Health Benefits of Clementines

Can you guess what time it is? It’s time to learn about the health benefits of clementines! 

If you love mandarins and sweet oranges, then you will certainly love clementines. These are hybrid oranges that are known for their small size and perfect round shape. In fact, there are also seedless clementines. 

Clementines have a sweet, honey-like, and citrusy flavor that’s good for kids and adults. They’re also easy to peel and section into juicy and pulpy sacs for your favorite recipes. 

You can usually buy clementines from November to February when they’re fresh and in season. I’m sure you will add them to your favorite citrus fruits when you try them. 

health benefits of clementines
Clementines are small citrus fruits that are sweet and juicy, oozing with all the nutrients you need.

Pin this recipe on Pinterest to save for later

Aside from the refreshing quality they have, you can also expect that clementines will be good for you. Yes, they’re not just about flavor but health and wellness too.

Today, let’s talk about the health benefits of clementines that can possibly change your life! 

Nutrition Facts

Clementines may be small, but they have lots of nutrients that your body needs. Despite their size, these fruits can still have a big effect on your health. 

Here are the nutrients in an average-sized clementine, as suggested by the United States Department of Agriculture:

Water64.1 grams
Energy34.8 kcal
Protein0.629 grams
Carbohydrates8.88 grams
Fiber1.26 grams
Calcium22.2 milligrams
Magnesium7.4 milligrams
Phosphorus15.5 milligrams
Potassium131 milligrams
Vitamin C36.1 milligrams
Thiamin0.064 milligrams
Folate17.8 micrograms
Choline10.4 micrograms
Vitamin B60.056 milligrams
Sodium0.74 milligrams


Can you believe that one clementine has only 35 calories? With this amount, you can enjoy about two pieces of this fruit in a day. 

In fact, Eating Well mentioned that two clementines have the same amount of sugar as a banana! 


How many carbohydrates are in a clementine? Only nine carbohydrates! It’s also one of the best fruits for fruity and sweet low-carb recipes. With clementines, you can surely enjoy the sweetness without the extra carbs.


Even if a clementine only has one gram of fiber, it can already do a good job at boosting your fiber intake for the day. It’s also going to improve digestion and gut health. 

Just look at these nutrients and think about the level of change they can give. The clementine may be small, but it is certainly big on nutritional facts!

Vitamins and Minerals

Take better care of your health with the vitamins and minerals in a clementine. These contribute a lot to the benefits you can enjoy from this fruit:

  • Protein
  • Fiber
  • Vitamin C
  • Folate
  • Thiamine
  • Vitamin A
  • Vitamin B6
  • Vitamin E
  • Calcium
  • Potassium
  • Iron
  • Phosphorus
  • Magnesium

With these vitamins and minerals, you are guaranteed to experience the positive effects of clementines!

Plant Compounds

Clementines have many compounds, and three of these include citric acid, naringenin, and hesperidin.

Citric acid is a common compound in many citrus fruits. According to Healthline, citric acid can give you energy, nutrient absorption, and kidney health.

Meanwhile, naringenin has been proven to help with inflammation, detoxification, and heart function. On the other hand, hesperidin can be good for heart problems, metabolism, and blood vessels. 

With everything combined, I’m sure you will have a healthy lifestyle and a balanced diet with clementines! 

Health Benefits of Clementines

Wasn’t it fun learning about the nutrients these fruits provide? Now, let’s move on to the most awaited part: the health benefits of clementines! 

Reduces inflammation

With their high level of antioxidants, clementines are guaranteed to reduce inflammation and protect against various health problems. They can also prevent diseases like diabetes and even heart attacks.

According to a 2019 study in Bentham Science, hesperidin is a powerful anti-inflammatory antioxidant that can be good for human health. Clementines also have flavonoids to help your body respond to inflammation.

Nourishes the skin

Vitamin C is one of the best nutrients for increasing collagen for smooth and glowing skin. It also fights against acne and discoloration for a healthy complexion. 

Medical News Today mentioned that clementines also have wound-healing effects for faster skin repair. You won’t just feel refreshed, but you will look rejuvenated too! 

Promotes digestion

Even though clementine contains only one gram of fiber, it is known to promote digestion and weight loss. The fiber also increases good bacteria in the gut, which detoxifies and cleanses the body.

An article in WebMD explained that clementines can help the body absorb nutrients better. These fruits also have hydrochloric acid, which lowers the risk of infection.

Prevents cancer and kidney stones

Vitamins play an important role in protecting you from health problems. It’s a good thing that clementines are full of helpful nutrients to prevent cancer and kidney stones, among others. 

In fact, citrus flavonoids stop the growth of cancer tumors. According to Dr. Axe, clementines increase citrate to lower the risk of kidney stones. 

Improves vision

You might be surprised about citrus fruits, like clementines, ‘ potential to improve your vision. Clementines also contain powerful flavonoids and antioxidants that prevent age-related macular degeneration.

Brevard Health Alliance found that citrus fruits fight against free radicals to prevent cell damage. Clementines also have vitamin A to promote eye health. 

Boosts immunity

Have a fun way of boosting immunity with vitamins and minerals from clementines. By adding these fruits to your diet, you are surely protecting yourself from the common cold and flu. 

With vitamin C’s immune-boosting effects, your body can destroy harmful bacteria to limit their damage to cells. According to Eat This, Not That, clementines also reduce stress levels to lower your risk of getting sick.

Supports weight loss

Clementines are excellent fruits for low-calorie diets. One clementine has only about 35 calories, so you can eat something sweet without feeling guilty about it! 

A study in PLOS Medicine found that the fiber from clementines also makes you feel full and makes you eat less. You surely won’t regret including clementines in your diet.

Helps with hydration

Feel hydrated with the juicy, sweet goodness of clementines. A clementine has more than 60 grams of water, and you will enjoy more of its hydrating quality when you turn it into juice.

According to Nao Medical, clementine is a hydrating fruit with antioxidants to protect your cells from damage. Clementines must be this juicy for a reason! 

Improves brain function

Hesperidin is a powerful compound in clementines known to improve cognitive function. It promotes the growth and development of neurons in the brain.

Healthier Steps mentioned shared that clementines can help with depression to put you in a better mood. You can also trust that clementines can improve your memory. 

What more can you ask for from clementines? Their health benefits will definitely improve your life. No second thoughts; just go for those clementines! 

Ripening Process

I suggest buying clementines when they’re in season from November to February when they will have the best flavor and quality. You can buy unripe ones and ripen them with these tips:

  • Place clementines in a paper bag with a banana or apple.
  • Store them in a warm area to ripen for a few days.
  • Alternatively, just place them in a paper bag to ripen.

Enjoy the tastiest clementines by learning how to buy them as suggested by the Tasting Table:

  • Buy brightly colored clementines without blemishes.
  • You also can go for small clementines with smooth and glossy rinds.
  • The clementines should feel plump when you squeeze them.

Side Effects

There are so many reasons to eat clementines, but you still need to watch out for side effects. Watch out for these risks when you feel like you’ve had too many clementines:

  • Nausea – feeling sick to the stomach
  • Diarrhea – irregular and abnormal bowel movements
  • Pollinosis – an allergic reaction to pollen
  • Respiratory conditions – lung disorders and diseases
  • Stomachache – pain and discomfort in the stomach
  • Teeth problems – tooth decay and cavity
  • Acid reflux – gastric fluid in the esophagus

How many clementines can you safely eat in a day? According to The Donut Whole, it is safe to eat one to two clementines in one day. Keep this in mind to make the most out of clementines! 


Are you going over the moon over clementines yet? 

There’s so much to love about these fruits. Clementines are great for people of all ages. They’re also low in calories yet high in other essential nutrients your body needs. 

Here’s a quick list of the health benefits of clementines:

  • Reduces inflammation
  • Nourishes the skin
  • Promotes digestion
  • Prevents cancer and kidney stones
  • Improves vision
  • Boosts immunity
  • Supports weight loss
  • Helps with hydration
  • Improves brain function

Experience citrus fruits like never before with the incredible flavor and nutrients of the clementines. What time is it now? Well, it’s time to buy clementines for a lifelong journey of healthy living! 

Suggested Recipes

With the awesome flavors of clementine, you can use it in many recipes. It’s easy to prepare for whatever dish or drink you want to cook:

Believe me; the clementine goes with any juice recipe you can think of. You can also use it for your favorite smoothie combinations. Whether you eat it fresh or cook it into a dish, I’m sure you’ll love the results! 

Frequently Asked Questions

Are clementines healthier than oranges?

Oranges and clementines are both citrus fruits that are equal in nutrients. Both are rich in vitamins and minerals, giving you lots of health benefits. You can even enjoy them in combination. 

Can you eat clementines every day?

Yes, you can eat clementines every day as long as you eat them in moderation. Remember that eating too many of these can lead to nausea, diarrhea, and stomachaches. 

Is it OK to eat two clementines a day?

It is safe to eat two clementines in a day because they’re low in calories. Eating more than two clementines in a day may already expose you to health risks. 

What is the nutritional value of clementine?

Clementine is definitely valuable in terms of nutrients. It’s also rich in vitamins, minerals, and compounds, from which it gets most of its health benefits.

About Lola

Learn more

Never miss a recipe. Get new recipes and more in your inbox.

You might also like

Leave a Reply

Your email address will not be published. Required fields are marked *