What's in Season: Mandarin Oranges

What's in Season: Mandarin Oranges by Emily Weeks, RDN, LD

Mandarin oranges are one of the sweetest members of the orange family, and in fact, the term “mandarin” applies to an entire group of citrus fruits! Clementines, tangerines, sumo, and satsuma are all varieties of mandarin oranges. They are all smaller in size, bright orange, and have skin that’s easy to peel. Mandarins are commonly eaten as snacks because of their convenient small size, but they’re also popular in savory dishes and desserts!

Grown mostly in California, mandarins are considered a winter fruit and are in season November through April. This is when a lot of other fruits are out of season, like berries.

Common Types of Mandarin Oranges

Clementines: The smallest mandarin orange, they are seedless and very easy to peel, making them a great choice for kids.
Tangerines: This larger variety of mandarin orange is more tart and has a deeper orange/red color.
Sumo: A larger variety that has the most intense orange flavor.
Satsuma: Originating from Japan, this seedless variety has a thicker, more delicate skin and bruises easily, making it great to eat locally or used in canning for shipment.

How to Pick and Store Mandarin Oranges

Clementines are usually found in two- or five-pound bags, while tangerines and sumo mandarins are sold individually. Choose fruits that look heavy for their size and are unblemished. Store mandarin oranges in a cool, dark place such as the fridge. They’ll ripen much quicker at room temperature and easily mold if not eaten within a week. Mandarins stored in the fridge can last from two weeks to a month.

Mandarin oranges can also be found in the canned foods aisle. Be sure to choose canned or packaged mandarin oranges labeled as “no sugar added” and drain well before eating to help reduce the effect on blood glucose (blood sugar). Mandarin oranges aren’t typically found in the freezer aisle, as freezing reduces the taste and texture of oranges.

Nutritional Benefits of Mandarin Oranges

Mandarin oranges are delicious and full of nutrition, all in a tiny package! A large 120g mandarin orange (about 2 ¾ inches in diameter) has about 60 calories and 15 grams of carbohydrates. Smaller sized clementines contain about 35 calories and 10 grams of carbohydrates.

Mandarin oranges are also an excellent source of vitamin C, which is an antioxidant that helps the immune system function and creates collagen, essential for wound healing and healthy skin. A large mandarin orange contains more than 50% of the vitamin C you need in a day.

Ways to Eat Mandarin Oranges

Easily peeled and separated into segments, mandarin oranges make excellent quick snacks for both children and adults. They’re also easy to transport for packing in lunch boxes or hiking backpacks. Segments of mandarin oranges can be used in both fruit and veggie salads, salsa, tacos, parfaits, and so much more. Larger mandarins like tangerines and satsumas are juicier than the smaller varieties and can be juiced to use in salad dressings and marinades.

Diabetes-Friendly Orange Recipes
Want some more inspiration for using mandarin oranges? Try these diabetes-friendly recipes that feature this small citrus powerhouse.

Broccoli and Mandarin Orange Salad

Ponzu Pork Tacos with Mandarin Oranges

Mandarin Salsa and Prosciutto Bruschetta

February 2023

Breakfast Desserts Lunch Salads Snacks Vegan Vegetarian

How to Start a Healthy Day

Follow these tips to start your day right! Studies have repeatedly shown the benefits of a healthy breakfast. In fact, a good start can help you manage glucose levels, too! Follow the steps below to take the hassle and headache out of your first meal of the day.
Miss Drinking Juice? Try These Citrus Hacks

Growing up, many of us may have had parents who were keen for us to drink a glass of orange juice with breakfast. And that habit stayed with us into adulthood. However, for people with diabetes, orange juice—and other juices—were probably among the first items we were counseled to avoid.
Why You Should Eat Plant-Based Foods

When it comes to reducing inflammation and the risk for chronic diseases, switching to plant-based foods is an excellent choice. Eating more plant-based foods such as tofu, beans, soy, and lentils and using substitutes for dairy and meat, helps to reduce inflammation in the body and increase phytochemicals and antioxidants in our daily meals. For those with prediabetes or diabetes, consuming more plant-based foods can also help reduce the risk of other chronic diseases such as high blood pressure and heart disease. Including more protein at meals also helps to reduce how high blood glucose (blood sugar) rises after you eat.
What is Intuitive Eating?

It seems every year there’s a new fad diet that everyone is talking about. But recently non-diet approaches like “Intuitive Eating” or “Mindful Eating” have gained in popularity. What do these terms mean, and how do they work?
Ask the Experts: What is the ADA Diet?

Nutrition information in the media around diabetes meal planning is complicated and constantly changing. Type "diabetic diet" into a search engine and you're going to get thousands of confusing results. Should you be vegan? Low-carb? Keto? Should you cut out fat or eat nothing but fat? Everyone seems to be suggesting something different. So what is the American Diabetes Association diabetes diet?
Our Most Popular Breakfast Recipes

Breakfast recipes are among the most common searches on Diabetes Food Hub, so we decided to round up some of our most popular breakfast recipes in one place. Whether you are looking for low carb, high fiber, on-the-go, or something for a weekend brunch, we’ve got you covered!

Recommended for You