Quick answer
Mandarin oranges can be part of a keto diet in moderation. One mandarin orange has about 15 grams of carbs, so they should be limited to fit within your daily carb intake on keto. Mandarin oranges are a better choice than sweet oranges on keto due to their lower carb and sugar content.
Are mandarin oranges allowed on the keto diet?
The keto diet typically limits net carbs to 20-50 grams per day. One medium mandarin orange contains about 15 grams of total carbs and 12 grams of sugar (1).
So while mandarin oranges are higher in carbs than some other fruits, they can likely be incorporated into a keto eating plan in moderation.
Here are some tips for fitting mandarin oranges into a keto diet:
– Limit portion size to 1 small or 1⁄2 large mandarin orange per day
– Track your total carb intake from all foods to ensure you stay within your daily carb limit
– Eat mandarin oranges alongside low-carb foods like non-starchy vegetables, eggs, meat, etc.
– Consider having mandarin oranges only occasionally as a treat in keto
So in short, mandarin oranges can be keto-friendly if consumed mindfully in moderate portions. They provide vitamin C, potassium, and antioxidants while adding some sweetness to the diet.
Nutrition facts for mandarin oranges
One medium mandarin orange (approx. 80g) contains (1):
– Calories: 45
– Carbohydrates: 15g
– Fiber: 2g
– Sugar: 12g
– Protein: 1g
The total carbohydrate content is moderate compared to some other fruits. But mandarin oranges are relatively low in sugar compared to sweet oranges.
For example, one medium naval orange (131g) contains (2):
– Total carbs: 22g
– Sugar: 18g
So mandarin oranges contain fewer carbs and less sugar per serving compared to regular oranges. This makes them a better choice for keto.
Benefits of mandarin oranges
Here are some of the top benefits that mandarin oranges provide:
– High in vitamin C – one mandarin orange provides 88% of the RDI for vitamin C (1). Vitamin C is an antioxidant that supports immune function and collagen production.
– Contain antioxidants – mandarin oranges contain antioxidant compounds like hesperidin, nobiletin, and tangeretin (3). These may help reduce inflammation.
– Low glycemic index – mandarins have a glycemic index of only 31, making them a low glycemic food (4). This means they won’t spike blood sugar levels much.
– High water content – mandarin oranges are 87% water, making them naturally hydrating (1).
– Provide fiber – one mandarin orange has 2 grams of filling fiber (1).
– Natural sweetness – mandarin oranges provide sweetness from fructose and sucrose without any added sugars.
So while they are higher in carbs than some other keto-friendly foods, mandarin oranges provide valuable nutrients and health benefits.
Mandarin oranges versus sweet oranges on keto
Sweet oranges like navels contain more sugar and carbs per serving compared to mandarin oranges.
Here’s a comparison of the nutrition profiles of one medium mandarin orange versus one medium naval orange (1, 2):
| Nutrient | Mandarin orange | Sweet orange |
|---|---|---|
| Calories | 45 | 69 |
| Carbs | 15 grams | 22 grams |
| Sugar | 12 grams | 18 grams |
As you can see, mandarin oranges contain fewer carbs and less sugar than sweet oranges.
Though sweet oranges like navels can also fit into keto diets in moderation, mandarin oranges are the better choice if you want to minimize carbs and sugar. They allow you to squeeze the most nutrients and sweetness out of the smallest serving size.
Tips for fitting mandarin oranges into your keto diet
Here are some simple tips for incorporating mandarin oranges into a keto eating pattern:
– Stick to 1 small or 1⁄2 large mandarin orange as a serving
– Count the net carbs as part of your total daily carb limit
– Eat mandarin oranges alongside low-carb foods to balance out the carbs
– Consider having mandarins only occasionally, not daily on keto
– Choose mandarin oranges over sweet oranges for the lowest carb, sugar options
– Savor the sweet taste of mandarins when you need a break from fattier keto foods
– Avoid drinking the juice of mandarin oranges to minimize free sugar intake
With proper portion control, mandarin oranges can be enjoyed on a keto diet. They provide a nice rotating source of vitamin C, antioxidants, and natural sweetness.
Potential downsides of mandarin oranges on keto
While mandarin oranges can fit into a keto diet, there are a few potential downsides to consider:
– The 15 net carbs can quickly use up a large share of your daily carb limit.
– Their sugar content may trigger cravings for some people.
– They are not as satiating as higher protein/fat foods preferred on keto.
– Their sweet taste may make it harder to adapt to low-sugar keto eating.
– The fructose in mandarin oranges may raise liver fat in some individuals when consumed in excess (5).
So portions of mandarin oranges should be enjoyed occasionally as a fresh treat. But for optimal ketosis, they should not become dietary staples. Lower carb fruit options may be better for those following under 30 grams of net carbs per day.
Healthiest ways to eat mandarin oranges on keto
Here are some nutritious and delicious ways to enjoy mandarin oranges on a keto diet:
– Add mandarin orange segments to a spinach salad topped with chicken, avocado, and olive oil dressing. The fats and greens help balance the carbs.
– Mix chopped mandarin oranges into full-fat Greek yogurt with cinnamon and walnuts for a carb-balanced breakfast.
– Stuff mandarin orange segments with unsweetened whipped cream or mascarpone cheese for a sweet protein-rich dessert.
– Make a “mandarin mojito” using fresh mandarin juice, lime juice, erythritol, mint, and sparkling water for a lower carb drink option.
– Combine mandarin oranges with avocado, onion, cucumber, olive oil, and vinegar to make a flavorful segment salad.
– Skewer alternating pieces of mandarin orange and chicken seasoned with cumin and chili powder to grill.
– Add mandarin orange pieces to chicken stir fry with broccoli, bell peppers, and coconut aminos teriyaki sauce.
Combining mandarin oranges with fat sources, low-carb veggies, and proteins will allow you to healthily fit them into keto.
Should you avoid mandarin orange juice on keto?
Drinking mandarin orange juice is not recommended on a keto diet.
One cup of mandarin orange juice contains (6):
– Total carbohydrates: 28g
– Sugar: 26g
Juicing the mandarin orange concentrates the fruit sugar and results in a high glycemic beverage. The free sugar from the juice can quickly spike blood glucose levels.
Plus, drinking juice makes it easy to consume excess liquid calories without feeling very satiated.
For the benefits of mandarin oranges without these downsides, it’s best to eat the fresh, whole fruit segments instead of drinking the juice.
If you do indulge in mandarin orange juice occasionally, be sure to carefully budget for the carbohydrates as part of your daily keto diet plan. Diluting the juice with water or sparkling water can help lower the carb impact too.
Recipes with mandarin oranges for keto dieters
To indulge in mandarin oranges while staying committed to your keto diet, try out these delicious and satisfying low-carb recipes:
Keto Mandarin Chicken Salad
This colorful salad combines mandarin oranges, chicken, pecans, and keto-friendly Green Goddess dressing for a complete meal. Salad greens provide fiber to help offset the mandarin carbs.
Keto Mandarin Bars
These homemade “nutrition” bars are made with pecans, desiccated coconut, almond butter, and mandarin oranges. They provide tasty portable keto snacks or treats.
Mandarin Avocado Smoothie
Blend fresh mandarin segments with avocado, spinach, almond milk, collagen peptides, and ice for a filling keto breakfast. Healthy fats complement the mandarin carbs.
Mandarin Almond Bread
Bake up this nutty “quick bread” made with mandarin oranges, almond flour, eggs, and baking powder for a delightful low-carb treat.
Mandarin Custard Tarts
For an elegant dessert, top unsweetened almond flour crusts with a creamy mandarin custard made with eggs and coconut cream.
With creative recipes like these, you can enjoy the delicious flavors of mandarin oranges as part of a healthy keto lifestyle.
The bottom line
Mandarin oranges can be incorporated into a keto diet in moderation. Sticking to just 1 small mandarin or 1⁄2 large mandarin per day is recommended to keep carbs low.
Compared to sweet oranges, mandarins offer lower carb and lower sugar options for keto dieters seeking fresh citrus. They provide vitamin C, antioxidants, and refreshingly sweet flavor.
For best results, mandarin oranges should be paired with low-carb foods like non-starchy vegetables, protein foods, nuts and healthy fats. Avoid drinking the juice.
While mandarin oranges are not keto staples, they can be savored occasionally as a fresh, bright addition to the menu. With proper portion sizes, mandarin oranges can fit into an overall low-carb, high-fat ketogenic diet.
