Clementine Nutrition

Full Nutritional Breakdown (per 100g of fresh clementine)

Here’s a snapshot of what you get in every 100 grams of clementine:

Calories: 47
Carbohydrates: 12 g
Sugars: 9 g
Protein: 0.9 g
Fat: 0.1 g
Fiber: 1.7 g
Vitamin C: 48.8 mg (over 50% DV)
Potassium: 177 mg
Folate (Vitamin B9): 24 mcg
Calcium: 30 mg
Magnesium: 10 mg
Vitamin A: 34 IU
Thiamine (B1): 0.08 mg
Antioxidants: Includes hesperidin, narirutin, and beta-cryptoxanthin

Spotlight Nutrients: Vitamin C, Potassium, and Fiber

If we had to crown just a few nutritional superstars in clementines, vitamin C, potassium, and fiber would steal the show.  Each plays a powerful, science-backed role in keeping your body in balance.

Vitamin C isn’t just an immunity booster—though it’s fantastic for that, too. This antioxidant powerhouse protects your cells from oxidative damage, enhances iron absorption, and supports collagen production for healthy skin, joints, and connective tissue. Just one clementine gives you over half your daily vitamin C needs.

Potassium is another key player.  This mineral is critical for muscle contractions, fluid balance, and maintaining healthy blood pressure.  Clementines offer a gentle boost of potassium, which helps counterbalance sodium intake and supports cardiovascular health.

Fiber, while often overlooked, is essential for digestive health and appetite regulation.  The type of fiber in clementines helps keep your gut microbiome happy and reduces blood sugar spikes after meals.  It’s also a quiet contributor to heart health by aiding in cholesterol management.

Core Health Benefits of Clementines

Let’s talk real-life benefits.  When you regularly include clementines in your diet, your body responds with improved vitality in several areas:

Immune Support: Thanks to the high vitamin C content, clementines strengthen the immune system by boosting white blood cell production and protecting against harmful pathogens.  Their antioxidant compounds also reduce inflammation and shorten the duration of colds.

Digestive Health: With a solid serving of fiber and natural digestive enzymes, clementines support smoother bowel movements and help prevent constipation.  The gentle acidity also encourages saliva production, which begins the digestive process.

Heart Health: The potassium in clementines contributes to healthy blood pressure levels, while fiber supports lower LDL cholesterol.  The antioxidants, particularly flavonoids like hesperidin, further protect blood vessels from oxidative stress and inflammation.

Mental Wellbeing and Energy: The sweet citrus aroma and vitamin B content of clementines help elevate mood and combat fatigue.  Their natural sugars offer a quick energy boost without the crash that comes from processed snacks.

Hydration and Skin Health: Clementines are over 85% water, helping to keep you hydrated.  Combined with vitamin C, that hydration gives skin a plump, healthy glow and supports tissue repair.

How Much Is Just Right?

A good daily serving of clementines is one to two medium fruits.  This provides enough vitamin C to meet your daily needs, plus a meaningful dose of fiber and potassium.  For children or active adults, two to three clementines can be a refreshing way to boost fruit intake.  Athletes, people recovering from illness, or those dealing with high stress may benefit from slightly more—especially because of the immune and hydration benefits.  On the flip side, individuals with citrus sensitivities or those taking certain medications should moderate intake, as we’ll explore shortly.

Clementines in Real Life: How People Use Them

Sara, a busy mom of three, keeps a bowl of clementines on the kitchen counter year-round.  “They’re my go-to when I need a quick snack I can trust,” she says.  “My kids love peeling them on their own, and I feel good knowing they’re getting vitamins instead of reaching for candy.”

Daniel, a marathon runner, swears by clementines post-run.  “I pack two in my gym bag and eat them with some almonds after training.  They give me just the right boost—hydration, carbs, and vitamin C.”

Alicia, a college student, uses clementines to manage afternoon energy dips.  “I used to grab sugary energy drinks, but now I eat a clementine and take a five-minute break.  It wakes me up and helps me concentrate.”

Clementines for Fitness and Recovery

Clementines are a secret weapon for fitness enthusiasts.  Whether before or after a workout, they provide fast-acting carbohydrates for fuel and replenishment.  Their potassium helps replace electrolytes lost through sweat, and the hydration factor supports muscle recovery and circulation.  Even better? The antioxidants in clementines may reduce post-exercise inflammation, which helps you recover faster and feel less sore.  Pair a clementine with a handful of protein-rich nuts or yogurt, and you have a simple, powerful post-workout snack that hits all the right notes.

Sweet Meets Savory: How to Eat Clementines Creatively

Clementines are far more versatile than most people realize.  Sure, they’re delightful as a grab-and-go snack, but they shine in both sweet and savory dishes.  For breakfast, toss clementine segments into oatmeal or Greek yogurt with a drizzle of honey and chia seeds.  Try blending them into smoothies with spinach, banana, and ginger for an energizing green start.  In savory dishes, clementine zest and juice bring a bright acidity to sauces, glazes, and marinades.  A favorite? Clementine-glazed salmon or chicken with garlic, thyme, and roasted vegetables.  You can even toss the fruit segments into salads with arugula, goat cheese, and walnuts for a perfect balance of sweet and sharp.  And for dessert? Dip clementine slices in dark chocolate and chill them for an antioxidant-rich treat that feels decadent but is totally nourishing.

Freshness, Ripeness, and Their Nutritional Impact

Clementines are typically harvested at peak ripeness and don’t continue to ripen much after picking.  This means the fruit you buy is usually ready to enjoy—and at its nutritional best.  Ripe clementines have a bright, glossy peel that gives slightly under pressure and a strong, citrusy aroma.  Fresher clementines tend to have higher vitamin C content and more vibrant flavor. Storing them in a cool place (but not too cold) helps preserve both nutrients and juiciness.  Over time, the fruit may dry out, losing moisture and diminishing in flavor—but it still holds fiber and basic vitamins unless overly desiccated.

Are There Any Downsides?

While clementines are generally safe for most people, there are a few considerations. Individuals with citrus allergies should avoid them, and those taking medications like statins or calcium channel blockers should consult a doctor—certain citrus compounds can interfere with drug metabolism.  Additionally, the natural acidity in clementines may aggravate acid reflux in sensitive individuals if consumed in large amounts.  Eating them with other foods can help buffer this effect.  And while the sugar in clementines is natural, people managing diabetes should still be mindful of portion sizes and balance them with protein or fiber to avoid glucose spikes.

A Bright Finale: Why Clementines Deserve the Spotlight

It’s easy to overlook clementines because of their size and simplicity—but that’s precisely what makes them special.  They’re a vibrant, efficient source of essential nutrients that support immunity, energy, heart health, and digestion.  They fit seamlessly into busy routines, athletic regimens, children’s lunchboxes, or elegant recipes.  In a world of trendy superfoods and exotic imports, clementines remind us that sometimes the most powerful nutrition comes in the most familiar forms.  Whether you’re trying to eat healthier, feel more energized, or simply enjoy food that makes you smile, clementines deliver joy in every juicy bite.  So go ahead—stock up, peel one open, and savor the sunshine.  Your body (and taste buds) will thank you.