Tangelo
Citrus reticulata × Citrus paradisiClinical Encyclopedia
Tangelo provides 53 kcal, 0.8g of protein, 13.2g of carbohydrates, and 1.8g of fiber per 100g. With a Nutri-Score grade 'A', it is a highly recommended option for nutrient density.
Tangelo is a hybrid citrus fruit, a cross between a tangerine and a pomelo or grapefruit, known for its sweet and tangy flavor. It is rich in vitamin C and provides hydration and essential nutrients.
Macronutrient Ratio
Caloric distribution of primary energy metrics per 100g
Micronutrient DV% Score
Top vitamins and minerals ranked by percentage of Daily Recommended Value
Complete Micronutrient Breakdown
Detailed concentration of essential micronutrients per 100g serving.
Vitamins
Minerals
Health Benefits
Possible Risks & Side Effects
How to Prepare & Consume
Tangelos can be eaten raw, juiced, or added to salads. For maximum flavor, consume fresh and avoid prolonged exposure to heat.
Smart Selection & Storage
Choose tangelos that are firm, heavy for their size, and have a smooth skin without blemishes.
Store tangelos in the refrigerator to extend their shelf life, or keep them at room temperature for a few days.
Myths vs Realities
Healthy Recipes
Tangelo Quinoa Salad
A refreshing salad combining tangelo segments with protein-rich quinoa, perfect for a light lunch or dinner.
- 1 cup cooked quinoa
- 2 tangelos, segmented
- 1/2 cup cucumber, diced
- 1/4 cup red onion, finely chopped
- 2 tablespoons olive oil
- 1 tablespoon apple cider vinegar
- Salt and pepper to taste
- 1. In a large bowl, combine cooked quinoa, tangelo segments, cucumber, and red onion.
- 2. In a small bowl, whisk together olive oil, apple cider vinegar, salt, and pepper.
- 3. Pour the dressing over the salad, toss gently, and serve chilled.
Tangelo and Avocado Toast
A nutritious twist on classic avocado toast, topped with sweet tangelo slices for a burst of flavor.
- 2 slices whole grain bread
- 1 ripe avocado
- 1 tangelo, peeled and sliced
- Salt and pepper to taste
- Red pepper flakes (optional)
- 1. Toast the whole grain bread until golden brown.
- 2. Mash the avocado in a bowl and season with salt and pepper.
- 3. Spread the mashed avocado on the toasted bread and top with tangelo slices and red pepper flakes if desired.
Tangelo Smoothie Bowl
A vibrant smoothie bowl featuring tangelo, banana, and spinach, topped with healthy seeds and nuts.
- 1 tangelo, peeled
- 1 banana
- 1 cup spinach
- 1/2 cup almond milk
- 2 tablespoons chia seeds
- 1/4 cup granola
- 1. In a blender, combine tangelo, banana, spinach, and almond milk until smooth.
- 2. Pour the smoothie into a bowl and top with chia seeds and granola.
- 3. Serve immediately with a spoon.
Tangelo Chicken Stir-Fry
A quick and healthy stir-fry featuring tangelo juice for a sweet and zesty flavor, paired with lean chicken and vegetables.
- 1 pound chicken breast, sliced
- 2 tangelos, juiced
- 1 bell pepper, sliced
- 1 cup broccoli florets
- 2 tablespoons soy sauce
- 1 tablespoon olive oil
- 1 teaspoon ginger, minced
- 1. Heat olive oil in a pan over medium heat and add chicken slices, cooking until browned.
- 2. Add bell pepper, broccoli, ginger, and soy sauce, stirring until vegetables are tender.
- 3. Pour in tangelo juice, stir well, and cook for an additional 2 minutes before serving.
Tangelo Chia Pudding
A creamy and nutritious chia pudding infused with tangelo juice, perfect for breakfast or a healthy dessert.
- 1/4 cup chia seeds
- 1 cup almond milk
- 1 tangelo, juiced
- 1 tablespoon maple syrup
- Fresh berries for topping
- 1. In a bowl, mix chia seeds, almond milk, tangelo juice, and maple syrup.
- 2. Refrigerate for at least 4 hours or overnight until thickened.
- 3. Serve topped with fresh berries.
Tangelo and Spinach Salad with Walnuts
A vibrant salad combining tangelo, fresh spinach, and crunchy walnuts, dressed in a light vinaigrette.
- 4 cups fresh spinach
- 2 tangelos, segmented
- 1/2 cup walnuts, toasted
- 1/4 cup feta cheese (optional)
- 2 tablespoons balsamic vinegar
- 1 tablespoon olive oil
- 1. In a large bowl, combine spinach, tangelo segments, walnuts, and feta cheese.
- 2. In a small bowl, whisk together balsamic vinegar and olive oil.
- 3. Drizzle the dressing over the salad, toss gently, and serve.
Tangelo Oatmeal
A warm and hearty oatmeal bowl topped with tangelo slices and nuts, perfect for a nutritious breakfast.
- 1 cup rolled oats
- 2 cups water or almond milk
- 1 tangelo, peeled and sliced
- 1/4 cup almonds, chopped
- 1 tablespoon honey or maple syrup
- 1. In a saucepan, bring water or almond milk to a boil and add rolled oats.
- 2. Reduce heat and simmer for about 5 minutes until creamy.
- 3. Top with tangelo slices, chopped almonds, and drizzle with honey or maple syrup.
Tangelo Salsa
A fresh and zesty salsa made with tangelo, perfect as a dip or topping for grilled fish or chicken.
- 2 tangelos, segmented and chopped
- 1/2 red onion, finely chopped
- 1 jalapeño, minced
- 1/4 cup cilantro, chopped
- Juice of 1 lime
- Salt to taste
- 1. In a bowl, combine chopped tangelo, red onion, jalapeño, and cilantro.
- 2. Squeeze lime juice over the mixture and season with salt.
- 3. Mix well and let sit for 15 minutes before serving.
Tangelo Infused Water
A refreshing and hydrating drink infused with tangelo slices and mint, perfect for staying hydrated.
- 1 tangelo, sliced
- 1/2 cucumber, sliced
- Fresh mint leaves
- Water
- 1. In a pitcher, combine tangelo slices, cucumber slices, and mint leaves.
- 2. Fill the pitcher with water and let it infuse in the refrigerator for at least 1 hour.
- 3. Serve chilled over ice.
Tangelo Yogurt Parfait
A delicious and healthy parfait layered with tangelo segments, yogurt, and granola for a perfect breakfast or snack.
- 1 cup Greek yogurt
- 1 tangelo, segmented
- 1/2 cup granola
- 1 tablespoon honey (optional)
- 1. In a glass or bowl, layer Greek yogurt, tangelo segments, and granola.
- 2. Drizzle with honey if desired.
- 3. Repeat layers and serve immediately.
Frequently Asked Questions (FAQ)
What are the health benefits of tangelos?
Tangelos are rich in vitamin C, which supports the immune system, and they contain antioxidants that help reduce inflammation.
How should I store tangelos?
Store tangelos in a cool, dry place or in the refrigerator to maintain freshness for up to two weeks.
Can I eat tangelos if I have a citrus allergy?
No, individuals with citrus allergies should avoid tangelos as they may trigger allergic reactions.
Are tangelos good for weight loss?
Yes, tangelos are low in calories and high in fiber, making them a great snack for weight management.
How do tangelos compare to oranges nutritionally?
Tangelos are similar to oranges but typically have a higher sugar content and a unique flavor profile.
Can I juice tangelos?
Yes, tangelos can be juiced and make a delicious, refreshing drink.
What is the glycemic index of tangelos?
The glycemic index of tangelos is around 40, making them a low-GI fruit.
How can I incorporate tangelos into my diet?
You can add tangelos to salads, smoothies, or eat them as a snack for a burst of flavor and nutrition.