If you're looking for a healthy and refreshing snack, you might want to consider satsumas. These small citrus fruits are sweet, juicy, and packed with nutrients. Not to mention, they are low in calories too! In fact, 100 g of satsumas contains only 53 calories.
Satsumas are a good source of Vitamin C, which is essential for a strong immune system, and potassium, which helps regulate blood pressure. They also contain dietary fiber and antioxidants that can help reduce the risk of chronic diseases, such as heart disease and cancer.
In this article, we'll take a closer look at the nutritional value of satsumas, their potential health benefits, and how you can incorporate them into your diet.
What are Satsumas?
Satsumas, also known as mandarin oranges, are a type of citrus fruit that originated in Japan. They are small and easy to peel, with a bright orange color and a sweet, juicy flesh. Satsumas are in season during the winter months, making them a popular choice for holiday fruit baskets and gifts. Satsumas are often compared to other types of citrus fruits, such as oranges and grapefruits. However, they have a slightly different taste and texture. Satsumas are less tart than other citrus fruits, with a delicate flavor and a thin, easy-to-peel skin.
The Nutritional Value of Satsumas
Satsumas are a good source of several essential nutrients, including Vitamin C, potassium, dietary fiber, and antioxidants. Here's a breakdown of their nutritional value per 100 g:
- calories: 53
- Carbohydrates: 13 g
- Fiber: 1.8 g
- Sugar: 10 g
- Protein: 1 g
- Fat: 0.3 g
- Vitamin C: 34% of the Daily Value (DV)
- Potassium: 5% of the DV
Calories in Satsumas
Satsumas are a low-calorie food, making them a great choice for people who are watching their weight or trying to lose weight. As mentioned earlier, 100 g of satsumas contains only 53 calories. Compared to other citrus fruits, satsumas are one of the lowest in calories. For example, 100 g of oranges contains 47 calories, 100 g of tangerines contains 53 calories, and 100 g of grapefruits contains 42 calories.
Benefits of Satsumas for Health
Satsumas have several potential health benefits, thanks to their high nutrient content and antioxidant properties. Here are some of the benefits:
- Boosting immune system: Satsumas are a good source of Vitamin C, which can help strengthen your immune system and protect against infections.
- Lowering blood pressure: The potassium in satsumas can help regulate blood pressure and reduce the risk of hypertension and stroke.
- Reducing inflammation: Satsumas contain antioxidants and anti-inflammatory compounds that can help reduce inflammation in the body, which is associated with many chronic diseases.
- Improving digestion: The dietary fiber in satsumas can help promote healthy digestion and prevent constipation.
While satsumas can offer some health benefits, it's important to remember that they should be consumed as part of a balanced diet, and not as a cure-all for health problems.
Can Satsumas Help with Weight Loss?
If you're trying to lose weight, including satsumas in your diet can be a smart choice. As we mentioned earlier, satsumas are low in calories and high in fiber, which can help keep you feeling full and satisfied for longer. In a study published in the journal Nutrients, researchers found that people who ate more citrus fruits, including satsumas, had a lower risk of obesity and metabolic syndrome. However, it's important to remember that weight loss is a complex process that requires a combination of healthy eating and regular exercise.
How to Incorporate Satsumas into Your Diet
There are many ways to enjoy satsumas as part of a healthy diet. Here are some ideas:
- As a snack: Satsumas are a perfect on-the-go snack. Simply peel and eat!
- In a salad: Add satsuma segments to your favorite salad for a refreshing and sweet twist.
- In a smoothie: Use satsumas in place of oranges or other citrus fruits in your favorite smoothie recipe.
- Dipped in dark chocolate: For a sweet treat, dip satsuma segments in some melted dark chocolate and let them harden in the fridge.
Satsumas vs Other Citrus Fruits
Satsumas are similar to other citrus fruits in many ways, but they do have some differences. Here are some of the main differences between satsumas and other citrus fruits:
- Taste: Satsumas are sweeter and less tart than other citrus fruits.
- Size: Satsumas are smaller than most other citrus fruits, making them a convenient snack size.
- Season: Satsumas are in season during the winter months, while other citrus fruits are more commonly available in the summer and fall.
- Peel: Satsumas have a thin, easy-to-peel skin, while other citrus fruits may have thicker, tougher skins.
Choosing and Storing Satsumas
When choosing satsumas, look for ones that are firm, heavy, and free of bruises or soft spots. The skin should be bright orange and shiny. Satsumas can be stored at room temperature for a few days, or in the fridge for up to a week. To keep satsumas fresh for longer, store them in a mesh or perforated bag in the fridge. This allows air to circulate around the fruit and prevents moisture buildup, which can lead to mold.
How to Peel and Eat Satsumas
Peeling a satsuma is easy and can be done with your fingers. Follow these steps to peel and eat a satsuma:
- Wash the satsuma under running water.
- Using your fingers, gently peel off the skin from the top of the fruit.
- Peel the skin down to the base, being careful not to break the fruit segments.
- Gently separate the fruit segments and enjoy!
Side Effects of Eating Too Many Satsumas
While satsumas are generally safe to consume in moderation, eating too many can have some side effects. Here are some things to keep in mind:
- Acidic content: Satsumas, like other citrus fruits, are acidic. Eating too many can cause acid reflux, heartburn, or other digestive problems in some people.
- Fructose content: Satsumas, like other fruits, contain fructose, which can cause bloating, gas, or diarrhea in some people who are sensitive to it.
- Interference with medication: Satsumas and other citrus fruits can interact with certain medications, including blood thinners, statins, and some antidepressants. If you take any medications, talk to your doctor before consuming large amounts of citrus fruits.
In general, it's important to consume satsumas as part of a balanced diet, and not to rely on them as the sole source of nutrition.
When it comes to fruits, satsumas are definitely one of the healthiest options out there. Not only are they low in calories and high in nutrients, but they are also incredibly delicious and easy to eat.
5 FAQ about 100 G Satsuma
1. What is Satsuma?
Satsuma is a type of citrus fruit that is similar to mandarins or tangerines. It has a bright orange, easy-to-peel skin and is known for its sweet, juicy flavor.
2. How many calories are in 100 G Satsuma?
There are only 53 calories in 100 grams of Satsuma. This makes it a great snack option for those who are watching their calorie intake.
3. What are the health benefits of Satsuma?
Satsuma is rich in vitamin C, which is important for a healthy immune system. It also contains fiber, potassium, and folate. Eating Satsuma may help lower your risk of heart disease, improve digestion, and maintain healthy blood pressure levels.
4. How do you store Satsuma?
To keep Satsuma fresh, store it at room temperature for up to a week. Once it’s been peeled, you can store it in the refrigerator for a few days. If you want to freeze Satsuma, first peel it and then place it in an airtight container or bag.
5. How can you eat Satsuma?
Satsuma can be eaten on its own as a snack or used in recipes such as salads, smoothies, and desserts. You can also use the zest and juice of Satsuma in recipes to add a bright, citrus flavor.