How Many Calories Does a Clementine Have? | Sweet & Simple Facts

A single medium clementine typically contains around 35 calories, offering a sweet, low-calorie fruit option.

Stepping into the kitchen, a bowl of bright clementines often signals a refreshing, easy snack. These small, seedless citrus gems are a favorite for their convenience and burst of flavor. Understanding their calorie content helps us enjoy them thoughtfully, fitting them into our daily eating patterns with ease.

How Many Calories Does a Clementine Have? | A Nutritional Snapshot

A medium clementine, weighing approximately 74 grams, provides about 35 calories. This calorie count primarily comes from its natural sugars, which give the fruit its characteristic sweetness. Clementines contain minimal amounts of protein and virtually no fat, making them a carbohydrate-focused food source.

When considering a typical serving, one clementine is a modest contribution to daily caloric intake. For those seeking a light, satisfying snack, this low calorie count positions clementines as an excellent choice. Their size and ease of peeling also make them a convenient option for quick energy boosts without heavy caloric load.

Beyond Calories: The Clementine’s Nutritional Profile

While their calorie count is low, clementines deliver a significant nutritional punch. They are particularly rich in Vitamin C, a vital antioxidant that supports immune function and skin health. A single clementine can provide a substantial portion of the daily recommended intake for this vitamin.

Clementines also offer dietary fiber, contributing to digestive wellness and satiety. The fiber content, though not exceptionally high, adds to the fruit’s ability to help manage hunger. Beyond Vitamin C and fiber, clementines contain smaller amounts of potassium, which supports fluid balance and nerve function, and folate, important for cell growth and function. These micronutrients enhance the overall health benefits of this small citrus fruit.

Understanding Serving Sizes and Weight

The calorie count of a clementine can vary slightly based on its size. A smaller clementine will naturally have fewer calories than a larger one. Most nutritional data refers to a “medium” clementine, which is a good average to consider.

To be precise, a medium clementine typically weighs between 70 and 80 grams. If you have access to a kitchen scale, weighing your fruit provides the most accurate calorie assessment. However, for most everyday purposes, assuming an average of 35 calories per medium fruit is a practical approach. This consistency makes it simple to track intake without needing exact measurements for every piece of fruit.

Clementine Calorie & Nutrient Breakdown

Nutrient	Per 100g	Per Medium Fruit (approx. 74g)
Calories	47 kcal	35 kcal
Carbohydrates	12g	9g
Sugars	9.2g	6.8g
Fiber	1.7g	1.3g
Protein	0.8g	0.6g
Fat	0.1g	0.1g
Vitamin C	48.8mg	36.1mg

Incorporating Clementines into a Balanced Diet

Clementines fit beautifully into a wide array of dietary approaches due to their low calorie count and rich nutrient profile. They excel as a standalone snack, offering natural sweetness and hydration. For a more substantial snack, pair them with a small handful of nuts or a dollop of Greek yogurt to add protein and healthy fats, creating a balanced option that sustains energy.

Beyond snacking, clementines lend themselves well to culinary applications. Their segments can brighten up green salads, fruit salads, or even savory dishes like roasted chicken or duck. The zest provides a fragrant addition to baked goods, marinades, and dressings. A simple clementine and avocado salad with a light vinaigrette offers a refreshing and nutrient-dense meal component. The versatility of clementines means they are not just a snack but a valuable ingredient in the kitchen.

Selecting and Storing Clementines for Optimal Freshness

Choosing the right clementines ensures the best flavor and texture. Look for fruits that feel heavy for their size, indicating juiciness. The skin should be bright orange, firm, and free from soft spots or mold. A slight give when gently squeezed is acceptable, but avoid any that feel mushy or overly hard.

Proper storage extends the life of your clementines. At room temperature, they will keep for about a week on your countertop. For longer storage, placing them in the crisper drawer of your refrigerator can keep them fresh for up to two weeks. Before eating, always wash clementines under cool running water, even if you plan to peel them, to remove any surface contaminants. The FDA recommends washing all produce before consumption to minimize the risk of foodborne illness.

Clementine Storage Guidelines

Location	Expected Shelf Life	Notes for Optimal Storage
Countertop (Room Temperature)	5-7 days	Keep in a cool, dry place away from direct sunlight. Do not store in airtight containers.
Refrigerator (Crisper Drawer)	1-2 weeks	Store loosely in a mesh bag or the original packaging. Avoid washing until ready to eat.
Freezer (Peeled Segments)	2-3 months	Peel, separate segments, and freeze on a baking sheet before transferring to an airtight container.

The Glycemic Index of Clementines

The glycemic index (GI) measures how quickly a food raises blood sugar levels. Foods with a low GI cause a slower, more gradual rise in blood sugar, while high GI foods lead to rapid spikes. Clementines have a relatively low glycemic index, typically falling in the range of 30-50, which is considered low to medium.

This low GI value means that the natural sugars in clementines are absorbed more slowly into the bloodstream. For individuals managing blood sugar levels, such as those with diabetes, clementines can be a suitable fruit choice in moderation. The fiber content also contributes to this slower absorption. Always consider the overall meal composition when assessing the impact of any food on blood sugar.

Clementines vs. Other Citrus: A Quick Comparison

Clementines belong to the mandarin orange family, but they have distinct characteristics. Compared to a standard orange, which can range from 60-80 calories for a medium fruit, clementines are smaller and generally lower in calories per piece. A medium orange often contains more Vitamin C and fiber simply due to its larger size, but gram for gram, their nutritional density is quite similar.

Tangerines, another close relative, are slightly larger and often have a more tart flavor profile than clementines, with a comparable calorie count per gram. Mandarins encompass a broader category, including clementines and tangerines. What sets clementines apart is their consistent sweetness, easy-to-peel skin, and typically seedless nature, making them a consistently popular and convenient option among citrus fruits.