How Many Clementines Can I Eat A Day? (Nutrition + Benefits)

Do you know how many clementines you can eat a day? Well, you are at the perfect place to find the answer to such a question.

The clementine – a small, sweet hybrid orange – is a popular, nutritious snack for children and adults alike. One clementine is full of vitamins and minerals, but there can be too much of a good thing – even clementines.

One clementine a day is considered a healthy dietary addition, and two equals one serving of fruit for adults. Too many clementines, however, will result in irritation to the digestive tract, and may also cause other health issues.

This article looks at the health benefits of clementines, their recommended servings, and how much can be too much.

Table of Contents

How Many Clementines Can I Eat In A Day?

Most experts don’t have a hard and fast limit on the number of clementines you can eat in a day. However, too many can cause health issues.

One recommended upper limit is no more than 10-12 clementines in a day. Given that a single serving of fruit is roughly 2 clementines for adults, this would be your entire daily servings of fruits as clementines.

Another recommendation is to limit yourself to no more than one serving (2 whole fruits) of clementines a day, to avoid potential side effects.

What If I Eat More than 2-10 Clementines a Day?

Eating too many clementines in a day can result in several uncomfortable side effects.

Clementines, like other oranges, are naturally acidic. Eating too many in a day will irritate your throat and digestive tract.

Clementines are also full of fiber, which can cause digestive issues if too much is consumed.

The acidity can also do damage to your tooth enamel.

How Many Clementines Are Recommended A Day?

For children, the recommended amount is one clementine per day.

For adults, a full serving of clementines is 1-2 fruits. One to one-and-a-half servings is generally the recommended amount for daily consumption.

What Are the Health Benefits of Eating Clementines?

Clementines are full of vitamins and minerals your body can use to keep you healthy. A single clementine generally has the following:

Carbohydrates: 8.9g
Fiber: 1.3g
Vitamin C: 30% Daily Value
Thiamin (B1): ~5% Daily Value
Folate: 4% Daily Value
Potassium: 3% Daily Value
Niacin (B3): 3% Daily Value

Some of these values may not seem like much, but they can add up pretty quickly.

How Do The Vitamins and MInerals in Clementines Benefit Me?

The vitamins and minerals in clementines have a number of healthy effects.

Vitamin C boosts immune system health. It also assists with collagen production which is important for bone, muscle, and tendon health.

Fiber in clementines helps support a healthy weight and helps keep the digestive system running smoothly.

Potassium helps regulate cellular health and improve heart function

Niacin can help boost brain function, and reduce your blood pressure. It can also help treat diabetes and regulate cholesterol and ‘bad fats’ in the body.

Folate: Helps with proper red blood cell development and function, which is critical to bodily functions.

What Are The Health Risks of Eating Too Many Clementines?

Clementines are delicious and have plenty of benefits, but they do have their downsides.

Important Note: The citric acids, Vitamins, and minerals in clementines can react negatively with certain medications, particularly certain heart medications, so discuss this with your doctor if you suspect there may be a problem.

Some people are allergic to clementines, and citrus in general. Eating them can cause swelling in the mouth and throat.

Other potential risks to overconsumption of clementines include:

Irritation to the throat and digestive tract from citric acid
Damage to tooth enamel from citric acid
May cause an increase in acid reflux occurrences or severity
Too much fiber may result in digestive issues, including constipation
May result in low blood pressure, especially in those who are on blood pressure medication

What Are the Healthiest Ways to Prepare and Eat Clementines?

The easiest way to enjoy clementines is to simply peel, section and eat them. They’re relatively easy to peel and section, though you may want to take a moment to remove any seeds if you’re planning on serving them to younger children.

Clementine slices also make a sweet and tangy addition to salads.

They can be added to yogurts and breakfast smoothies for some extra zing and texture.

For a well-balanced diet, you can also pair them with proteins like nuts, string cheese or hard-boiled eggs as a snack.

Are Clementines Keto-Friendly?

Clementines aren’t generally considered a good fit for ketogenic diets, with an average of 8.9 carbs per fruit, or 17.8 per serving.

It’s not impossible to include clementines in a keto diet, but they aren’t recommended, and you probably wouldn’t want to eat more than 1/2 to 1 clementine a day.

Are Clementines Good For Low Carb Diets?

Clementines in low-carb diets is a source of debate. They aren’t the lowest carbohydrate fruit out there, but they also aren’t the worst choice either.

They have a lot of healthy aspects, but the 8.9 carbs/fruit makes a serving ~18 carbs total, which can be on the high side, depending on the strictness of your diet.

In general, clementines are recommended in moderation if you’re looking to maintain a low carb diet.

Are There Any Significant Nutritional Differences Between Clementines and Other Oranges?

There are a few, though oranges, clementines, and other citrus fruits are generally pretty similar in their nutrient content.

Orange vs Clementine: The orange has more Vitamin B2, B5, Folate, Calcium, and potassium. The clementine has more Vitamin E, Vitamin B3, Vitamin B6, Iron, and Phosphorus.
Mandarin Orange vs Clementine: The Mandarin orange has more Vitamin A. The clementine has more Vitamin C.
Tangerines vs. Clementines: There is little-to-no difference between tangerines and clementines in the nutrition department. They’re fairly evenly matched on all levels.
Navel Oranges vs Clementines: Navel oranges have a size advantage, and a slightly higher density of calcium, phosphate, fiber, and Vitamin C per ounce. The clementine is reported to have a slightly higher density of Iron, Vitamin B3, Vitamin B6, and Vitamin E per ounce.

References

https://www.livestrong.com/article/17294-nutritional-value-clementine/

https://www.healthline.com/nutrition/clementine-nutrition