A small cutie orange contains about 9-13 grams of carbohydrates depending on the size. Cuties are a brand of mandarin oranges that are typically smaller and sweeter than regular oranges. They make for a great quick and healthy snack due to their portable size and nutritional value.
Quick Answer
The quick answer is that a small cutie orange contains about 9-13 grams of net carbs.
What are Cuties?
Cuties are a variety of mandarin oranges that are a cross between a mandarin and an orange. They are known for being easy to peel and segment into bite-sized pieces. Cuties tend to be smaller, sweeter, and less acidic than regular oranges.
The name “Cutie” comes from the brand that first marketed this variety of mandarin oranges. However, you may also see them sold under names like halo or honey mandarins. No matter what they are called, these little oranges make for a delicious and nutritious snack.
Nutrition Facts for Cuties
Here are some of the main nutrition facts for one small cutie orange (about 80g):
- Calories: 45
- Total fat: 0g
- Sodium: 0mg
- Total carbs: 12g
- Dietary fiber: 2g
- Sugars: 9g
- Protein: 1g
As you can see, cuties are low in calories, fat, and sodium. They provide a decent hit of vitamin C, potassium, thiamin, and folate.
Macronutrients
The majority of the calories in cuties come from carbohydrates. A small cutie contains about 12 grams of total carbs. However, 2 grams come from fiber. So the net digestible carbs are around 10 grams per orange.
Cuties contain very minimal fat and protein.
Micronutrients
Some of the main micronutrients in cuties include:
- Vitamin C: 35% DV
- Folate: 5% DV
- Potassium: 5% DV
- Thiamin: 5% DV
- Vitamin A: 4% DV
Cuties are an excellent source of immune-boosting vitamin C. They also contain some B vitamins, potassium, and vitamin A. The fiber and antioxidants in cuties provide additional health benefits.
Carb Content of Cuties
The carbohydrate content of cuties can vary slightly depending on the size. But on average, one small cutie contains:
- Total carbs: 9-13g
- Dietary fiber: 2g
- Sugars: 7-11g
- Added sugars: 0g
- Net carbs: 7-11g
As you can see, a single small cutie orange provides around 9-13 grams of total carbs. After subtracting fiber, the net digestible carbs are between 7-11 grams.
Are the Carbs Mostly Sugar?
The majority of the carbohydrates in cuties come from natural sugars. A small cutie contains about 7-11 grams of sugar, all of which is natural sugar with no added sugars. The sugar gives cuties their characteristic sweet, tangy flavor.
Impact on Ketosis
The carb content of cuties is relatively low but not insignificant. Eating one cutie would provide around 10% of the daily carb limit on a standard ketogenic diet.
So cuties are not the best fruit option on keto, but can fit into your diet in moderation. You may want to pair a cutie with some cheese or nuts to help slow down the glycemic impact.
Glycemic Index and Load
Cuties have a glycemic index (GI) of 65, which is considered medium on the GI scale. They have a glycemic load of about 5 per fruit.
This means cuties will lead to a moderate rise in blood sugar levels compared to pure glucose. The glycemic load takes into account the serving size, showing that an individual cutie should not spike blood sugar too high.
Benefits of Cuties
Here are some of the top benefits of adding cuties to your diet:
High in Vitamin C
Cuties are an excellent source of immune-supporting vitamin C, providing over 35% DV in one serving. Vitamin C acts as an antioxidant and helps support immune function.
May Lower Risk of Kidney Stones
The citric acid and hydrating nature of cuties may help prevent kidney stones by increasing urine volume and pH.
Anti-inflammatory Effects
The vitamin C and antioxidants in cuties can help reduce inflammation throughout the body.
May Lower Blood Pressure
Cuties contain potassium, magnesium, and antioxidants that can help relax blood vessels and reduce blood pressure levels.
Support Heart Health
The combination of antioxidants, vitamin C, potassium, naringenin and fiber make cuties a heart-healthy snack choice.
May Improve Digestion
The fiber in cuties can promote regularity and improve digestive health. Cuties also contain prebiotics to support good gut bacteria.
downsides of cuties
Cuties are generally considered a healthy fruit option with minimal downsides. However, here are a few things to keep in mind:
- May trigger reflux in some people due to the acidity
- Higher in carbs and sugar than some other fruits
- Can cause gas or bloating in people with fructose malabsorption
- Possibility of pesticide residues since cuties tend to have thin peel
Overall, cuties are unlikely to cause issues for most people unless you have a specific sensitivity or intolerance. Eating them in moderation is key.
How to Eat Cuties
Here are some serving tips for enjoying cuties:
- Peel and eat them whole like an orange
- Segment into slices and add to fruit salads
- Add cutie slices to yogurt, oatmeal, or cottage cheese
- Blend into smoothies for a sweet vitamin C boost
- Make cutie sorbet for a refreshing dessert
- Dress cutie segments with mint and lime juice
- Pair with nuts or cheese for a balanced snack
Cuties work great for on-the-go snacking. Try packing one in your purse, gym bag, or lunch box.
Buying and Storing Cuties
Here are some tips for selecting and storing cuties:
- Look for cuties that feel heavy for their size with brightly colored orange skin
- Avoid cuties with soft spots or wrinkled skin
- Ripe cuties will have a pebbled texture when you gently squeeze them
- Leave cuties at room temperature until ripe, then store in the refrigerator
- Whole unpeeled cuties can last 1-2 weeks when refrigerated
- Once peeled, cuties will only last around 2-3 days in the fridge
- You can also freeze cutie segments for later use in smoothies or baking recipes
Cuties for Diabetes
Here is how cuties may fit into a diabetes diet:
- The fiber may help slow carb absorption and prevent blood sugar spikes
- Cuties have a medium glycemic index, but not too high glycemic load
- Pair with protein or fat to balance out the glycemic response
- Stick to 1 small cutie as a serving and monitor your blood sugar
- The vitamin C and antioxidants in cuties provide extra benefits
Overall, cuties can be part of a healthy diabetes diet in moderation. Focus on portion sizes and pair them with other nutritious foods.
Cuties for Weight Loss
Here’s how cuties may help with weight loss efforts:
- Low in calories at only 45 per fruit
- Provide fiber that helps promote satiety
- Sweet flavor curbs sweet cravings in a healthy way
- Hydrating and nutritious for snacking between meals
- Portable and easy to grab for on-the-go
Cuties make a great replacement for higher calorie, less nutritious snacks like candy, chips, or baked goods. Enjoy them as part of a balanced weight loss diet.
Comparing Cuties to Other Fruit
| Fruit | Calories | Net Carbs |
|---|---|---|
| Small cutie | 45 | 9-13g |
| Small banana | 90 | 23g |
| 1/2 cup blueberries | 42 | 10g |
| 1/2 cup raspberries | 32 | 4g |
| 20 medium strawberries | 80 | 12g |
As you can see, cuties are relatively low in calories and carbs compared to most other fruits. Berries tend to be a little lower carb than cuties, but cuties contain more vitamin C.
Cuties for Keto Diet
Here is how cuties fit into a ketogenic diet:
- One small cutie is about 10g net carbs, taking up a good chunk of the daily limit
- Eating a whole cutie could knock you out of ketosis temporarily
- Best to limit cuties to 1/2 fruit at a time on keto
- Pair cuties with fatty foods like cheese to slow absorption
- Consider reducing other carbs to stay within your macros if eating cuties
Cuties are not off limits on keto but need to be accounted for in your daily carb tally. Stick to a 1/2 fruit serving paired with fat or protein.
Conclusion
A small cutie orange contains around 9-13 grams of net digestible carbohydrates, depending on the exact size. Cuties are lower in carbs than many other fruits and make for a tasty and nutritious snack.
The carbs in cuties primarily come from natural sugars. Cuties have a medium glycemic index of 65 and provide benefits like vitamin C, potassium, and antioxidants.
Enjoy cuties in moderation as part of a healthy diet. Consider pairing them with protein or fat sources to help manage blood sugar response. Stick to a 1/2 cutie at a time if following a keto diet.
With their sweet flavor and portable size, cuties are the perfect pick-me-up to keep your carb intake in check.
