Mandarins During Pregnancy | Mandarins.com.au

Mandarins are a citrus fruit commonly eaten through Australian winter and spring. They are a source of vitamin C, folate, and fibre. Specific questions about diet during pregnancy are best directed to a GP, midwife, or the Healthdirect service.

What mandarins contain

Per 100g of edible flesh, mandarins provide approximately:

Vitamin C: 28 to 40mg (varies by variety and freshness)
Folate: around 19 micrograms
Dietary fibre: 1.6g
Carbohydrate: 9.8g
Energy: around 47 calories (197 kJ)

These figures are drawn from the Australian Food Composition Database (FSANZ).

Folate in context

Folate occurs naturally in mandarins alongside other sources such as leafy greens, legumes, and fortified cereals. The NHMRC’s recommendations for folate intake during pregnancy, and the role of supplementation, are covered by Healthdirect and the Eat for Health resource published by the Australian Government.

Vitamin C and iron absorption

Vitamin C assists the body in absorbing non-haem iron, the form of iron found in plant-based foods. Eating vitamin-C-containing foods alongside iron-rich plant foods is a well-established dietary pairing. Mandarins are one source of vitamin C among several available to Australian consumers year-round.

Washing fruit

The standard food safety precaution for all fresh fruit is to wash the outside under running water before eating or peeling. This applies to mandarin as it does to any fresh produce.

Heartburn

Citrus fruit, including mandarins, can contribute to heartburn in some people. Whole fruit tends to be less problematic than juice because the acidity is lower and the fruit is consumed more slowly. Individual responses vary. The Pregnancy, Birth and Baby helpline and resource site covers heartburn and diet during pregnancy in more detail.

Australian dietary guidance

Eat for Health covers the recommended daily fruit intake for pregnant women, including guidance on whole fruit versus juice.