skin health. Enjoy as a portable snack or add to salads and desserts.
What you may notice
Cold/flu frequency
Skin appearance
Markers worth tracking
Vitamin C status
LDL cholesterol
How to eat it
Eat the whole segment, including the thin white pith when possible, it carries fiber and flavonoids the juicy flesh alone lacks.
Pairs well with
Iron-rich foods (beans, leafy greens), vitamin C improves absorption of non-heme iron
Nuts, a classic snack pairing that adds protein and healthy fat
Storage
Store at room temperature for about a week, or refrigerate for up to two weeks.
The numbers, per 1 medium (88g)
0%
Vitamin K
3%
Vitamin A
26%
Vitamin C
3%
Calcium
1%
Iron
3%
Magnesium
3%
Potassium
0%
Vitamin B12
0%
Vitamin D
Fiber
1.6g
Tangerines (mandarin oranges), raw (FDC 169105)
Evidence
C
A genuine, long-running Japanese prospective cohort that is underreported in Western wellness content. Observational associations only - residual confounding is possible.
Study dose vs. serving
Inverse associations between serum beta-cryptoxanthin and risk of liver dysfunction (elevated ALT), metabolic syndrome, insulin resistance, low bone mineral density and atherosclerosis.
Sugiura M, et al. Mikkabi prospective cohort study, Shizuoka, Japan (cohorts recruited 2003 and 2005), using serum beta-cryptoxanthin as a biomarker of satsuma mandarin intake. E.g. Br J Nutr. 2016;115:1462-1469 (liver dysfunction) and Br J Nutr. 2015;114:1674-1682 (metabolic syndrome).
Use caution if
You have acid reflux, citrus can worsen symptoms in sensitive people
You take certain medications metabolized like grapefruit, citrus family fruits can occasionally interact; worth checking
Details
Type
Fruits & Veg
Season
Late autumn to winter (Nov-Jan)
Forms
Fresh, canned segments, juice
Price
Budget
Bioactive
Beta-cryptoxanthin (abundant in satsuma mandarin, Citrus unshiu)
Heat stable
Yes - a fat-soluble carotenoid, reasonably heat-stable
Reliability
3 / 5
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