Tangerine (Kinnow): Nutrition, Glycemic Index & Health Benefits

Tangerine, commonly known in Pakistan as kinnow, is a popular citrus fruit valued for its refreshing taste, vibrant color, and rich nutritional profile. Belonging to the citrus family, tangerines are widely consumed during the winter season and are appreciated not only for their flavor but also for their health benefits. This article explores tangerine as a fruit, its nutritional value, glycemic index, and its role in a healthy diet.

What Is a Tangerine (Kinnow)?

Tangerine is a type of citrus fruit closely related to oranges but smaller in size, easier to peel, and slightly sweeter in taste. In South Asia, especially Pakistan, the kinnow variety is one of the most commonly grown and consumed citrus fruits. Tangerines are known for their thin peel, juicy segments, and balanced sweet-tart flavor.

As a citrus fruit, tangerine shares many characteristics with oranges, mandarins, and clementines. However, kinnow stands out due to its juiciness and higher vitamin C content, making it a seasonal favorite for both fresh consumption and juice extraction.

Nutrition Profile of Tangerine

Tangerines are nutrient-dense fruits, meaning they provide a high amount of essential nutrients with relatively low calories.

Key Nutritional Components (per medium-sized tangerine):

• Calories: ~45–50 kcal

• Carbohydrates: ~11–12 g

• Natural sugars: ~8–9 g

• Dietary fiber: ~2 g

• Vitamin C: ~25–30 mg

• Vitamin A: Present in the form of beta-carotene

• Potassium: ~160 mg

Tangerines are particularly rich in vitamin C, an antioxidant that supports immune function, skin health, and wound healing. They also contain flavonoids and carotenoids, which help protect the body from oxidative stress.

Glycemic Index of Tangerine

The glycemic index (GI) measures how quickly a food raises blood sugar levels. Tangerines have a low to moderate glycemic index, generally ranging between 40 and 45, which classifies them as a low-GI fruit.

Why This Matters

Low-GI foods cause a slower and more gradual rise in blood glucose levels. This makes tangerines a suitable fruit choice for:

• People managing blood sugar levels

• Individuals with diabetes (in moderate portions)

• Those aiming for sustained energy levels

The fiber content in tangerines plays a key role in slowing sugar absorption, preventing sudden spikes in blood glucose.

Health Benefits of Tangerine

1. Boosts Immunity

Thanks to its high vitamin C content, tangerine helps strengthen the immune system, especially during winter months when seasonal illnesses are common.

2. Supports Heart Health

Potassium and antioxidants in tangerines contribute to better blood pressure regulation and reduced risk of cardiovascular diseases.

3. Aids Digestion

Dietary fiber improves digestion, supports gut health, and helps prevent constipation.

4. Supports Skin Health

Vitamin C promotes collagen production, which is essential for healthy skin, while antioxidants help combat premature aging.

5. Weight-Friendly Fruit

Low in calories and high in water content, tangerines are an excellent snack option for those maintaining or managing weight.

Tangerine in a Healthy Diet

Tangerines can easily be included in a balanced diet in various ways:

• Eaten fresh as a snack

• Added to fruit salads

• Used in fresh juices (preferably without added sugar)

• Combined with nuts or yogurt for a balanced snack

Best Time to Eat Tangerines

Tangerines are best consumed in the morning or between meals to maximize nutrient absorption and avoid digestive discomfort.

Portion Control

While healthy, moderation is key. Consuming 1–2 tangerines per day is generally considered ideal for most individuals.

Conclusion

Tangerine (kinnow) is more than just a seasonal citrus fruit—it is a nutritional powerhouse packed with vitamins, antioxidants, and fiber. With a low glycemic index, it fits well into a healthy diet, including for individuals who are mindful of blood sugar levels. Its refreshing taste, combined with numerous health benefits, makes tangerine a smart and delicious choice during citrus season.

By understanding its nutrition profile and health impact, consumers can make informed dietary choices and fully enjoy the benefits of this vibrant citrus fruit.