1 serving (130 grams) contains 62 calories, 1.2 grams of protein, 0.2 grams of fat, and 15.4 grams of carbohydrates.
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Nutrition Information
Calories |
112.7 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 0.4 g | 0% | |
| Saturated Fat | 0 g | 0% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 0 mg | 0% | |
| Total Carbohydrates | 28.0 g | 10% | |
| Dietary Fiber | 5.5 g | 19% | |
| Sugars | 21.8 g | ||
| protein | 2.2 g | 4% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 94.5 mg | 7% | |
| Iron | 0.2 mg | 1% | |
| Potassium | 430.9 mg | 9% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Food Attributes
Source of Calories
About Fresh orange
Oranges (Citrus sinensis) are citrus fruits that originated in Southeast Asia and are now grown extensively worldwide, particularly in regions with warm climates such as Florida, Spain, and Brazil. A staple in global cuisine, oranges are commonly consumed fresh, as juice, or in sweet and savory dishes. Nutritionally, a medium orange (about 130g) provides approximately 62 calories, 15g of carbohydrates, and is an excellent source of vitamin C (70mg, covering 78% of the daily recommended intake). Oranges also contain dietary fiber (3g), potassium (237mg), and various antioxidants like flavonoids and polyphenols, which contribute to their health-promoting properties.
Health Benefits
- Boosts immune system due to high vitamin C content, which supports white blood cell production.
- Promotes heart health with potassium, which helps maintain healthy blood pressure levels.
- Supports healthy digestion with dietary fiber, which aids in regular bowel movements and gut health.
Dietary Considerations
Selection and Storage
Store whole oranges in a cool, dry place or in the refrigerator to extend freshness for up to 2-3 weeks. Avoid storing in sealed plastic bags to prevent moisture build-up.
Common Questions About Fresh orange Nutrition
What is the nutritional content of a fresh orange?
A medium-sized fresh orange (about 130 grams) contains approximately 62 calories, 1.2 grams of protein, 0.2 grams of fat, 15.4 grams of carbohydrates, and 3.1 grams of fiber. It is an excellent source of vitamin C, providing more than 70 mg per orange, which is over 90% of the recommended daily intake.
Can I eat fresh oranges on a keto diet?
Fresh oranges are not ideal for a strict keto diet because they contain around 15 grams of net carbs per medium orange, which could take up a significant portion of the daily carbohydrate limit. However, they can be enjoyed in moderation on less restrictive low-carb diets.
What are the health benefits and concerns of eating fresh oranges?
Fresh oranges are rich in antioxidants, including vitamin C and flavonoids, which support immune health, skin health, and may reduce the risk of chronic diseases like heart disease. However, their high natural sugar content may be a concern for those managing blood sugar levels or diabetes, so portion control is important.
How many fresh oranges should I eat in a day?
It is generally recommended to consume one to two medium oranges per day as part of a balanced diet. This portion provides a strong dose of vitamin C and fiber without excessive calories or sugar, making it suitable for most people.
How do fresh oranges compare to orange juice for nutrition?
Whole fresh oranges are generally healthier than orange juice because they contain fiber that slows sugar absorption and helps digestion. A medium orange has about 12 grams of sugar, compared to a cup of orange juice, which can have 21-25 grams of sugar and lacks fiber.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
