Tangerines are one of my absolute favorite citrus fruits to use in green smoothies. They complement many fruit flavors nicely. I like to blend them with other tropical fruits like bananas, pineapple, papaya, coconut and guava.

Tangerine Nutrition and Health Benefits

Tangerines are a good source of vitamins A (as beta-carotene) and C. A medium tangerine contains about 36 milligrams of calcium (3% RDA). They also contain small amounts of vitamins B1-6, copper, potassium and phosphorus as well as dietary fiber. Tangerines are water-rich which helps facilitate cleansing and detox. Diets high in citrus fruits, such as tangerines, have been shown to lower the risk of esophageal, oral and stomach cancers.

How To Use Tangerines In A Green Smoothie

There are two ways that I like to use tangerines in a green smoothie recipe. The first way is to peel the tangerine, remove the seeds and add the segments to the blender with the other fruit and greens. Since tangerines tend to be smaller than oranges, I’ll use two tangerines in place of one orange in recipes.

The second way is to use freshly-squeezed tangerine juice as the liquid. Four to six ounces of fresh juice helps mix the ingredients and gives the whole smoothie a tangerine flavored undertone.

I do not blend tangerine seeds in smoothies because the seeds contain hydrocyanic acid (aka. hydrogen cyanide), which can give the smoothie a bitter taste and be toxic in high doses. I always remove the seeds from tangerines before eating them.

Smoothie Recipes

Tangerberry-Banana Smoothie
2 tangerines, peeled and deseeded
1 cup whole strawberries (or other berry)
1 whole banana, peeled
2 cups fresh baby spinach (or other leafy green)
8 ounces of water or tangerine juice

Calories: 258 | Fat: 1.6g (gram) | Protein: 5.4g | Carbs: 63.7g | Calcium: 15% | Iron: 2.8 mg | Vitamin A: 231% | Vitamin C: 176%

Tangerine-Papaya Smoothie
2 tangerines, peeled and deseeded
2 cups papaya, cubed
2 cups fresh baby spinach (or other leafy green)
8 ounces of water or tangerine juice

Calories: 216 | Fat: 1.2g (grams) | Protein: 4.8g | Carbs: 53.1g | Calcium: 19% | Iron: 2.2 mg | Vitamin A: 330% | Vitamin C: 263%

Tangerine-Coconut Smoothie
2 tangerines, peeled and deseeded
1 young green or Thai coconut (meat)
1 banana (or 2 cups papaya, cubed)
2 cups fresh baby spinach (or other leafy green)
2 celery stalks (optional)
4-6 ounces of coconut water

Calories: 411 | Fat: 4.8g (grams) | Protein: 9g | Carbs: 91g | Calcium: 18% | Iron: 2.4 mg | Vitamin A: 242% | Vitamin C: 85%

Tangerine-Guava Smoothie
2 tangerines, peeled and deseeded
1 apple or pear, cored (you can use banana, too)
3 guavas, peeled and seeds removed
2 stalks of celery
2 cups fresh baby spinach (or other leafy green)
8 ounces of water or tangerine juice

Calories: 327 | Fat: 2.8g (grams) | Protein: 8.4g | Carbs: 77g | Calcium: 20% | Iron: 2.7 mg | Vitamin A: 277% | Vitamin C: 502%

Tangerine-Pineapple Smoothie
2 tangerines, peeled and deseeded
2 cups pineapple (cubed)
1 banana (or 2 cups papaya, cubed)
2 stalks of celery
2 cups fresh baby spinach (or other leafy green)
8 ounces of water or tangerine juice

Calories: 390 | Fat: 1.7g (grams) | Protein: 6.8g | Carbs: 98.3g | Calcium: 21% | Iron: 3.3 mg | Vitamin A: 248% | Vitamin C: 260%

Browse more tangerines recipes.

Browse more green smoothie recipes.

How To Select Tangerines

Purchase tangerines that are slightly firm or even a little soft and heavy for their size. They are usually bright orange in supermarkets, but I’ve eaten lots of delicious, sweet ones that were yellowish in fruit markets in Mexico. Avoid purchasing tangerines that are too soft, have holes or are leaking juice.

As with most fruits, I prefer to buy organic when possible. However, it can be a challenge to find organic tangerines. Since oranges are mid-range for potential pesticide residues, I don’t worry too much about tangerines and routinely buy then non-organic when organic ones are not available.


About Tracy
Tracy Russell is the creator of the Green Smoothie Health & Weight Loss Program and founder of Incredible Smoothies. She is passionate about helping people improve their health with green smoothies and a whole foods lifestyle.


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