Clementines are those little citrus fruits you see sold under brand names like Cuties, Darlings, or Halos. They’re super easy to peel and just the right size for a quick snack.
Beyond their convenience, clementines are also packed with nutrients. They’re a great source of vitamin C and fiber, plus other vitamins and minerals that are good for you.
But what about the carbs in a Cutie? If you’re watching your carbohydrate intake, you might be wondering how clementines fit into your diet. This article will give you a complete breakdown of the carbohydrate content of clementines, along with other essential nutritional information and a look at the health benefits these little fruits offer.
Clementine Nutrition Facts: A Detailed Breakdown
So, what exactly are you getting when you peel and enjoy a Cutie? Let’s break down the nutrition facts:
Macronutrient Profile
- Carbohydrates: One clementine (74g) has about 9g of carbohydrates, mainly simple sugars for a quick energy boost.
- Sugars: Clementines contain about 6.8g of naturally occurring sugars per fruit. Remember, naturally occurring sugars (like in fruit) are different from added sugars (like in processed foods).
- Fiber: You’ll also get about 1.3g of fiber per clementine. Fiber is important for healthy digestion and helps you feel full.
- Fat and Protein: Clementines are very low in fat (0.1g) and protein (0.6g) per fruit.
Vitamins and Minerals
- Vitamin C: One clementine packs about 36.1mg of Vitamin C, a key nutrient for your immune system and antioxidant protection. Just two clementines will almost meet the daily Vitamin C needs for most women!
- Potassium: You’ll find about 131mg of potassium per clementine. Potassium helps maintain healthy blood pressure.
- Folate: One clementine provides 36 micrograms of folate, or about 10% of your daily recommended value. Folate is especially important for pregnant women.
Calorie Count
One clementine (74g) has about 35 calories. Looking at the breakdown, about 92% of those calories come from carbs, 6% from protein, and 2% from fat.
The sweet health benefits of clementines
Besides being delicious, clementines are also good for you. Here are some of the ways these little citrus gems can boost your health:
Cardiovascular Health
Research suggests that eating more citrus fruits is linked to a lower risk of heart disease. Vitamin C, which clementines have in abundance, may help improve your cholesterol levels and blood pressure. Some studies have shown that people who eat plenty of citrus fruits have healthier arteries and a lower risk of stroke.
Immune System Support
Clementines are packed with vitamin C, a well-known immune booster. Vitamin C helps your body fight off infections and can shorten the duration of colds. As an antioxidant, it also protects your cells from damage caused by free radicals.
Cancer Prevention
Several studies suggest that eating citrus fruits like clementines may lower your risk of certain cancers, including breast, pancreatic, esophageal, and stomach cancers. One study even found that eating citrus fruits reduced the risk of breast cancer by 10%. The compounds in citrus fruits may help prevent cancer by fighting inflammation and preventing cell damage.
Bone Health
Clementines contain beta-cryptoxanthin, a type of carotenoid that your body can convert into vitamin A. Beta-cryptoxanthin may stimulate bone growth and reduce bone loss, helping to keep your bones strong and healthy.
Skin Health
Vitamin C is essential for healthy skin. It protects your skin from sun damage, stimulates collagen production (which keeps your skin firm and elastic), and aids in wound healing. Eating clementines can help you get your daily dose of vitamin C for glowing skin.
Brain Health
Hesperidin, an antioxidant found in clementines, may have benefits for brain health. Some research suggests that hesperidin can improve blood flow to the brain and protect brain cells from damage, potentially improving memory and cognitive function.
Iron Absorption
Vitamin C enhances the absorption of non-heme iron, the type of iron found in plant-based foods. Eating clementines with iron-rich foods like spinach or beans can help your body absorb more iron, preventing iron deficiency. Try adding clementine segments to a spinach salad or enjoying a clementine with your lentil soup.
Clementines: Things to keep in mind
While clementines are generally a healthy and delicious snack, there are a few things to consider.
Allergies and other adverse effects
Some people are allergic to citrus fruits. Symptoms of a citrus allergy can include hives, itching, swelling, or even difficulty breathing. If you suspect you have a citrus allergy, it’s important to talk to your doctor.
Also, some citrus fruits, particularly grapefruit, can interact with certain medications. It’s always a good idea to check with your pharmacist or doctor to see if clementines could affect any medicines you’re taking.
Selecting and storing clementines
Clementines are at their peak during the winter months, from November to February. When you’re choosing clementines, look for fruits that are firm and have a deep orange color. Avoid clementines that are soft, squishy, or have blemishes.
You can store clementines at room temperature for about a week, or in the refrigerator for two to three weeks.
How to enjoy clementines
Clementines are great eaten fresh, but you can also add them to salads or use them in recipes. For a quick and easy snack, try dipping clementine segments in melted dark chocolate or pairing them with a handful of nuts.
Don’t toss those peels! You can use clementine peels to make candied peels or to infuse flavor into teas or cocktails.
In Closing
Clementines are a delicious, nutritious snack that you can enjoy any time of the year. While they do contain carbohydrates, they’re also packed with vitamin C, fiber, and other essential nutrients that can boost your health.
Eating clementines may improve your cardiovascular health, support your immune system, and potentially help protect you from certain types of cancer.
So go ahead and add clementines to your diet! They’re a healthy and delicious way to add a little sweetness to your day and boost your overall well-being. Whether you peel them and eat them whole, add them to salads, or squeeze their juice into a refreshing drink, clementines are a versatile and nutritious choice that you can feel good about.