Mandarin Oranges: Calories, Nutrition & Healthier Swaps
53 kcal per 100 g · Nutri-Score A
One medium piece (≈90 g) — 48 kcal · P/F/C 0.8/0.3/11 g
sugar: medium saturated fat: low salt: low fiber: low
Mandarins bring vitamin C and a little fiber in an easy-to-peel package; one small mandarin is about 40 kcal.
Mandarin Oranges nutrition facts per 100 g and per serving
| Nutrient | Per 100 g | Serving: two, 150 g |
|---|---|---|
| Calories | 53 kcal | 80 kcal |
| Protein | 0.8 g | 1.2 g |
| Fat | 0.3 g | 0.5 g |
| incl. saturated | 0 g | 0 g |
| Carbohydrates | 11 g | 17 g |
| incl. sugars | 11 g | 17 g |
| Fiber | 1.8 g | 2.7 g |
| Salt | 0 g | 0 g |
Values per 100 g as eaten, averaged from food composition tables (USDA FoodData Central and others) and rounded — a specific brand or recipe will differ a little.
protein 6%fat 5%carbs 89%
Calories in mandarin oranges by piece and serving
| Measure | Kcal | P / F / C, g |
|---|---|---|
| 1 small (75 g) | 40 | 0.6 / 0.2 / 8.3 |
| 1 medium (90 g) | 48 | 0.7 / 0.3 / 9.9 |
| 1 large (120 g) | 64 | 1 / 0.4 / 13 |
Piece and spoon weights are averages, the same ones the diary uses — there you can log a portion in pieces, spoons or grams.
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Portion → calories and macros
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Mandarin Oranges: nutrition highlights
It has 2.7 g of fiber per serving — roughly 11% of the 25 g a day most adults fall short of.
On the open Nutri-Score algorithm, mandarin oranges gets an A: one of the better picks in its category. The score weighs calories, sugar, saturated fat and salt against protein, fiber and the share of fruit, vegetables, legumes and nuts.
What to watch
- No red flags on the traffic light: sugar, salt and saturated fat per 100 g are all within the low-to-medium range.
How much movement is one serving?
One serving (two, 150 g) is 80 kcal — roughly 26 min of easy walking or 10 min of cycling for a 70 kg (154 lb) person. In the diary, minutes are worked out for your weight and the activities you actually do.
Healthier swaps for Mandarin Oranges
Swaps are picked the same way the app does it: from the same kind of food, with a serving matched to the same calories (±25%), and only when the swap is clearly better — not “salad instead of pizza”.
- Guava — 130 g, 78 kcal: +4.3 g fibre.
- Blackberries — 220 g, 79 kcal: −5.7 g sugar, +9 g fibre.
- Blackcurrants — 180 g, 79 kcal: +5.9 g fibre.
- Feijoa — 160 g, 78 kcal: +7.5 g fibre.
Mandarin Oranges vs similar foods: calories compared
| Per 100 g | Kcal | P / F / C, g |
|---|---|---|
| Orange | 47 | 0.9 / 0.1 / 9.4 |
| Pineapple | 50 | 0.5 / 0.1 / 11 |
| Apple | 52 | 0.3 / 0.2 / 12 |
| Mandarin Oranges | 53 | 0.8 / 0.3 / 11 |
| Blueberries | 55 | 0.7 / 0.3 / 12 |
| Pear | 57 | 0.4 / 0.1 / 12 |
| Dragon Fruit | 57 | 0.4 / 0.1 / 12 |
FAQ
How many calories are in 100 g of mandarin oranges?
100 g of mandarin oranges has 53 calories, with 0.8 g protein, 0.3 g fat and 11 g carbohydrates (1.8 g fiber).
How many calories are in a serving of mandarin oranges?
A serving (two, 150 g) has 80 calories: 1.2 g protein, 0.5 g fat and 17 g carbs.
What are the macros of mandarin oranges?
Per 100 g: 0.8 g protein, 11 g carbs and 0.3 g fat. By calories that's about 6% protein, 89% carbs and 5% fat.
How long do you have to walk to burn a serving of mandarin oranges?
About 26 min of easy walking or 10 min of cycling for a 70 kg (154 lb) person — that's the 80 calories in one serving (two, 150 g).
How many calories are in one mandarin orange?
A medium one (about 90 g) has 48 calories; a small one (75 g) 40 and a large one (120 g) 64.