This article has been Fact-Checked by Kendall Kennedy MS, RD, RYT
Choosing the right foods when trying to lose weight can be confusing with all the options. What about clementines, are they good for weight loss?
People often think about clementines as small oranges, and while they are very similar there are some slight differences. One advantage clementines have over oranges is how easy they are to peel by hand. This makes them easy to bring with you as a snack.
Like most fruits, many people will benefit in terms of weight loss by eating more whole clementines. Find out just how good they are and some weight loss friendly ways to eat them.
Clementines vs mandarins vs oranges
You may be confused by all these fruits that look similar but have different names.
The reason that clementines look so similar to mandarins and oranges is because clementines are actually a hybrid between the mandarin orange and the sweet orange.
Their nutritional contents are very similar but there are some differences in the amount of fiber. This makes a difference for weight loss.
Micronutrients in clementines
The first thing to look at is the amount of micronutrients in clementines.
Micronutrients are a group of nutrients your body absolutely needs to survive and thrive. Micronutrients include vitamins and minerals. These are involved in basically every aspect of your health, including weight loss.
100 grams of clementines provides you with approximately (1):
- Vitamin C: 88% of the DV (Daily Value)
- Thiamin: 6% of the DV
- Folate: 6% of the DV
- Potassium: 5% of the DV
And some other vitamins and minerals in less significant amounts. Besides vitamin C the amount of vitamins and minerals is rather lacking compared to many other whole foods.
For most vitamins and minerals clementines are not the greatest fruit.
Clementines do contain certain kinds of antioxidants, substances that help your body deal with oxidative damage. It is not entirely clear if and to what extent antioxidants help weight loss.
Fiber in clementines for weight loss
Another very important factor for weight loss is the amount of fiber in your food.
Clementines contain around 1.7 grams of fiber per 100 grams.
That’s a decent amount of fiber per 100 grams compared to many whole foods.
Fiber has multiple benefits for weight loss. First of all, it feeds your microbiome, the microbes that live in your intestines. The health of your microbiome influences your body’s health and weight. Feeding it well is usually not a bad idea.
Fiber also helps you feel less hungry without adding a lot of calories to your diet. Hunger and cravings can be a big pitfall for people trying to lose weight, so avoiding this is a big plus.
With the amount of fiber in clementines you can reduce the time you spend craving for food a decent amount.
Do clementines help you lose weight?
You still need a final piece of the puzzle. The amount of calories in clementines.
Clementines contain 47 calories per 100 grams. 42.9 of these calories come from the carbohydrates (12 g per 100 grams of which 1.7 g fiber).
Clementines are not the greatest for low carb diets like the keto diet but you should be able to fit some in if you want.
The amount of calories in clementines is not that high in general. There are both lower-calorie fruits and higher calorie fruits. Compared to many vegetables, clementines are a little higher in calories.
That being said, clementines are still generally a very low-calorie food that can help you feel fuller with its fiber content. This can help you avoid higher-calorie foods. That is enough for most people to make clementines help them lose weight.
If you like clementines you can most likely fit this fruit in your diet. If not you don’t have to go out of your way to force it into your daily eating habits. Other foods can be better for weight loss.
If you are gaining weight while eating clementines, the first place to look at is the rest of your diet and other lifestyle habits. Clementines are generally not fattening.
How many clementines can you eat a day to lose weight?
The first thing you have to know is that some people have an allergy to citrus fruits. Clementine juice can also interract with medication (2).
Besides those things, nutrition is always a bit of a puzzle in terms of what the perfect diet looks like. It’s a pretty individual thing.
Consuming enough micronutrients is important for both your short and long-term health and weight loss. Clementines don’t help you reach your daily micronutrient goals that much so you will need other foods as well.
That’s why something like the fruit diet, mostly eating fruits, is just plain bad for you.
If you have consumed enough micronutrients you can see how many clementines still fit within your daily calories. The amount will be different from individual to individual from day to day, it can be 0 too.
Healthiest ways to eat clementines
Clementines make for a great snack on their own partly because of how easy they are to peel by hand. They also combine great with other healthy foods. Here are some healthy dishes you can combine with clementines:
If you are looking to lose weight you want to avoid dessert recipes with clementines and clementine juice.