Clementines are a cross between mandarin oranges and sweet oranges. Small, bright orange, and easy to peel — they’re one of the most convenient fruits you can eat.
Unlike many citrus fruits, clementines are typically seedless and taste sweeter than regular oranges. That’s why they’re so popular with kids (and their parents).
They pack a serious vitamin C punch and deliver antioxidants that support your immune system. One catch: like grapefruit, they contain compounds that can interact with certain medications.
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Available on the App StoreHere’s what you need to know about clementine nutrition, health benefits, and potential downsides.
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Nutrition facts of clementines
Clementines are about the size of a golf ball. Despite their small size, they deliver solid nutrition with minimal calories.
One clementine (74 grams) contains:
- Calories: 35
- Protein: 1 gram
- Fat: 0 grams
- Carbs: 9 grams
- Fiber: 1 gram
- Vitamin C: 40% of the daily value
- Folate: 5% of the daily value
- Thiamine: 5% of the daily value
The calories come mostly from natural sugars. But that 40% daily value of vitamin C is the real highlight. This antioxidant supports your immune system and protects cells from damage caused by free radicals.
You also get folate and thiamine — B vitamins that help prevent anemia and keep your metabolism running smoothly.
Summary: One clementine delivers 40% of your daily vitamin C needs plus folate and thiamine, all for just 35 calories.
Health benefits of clementines
Beyond vitamin C, clementines offer several health perks. They’re loaded with antioxidants, support skin health, and provide fiber. Plus, kids actually want to eat them — which is a win for parents everywhere.
Packed with antioxidants
Clementines contain multiple antioxidants that fight inflammation and protect your cells from free radical damage. Research links these compounds to reduced risk of type 2 diabetes, heart disease, and other chronic conditions.1
Beyond vitamin C, you get:
- Hesperidin — A citrus flavonoid with strong anti-inflammatory effects. A meta-analysis of 18 human studies found it significantly lowered inflammatory markers like CRP and IL-6.2
- Beta-carotene — Your body converts this to vitamin A. It supports cell growth and helps regulate blood sugar.
- Narirutin — Early research suggests it may support brain health, though human studies are still limited.
May improve skin health
Your skin needs vitamin C to produce collagen — the protein that keeps it firm and smooth.3 Without enough vitamin C, collagen production drops, and wrinkles become more noticeable.
Eating vitamin C-rich foods like clementines helps maintain healthy collagen levels. The antioxidant effects also combat free radical damage from sun exposure and pollution, which can reduce redness, acne, and uneven skin tone.
Boost your fiber intake
One clementine has just 1 gram of fiber. That doesn’t sound like much — but eat two or three as a snack, and it adds up.
Fiber feeds the beneficial bacteria in your gut and keeps things moving. It binds to cholesterol in your digestive tract, helping lower blood cholesterol levels. Studies also link higher fiber intake to reduced risk of type 2 diabetes and healthier body weight.
Interested in other citrus fruits and their benefits? They all offer similar fiber perks.
Great for getting kids to eat fruit
Let’s be honest: getting kids to eat fruit can be a battle. Clementines make it easy. They’re small, sweet, seedless, and fun to peel.
According to the National Cancer Institute, only about one-third of American children eat enough fruit. Poor fruit intake in childhood often leads to poor eating habits as adults. Tangerines work well too, but clementines tend to be sweeter and easier for small hands.
The fact that clementines are affordable and kid-approved makes them a simple way to build healthy habits early.
Summary: Clementines deliver antioxidants, fiber, and skin-supporting vitamin C. They’re also one of the easiest ways to get kids eating more fruit.
Potential downsides of clementines
Clementines contain furanocoumarins — the same compounds that make grapefruit problematic with certain medications.
Suggested read: Oranges: Nutrients, Health Benefits, and Juice
If you take statins (cholesterol-lowering drugs), furanocoumarins can increase their concentration in your blood, potentially causing serious side effects. The same applies to some blood pressure medications and other drugs.
Not sure if your medication is affected? Ask your doctor or pharmacist before eating clementines regularly.
Summary: Like grapefruit, clementines contain furanocoumarins that can interact with statins and other medications. Check with your healthcare provider if you’re on prescription drugs.
How to enjoy clementines
Peeling a clementine takes seconds. Just dig your thumb into the top or bottom and the rind comes off in one or two pieces.
Separate the segments and you’re ready to eat. Most clementines are seedless, but check before giving them to young kids.
A few ways to enjoy them:
- Straight out of hand as a snack
- Tossed into salads for a sweet pop
- Added to yogurt or oatmeal
- Frozen for a refreshing summer treat
One clementine works for a kid’s snack. Adults typically eat two.
Summary: Clementines peel easily and work as a snack, salad topping, or dessert addition.
Summary
Clementines are sweet, seedless, and peel in seconds. They’re loaded with vitamin C (40% of your daily needs in one fruit), plus antioxidants like hesperidin and beta-carotene that fight inflammation and support overall health.
The main caution? If you take statins or certain other medications, the furanocoumarins in clementines can cause interactions — similar to grapefruit.
For most people, clementines are an easy, healthy snack. Kids love them, and they make getting enough fruit effortless. Want to learn more about vitamin C? Check out how much vitamin C you need per day.
Mahmoud AM, Hernández Bautista RJ, Sandhu MA, Hussein OE. Beneficial Effects of Citrus Flavonoids on Cardiovascular and Metabolic Health. Oxid Med Cell Longev. 2019;2019:5484138. PubMed ↩︎
Buzdağlı Y, Eyipınar CD, Kacı FN, Tekin A. Effects of hesperidin on anti-inflammatory and antioxidant response in healthy people: a meta-analysis and meta-regression. Int J Environ Health Res. 2023;33(12):1390-1405. PubMed ↩︎
Pullar JM, Carr AC, Vissers MCM. The Roles of Vitamin C in Skin Health. Nutrients. 2017;9(8):866. PubMed ↩︎
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