Tangelo is a cross between a citrus reticulate variety, like a mandarin orange or an orange, and a citrus maxima variety, like a pomelo or a grapefruit. The nutritional value of tangelos is quite impressive.
They are rich in dietary fiber and various essential vitamins and minerals. Tangelos contain vitamins A and B-6, riboflavin, thiamine, niacin, folate, and pantothenic acid. These fruits are excellent sources of vitamin C.
Tangelos have a lot of the same flavonoid compounds as other fruits in the citrus family, like oranges.
Tangelos contains about 4% of your daily value of potassium, a mineral that supports cardiovascular health, protein synthesis, and fluid balance.
High potassium levels could reduce stroke risk, enhance bone health, and manage blood pressure.
Though tangelos are good for you, either raw or cooked, they will retain more vitamin C content if consumed raw.
Let’s get to know some more exciting nutrition facts about tangelos.
Nutrition facts tangelo
According to the United States Department of Agriculture, a serving of Minneola tangelos (95g) provides the following nutritional value:
- Calories: 45
- Protein: 1g
- Carbohydrate: 11g
- Fiber: 2g
- Sugars: 9g
- Calcium: 40mg
- Iron: 0.1mg
- Potassium: 170mg
- Sodium: 0mg
- Vitamin C: 50mg
Is there protein in tangelo fruit?
The protein content in tangelos is not exceptionally high. One serving of tangelos (95 g) contains just 1 gram of protein.
How many calories are in a tangelo?
Tangelos are low-calorie fruits. A 100-gram serving size of minneola tangelo contains 47 calories, while a 95-gram serving size of the same tangelo supplies approximately 45 calories.
Calorie breakdown: minneola tangelo (95g)
- Calories: 45
- Fat: 0g (0%)
- Protein: 1g (9%)
- Carbohydrate: 9g (91%)
The primary source of calories in tangelos is carbohydrates, with 91%, while protein contributes 9%.
How many carbs are in a tangelo?
A serving size of tangelo (95g) contains 11 grams of total carbs and a net carb of 9 grams, while 100g of minneola tangelo contains 11.6 grams of total carbs and 9.5 grams of net carbs.
The glycemic load is 5.5, and tangelos have a glycemic index of 42. They are viewed as low-glycemic foods.
How much fiber in a tangelo?
The serving size of tangelo (95g) supplies 2 grams of dietary fiber, which is 7% of the daily value. At the same time, 100 grams contains 2.1 grams of dietary fiber.
How much vitamin C is in a tangelo?
Like their parents, oranges, and grapefruits, Tangelos are an excellent source of vitamin C. Serving minneola tangelo (95g) contains 50mg of vitamin C, about 56.0% of your daily value of vitamin C.
Vitamin C is essential for good health in many ways. Its functions in the immune system and as an antioxidant booster make it especially significant.
Benefits of a tangelo
Here are some of the benefits that prove the nutritional value of tangelos:
1. Tangelo may help in a weight-loss plan
This makes tangelo fruit an excellent low-calorie snack for those on a weight-loss diet. It may help you consume lesser calories than you burn, the only proven method for weight loss.
In one study of over 800 people, those who consumed more portions of fruits and vegetables had a higher success rate with weight loss and weight maintenance than those who consumed fewer servings.
In addition, the fiber content in tangelo can make it suitable for weight-loss plans because it will make you feel fuller for longer.
2. Tangelo is high in vitamins and minerals.
A serving size of minneola tangelo has more than half of your daily value of vitamin C and other vitamins and minerals. ‘
Vitamin C is a potent antioxidant. It can aid in preventing the harm brought on by excessive levels of free radicals, which can result in chronic illnesses like heart disease, cancer, and inflammatory diseases.
Furthermore, tangelo fruit contains minerals like calcium and potassium. They are essential nutrients that help the body’s metabolism and keep you healthy.
3. Tangelo may be beneficial to heart health.
Tangelo, an excellent source of vitamin C, may help improve heart health.
A study revealed that increased intake of vitamin C might help lower blood pressure, stroke, and coronary heart disease.
4. Tangelo may help with digestion.
Tangelo contains a good amount of dietary fiber, with a serving size of 95 grams producing about 7% of your daily value of fiber.
People usually know fiber helps the digestive system, especially with constipation, cramps, or bloating. Fiber can improve the bacterial balance in the gut and induce peristaltic activity.
5. Tangelos may help to combat oxidative stress.
Tangelos contain vitamin C, a well-known antioxidant associated with a lower risk of developing some chronic diseases.
Vitamin C, as an antioxidant, protects against free radical damage. Some cancers have been connected to this oxidative stress.
6. Tangelo may help reduce IBS symptoms.
Tangelos contain a few FODMAPs (fermentable oligo-, di-, monosaccharides, and polyols). A low-FODMAP diet benefits those with irritable bowel syndrome (IBS). Tangelos are suitable for this diet, but you should avoid grapefruit and other citrus fruits.
7. Tangelo may help reduce skin inflammation
Tangelo fruit, a hybrid citrus, belongs to the Rutaceae family.
Hesperidin is abundantly present in citrus fruits. It possesses significant antioxidant and anti-inflammatory activities which may reduce skin inflammation and damage.
Studies showed that hesperidin might help to shield the skin from the effects of ultraviolet radiation.
Side effects of tangelo
Because tangelos contain a lot of vitamin C, consuming them in excess might raise your body’s oxalate and uric acid levels, which can increase your risk of kidney stones. It may also cause a migraine headache.
Some cholesterol-lowering statin medicines and grapefruits may interact. Because tangelos are a hybrid of an orange and a grapefruit, those who take statins (along with some other medications) should avoid them.
Summary
Tangelo, like other fruits, is very low in protein and fat. Its calorie content is also low. Its nutritional profile makes it possess numerous health benefits.
Tangelo fruit helps you lose weight, protects your skin from UV radiation, and helps relieve constipation and oxidative stress. All these benefits are proof of tangelos’ nutritional value.
Excessive consumption of tangelo may cause headaches, and people with certain medications like statin should avoid tangelos.