KETO VERDICTMODERATE
Tangerines are occasionally compatible with keto at ~11.5g net carbs per 100g. A medium fruit (~88g) has ~10g net carbs—plan ahead and treat as a controlled-carb option rather than a daily staple.
Is Tangerine Keto?
Citrus
Tangerines are occasionally compatible with keto at ~11.5g net carbs per 100g. A medium fruit (~88g) has ~10g net carbs—plan ahead and treat as a controlled-carb option rather than a daily staple.
- Net carbs (100g)11.5g
- Protein (100g)0.7g
- Fat (100g)0.3g
- Keto verdictEnjoy in moderation
NUTRITION FACTS
Per 100g (raw)
Net Carbs
11.5g
Total Carbs
13.3g
Fiber
1.8g
Protein
0.7g
Fat
0.3g
Calories
53
Source: USDA FoodData Central
HOW TO ENJOY IT ON KETO
- Moderate carbs: ~11.5g per 100g requires strict portioning and macro tracking
- Natural portion control: One small/medium fruit is easy to count
- Rich in citrus flavonoids (tangeretin, nobiletin, hesperidin) with potential metabolic benefits
- Satisfies sweet cravings in a smaller carb footprint than many fruits
- Provides vitamin C and hydration to complement low-carb meals
- Fiber in segments helps slow sugar absorption versus juice
HEALTH BENEFITS
- High in vitamin C for immune support and antioxidant protection
- Citrus flavonoids (e.g., hesperidin, tangeretin) may support vascular health
- Contains small amounts of carotenoids that contribute to eye health
- Potassium supports electrolyte balance
- Hydrating fruit that can aid fullness when eaten with protein/fat
- Fiber supports digestive health and blunts glycemic impact
PREPARATION SUGGESTIONS
SINGLE FRUIT TREAT
Peel and enjoy one whole tangerine as an occasional treat; count ~10g net carbs in your daily tracker.
SEGMENT SALAD
Segment a tangerine and combine with spinach, nuts, and a light vinaigrette for a refreshing salad with defined carbs.
ZEST ONLY
Use tangerine zest to flavor tea, cream-based sauces, or fish without the sugars from the flesh.
SMALL JUICE MEASURE
Squeeze juice from half a tangerine into sparkling water with a pinch of sea salt for a low-carb citrus spritz.
DESSERT FLAVORING
Add zest and a teaspoon of juice to keto desserts or fat bombs for bright flavor with minimal carbs.
DUCK GLAZE BASE
Reduce a small amount of tangerine juice with butter and spices; brush lightly over duck or fatty fish and track carbs.