Cutie clementines are a popular snack and easy addition to a balanced diet. But how many carbohydrates are actually in one of these sweet little fruits? Here is a comprehensive look at the carb count and nutrition facts for cuties.
What are Cuties Clementines?
Cuties are a brand name for a type of sweet, seedless clementine citrus fruit. Clementines are a hybrid between a mandarin orange and a sweet orange. They are sometimes referred to as “easy peel” or “zipper-skin” oranges because the skin separates very easily from the fruit segments.
Cuties are typically smaller than regular oranges, averaging about 2-3 inches in diameter. The flesh is juicy and sweet with a bright orange color. Cuties are in season during the winter months, making them a refreshing snack during colder times of year.
Nutrition Profile of Cuties
One small cutie clementine contains approximately:
- 35 calories
- 0 grams of fat
- 9 grams of carbohydrate
- 1 gram of protein
- 2 grams of fiber
- 12% DV vitamin C
- 4% DV vitamin A
- 2% DV calcium
- 2% DV iron
Cuties are naturally fat-free and contain no cholesterol or sodium. They provide a good source of vitamin C, an essential nutrient that acts as an antioxidant and supports immune function.
Carbohydrate Content
The total carbohydrate content in one small (approx. 4oz or 110g) cutie clementine is 9 grams.
Of the 9 grams of carbs:
- 2 grams come from dietary fiber
- 7 grams come from sugars (glucose, fructose, sucrose)
Based on a 2000 calorie diet, one small cutie would provide about 1% of your daily carbohydrate needs.
Net Carbs
To calculate net carbs, you subtract the grams of fiber from the total carbs. For a cutie clementine:
Total carbs: 9g
Fiber: 2g
Net carbs: 9g – 2g = 7g
The net carb count comes out to 7g per cutie. This is the number of digestible carbs that are absorbed and impact blood sugar levels.
Glycemic Index
Cuties have a low glycemic index (GI) of 34 (1). The glycemic index is a measure of how quickly a food raises blood glucose levels. Low GI foods cause slower, more gradual increases compared to high GI foods.
Cuties’ low glycemic impact makes them a good option for people with diabetes working to control blood sugar levels.
Carb Density
In addition to considering net carbs, it’s useful to look at the carb density of a food. Carb density reflects the number of net carbs in a standard serving size.
With a carb density of 7g per 4oz serving, cuties are considered a low-carb fruit option. For comparison, here are the net carb counts per 4oz for other common fruits (2):
| Fruit | Net Carbs per 4oz |
|---|---|
| Banana | 19g |
| Apples | 11g |
| Grapes | 13g |
| Blueberries | 10g |
| Cutie clementine | 7g |
With their sweet flavor and low glycemic impact, cuties are a smart fruit choice for people looking to minimize carb intake while still enjoying fresh produce.
Fiber Content
Cuties contain 2 grams of dietary fiber per fruit, providing 6% of the recommended daily value. Getting adequate fiber is important for digestive health, cholesterol levels, blood sugar control, and weight management.
As a soluble fiber, pectin is the predominant type of fiber found in citrus fruits like clementines. Soluble fiber helps slow digestion, allowing for a more gradual absorption of sugars into the bloodstream (3).
The fiber in cuties may also help promote feelings of fullness and reduce appetite, which can aid in weight loss. One study in women found that eating clementines before a meal helped enhance satiety and reduce subsequent calorie intake compared to drinking orange juice (4).
Sugar Content
While cuties are naturally low in fat and calories, the majority of their carbs come from simple sugars. One small clementine contains 7 grams of total sugars.
The main types of sugars found in cuties are (5):
- Sucrose: 3.5g
- Glucose: 1.7g
- Fructose: 1.6g
Sucrose is a disaccharide made of one glucose and one fructose molecule. Although high amounts of added or processed sugars are linked to health issues, the natural sugars in whole fruits like cuties are not considered problematic for health.
Focusing on getting sugars from fruit rather than other high-sugar foods like baked goods, candy and soft drinks can help support a healthy diet.
Carbohydrates in Dried Cuties
In addition to fresh cuties, you can also buy dried cuties or dried clementine slices. The dehydration process removes a lot of the water that makes up the fruit, concentrating the carbs and nutrients.
Here are the nutrition stats for 1/4 cup or 30g of dried cutie slices (about 4 rings) (6):
- 130 calories
- 0g fat
- 33g carbs
- 2g fiber
- 31g sugars
One serving of dried cuties contains significantly more carbs and calories than fresh cuties. Make sure to stick to smaller portion sizes if you enjoy the dried version.
Carb Count in Juiced Cuties
Drinking cutie juice is another way to enjoy these nutrient-dense fruits. However, juicing removes the peel and pulp, stripping away much of the filling fiber.
An 8oz glass of 100% cutie juice contains approximately:
- 112 calories
- 0g fat
- 26g carbs
- 0.5g fiber
- 23g sugars
Without the fiber, the carbohydrate content is higher and absorbed more quickly into the bloodstream. It’s best to limit juice portions and choose whole clementines most of the time.
Tips for Eating Cuties on a Low-Carb Diet
Here are some tips for enjoying cuties as part of a low-carb or carb-conscious diet:
- Stick to 1 small cutie as a 15g carb serving
- Pair with protein or healthy fats like nuts or cheese for better blood sugar control
- Eat cuties post-workout when carb needs are higher
- Choose cuties over high-carb fruits like grapes or mangos
- Limit intake to 1 whole fruit per day if following a ketogenic diet
Health Benefits
Eating cuties and other citrus fruits provide a range of potential health benefits:
- Immune support – High vitamin C content boosts immune function and helps fight infection
- Heart health – Cuties may lower LDL cholesterol and blood pressure due to vitamin, mineral and antioxidant content
- Vision health – Vitamin A promotes eye health and prevents vision loss from aging
- Cancer prevention – Antioxidants in citrus fruits may lower cancer risk by protecting cells from damage
- Potassium – Cuties provide potassium which regulates fluid balance, nerve transmission and blood pressure
Risks and Precautions
Cuties are generally safe to eat and do not have many risks or precautions. However, some things to keep in mind include:
- Pesticide residues: Buy organic when possible to minimize exposure to chemicals
- Medication interactions: Large amounts may affect blood thinner medications
- Allergies: Cuties contain allergenic compounds and may cause reactions in sensitive individuals
- Gastrointestinal issues: Overeating dried fruit like cuties may cause gas, bloating or diarrhea
Overall, cuties make a nutritious addition to a balanced diet for most healthy individuals when enjoyed in moderation.
How Many Cuties Can You Eat Per Day?
There is no single recommended daily intake for cuties or clementines. General fruit intake guidelines recommend eating 2-3 servings of fruit per day as part of a healthy diet.
One cutie makes a single serving. So 2-3 cuties per day is a reasonable amount for most healthy adults. This provides valuable nutrients and fiber without overdoing it on natural sugars.
Children, athletes and those with higher calorie needs may be able to enjoy up to 4-5 servings of cuties daily as a sweet treat within their nutrition plan. People following lower carb or ketogenic diets should limit intake to 1 or fewer per day.
Monitor your own response after eating cuties. Limit portion sizes if you experience digestive upset or uncontrolled blood sugar spikes from excess fruit intake.
Do Cuties Count as Carbs?
Yes, cuties contain carbohydrates from natural sugars and fiber. One small clementine has 9g total carbs and 7g net carbs.
Cuties are considered a low glycemic fruit and a better choice compared to other high sugar fruits. But they do provide carbs that need to be accounted for in your daily intake, especially on a carb-restricted diet.
The American Diabetes Association categorizes cuties and other citrus fruits as containing 12-15g net carbs per serving (7). Anyone tracking their carbohydrates should include cuties in their daily tally.
Should Diabetics Eat Cuties?
Cuties can be part of a healthy diabetes diet plan. Their low glycemic impact means they won’t spike blood sugar levels as dramatically as other sugary foods.
Research shows citrus fruits like clementines improve insulin response and markers of inflammation in obese adults with diabetes (8).
The fiber and nutrients in cuties also provide benefits for diabetes management. Enjoy them as an occasion sweet treat in moderate portions.
Pair cuties with a source of protein or fat. This further blunts the effects on blood sugar and provides more sustained energy.
Do Cuties Have More Sugar Than Oranges?
Cuties and oranges have similar amounts of natural sugar. One navel orange contains 12.5g sugar compared to 7g in a small cutie (9).
However, cuties tend to be smaller in size. A larger orange may pack over 15-20g sugar. Plus cuties have less total carbs and more fiber compared to oranges.
For people watching their sugar intake, cuties are a better option. Their smaller size makes it easier to control portions and moderate sugar consumption.
Conclusion
Cutie clementines are a refreshing, kid-friendly snack that provide essential vitamins, minerals and antioxidants. One small cutie contains 9g total carbs and 7g net carbs.
Their low glycemic impact makes them a good fruit choice for diabetics and those limiting carbs. Enjoy cuties as part of a healthy diet in moderation.
