Laranja

Fruit

Item Rating: 83/100

1 serving (130 grams) contains 62 calories, 1.2 grams of protein, 0.2 grams of fat, and 15.4 grams of carbohydrates.

Nutrition Information

1 cup (236.4g)

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	5.6 g	20%
	Sugars	22.2 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

🧂 Low sodium

🧂 Low salt

Source of Calories

Fat: 3 cal (2.9%)

Protein: 8 cal (7.1%)

Carbs: 112 cal (90.0%)

About Laranja

Laranja, or orange, is a citrus fruit native to Southeast Asia but now cultivated in many tropical and subtropical regions, including Brazil, the United States, and Spain. It is a staple in various cuisines worldwide, commonly consumed as fresh fruit, juice, or zest for flavoring dishes and desserts. Oranges are low in calories but rich in essential nutrients, particularly carbohydrates and dietary fiber. They are an excellent source of vitamin C, providing over 50% of the daily recommended intake in just one serving (100g). With traces of calcium, iron, and almost no fat, oranges are highly valued for their refreshing taste and numerous health benefits. Their natural sugars and hydration properties make them a popular choice for snacking or meals, particularly in sunny climates where hydration is important.

Health Benefits

• Boosts immunity, as oranges provide 53.8 mg of vitamin C per 100g, a powerful antioxidant that supports immune function.
• Supports digestive health due to 2.38 g of dietary fiber, which aids in preventing constipation and promotes gut health.
• Improves heart health with oranges' low fat content and potassium (around 181 mg per 100g), which supports healthy blood pressure levels.
• Enhances skin health with vitamin C's role in collagen production, which maintains skin elasticity and repairs damages.
• May reduce the risk of anemia as vitamin C improves iron absorption, even though oranges themselves contain only a trace amount of iron.

Dietary Considerations

Allergens: None known

Suitable for: Vegetarian, vegan, gluten-free, dairy-free, low-fat

Not suitable for: Low-carb, ketogenic

Selection and Storage

Store whole oranges in the refrigerator for up to 3-4 weeks or at room temperature for about 1 week. Keep them away from direct sunlight to prevent spoilage.

Common Questions About Laranja Nutrition

Is laranja (orange) high in protein?

Laranja is not high in protein, containing approximately 0.92 grams of protein per 100 grams. It is primarily a carbohydrate-rich fruit, making it more suitable for energy rather than protein intake.

Can I eat laranja on a keto diet?

Laranja is not ideal for a strict keto diet due to its relatively high carbohydrate content (11.85 grams per 100 grams, with 9.38 grams coming from sugars). For keto, fruits with lower net carbs, like berries, may be a better choice.

What are the health benefits of eating laranja?

Laranja is rich in vitamin C, which supports immune function, skin health, and iron absorption. It also provides 2.38 grams of fiber per 100 grams, aiding digestion. However, its natural sugar content (9.38 grams per 100 grams) should be considered by those monitoring their sugar intake.

What is the recommended portion size for laranja?

A typical medium orange weighs around 130 grams and provides approximately 62 calories, 15.4 grams of carbs, and 3.1 grams of fiber. Consuming one medium orange per day is a reasonable serving for most people.

How does laranja compare to other fruits like apples or bananas?

Laranja has fewer calories and carbohydrates compared to bananas but slightly more carbs than apples. Oranges are higher in vitamin C than both, while apples offer slightly more fiber. Bananas provide more potassium, making each fruit beneficial depending on your dietary needs.

Data Sources & Scientific References