Large navel orange

Fruit

Item Rating: 83/100

1 serving (184 grams) contains 86 calories, 1.7 grams of protein, 0.2 grams of fat, and 21.6 grams of carbohydrates.

Nutrition Information

1 cup (239.0g)

Calories		111.7
% Daily Value*
Total Fat		0.3 g	0%
	Saturated Fat	0 g	0%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		0 mg	0%
Total Carbohydrates		28.1 g	10%
	Dietary Fiber	5.7 g	20%
	Sugars	22.3 g
protein		2.2 g	4%
Vitamin D		0 mcg	0%
Calcium		77.9 mg	5%
Iron		0.3 mg	1%
Potassium		432.5 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: 2 cal (2.2%)

Protein: 8 cal (7.1%)

Carbs: 112 cal (90.7%)

About Large navel orange

Large navel oranges are a citrus fruit first cultivated in Brazil in the 19th century. Known for their sweet, seedless nature, they are a staple in global cuisines, enjoyed fresh or in juices and salads. A single large navel orange (about 200g) contains approximately 69 calories, 17.6g of carbohydrates, and 3.1g of dietary fiber. They are an excellent source of vitamin C, providing over 100% of the daily recommended intake. They also contain smaller amounts of potassium, folate, and vitamin A, making them a nutrient-dense fruit ideal for various diets.

Health Benefits

• Rich in vitamin C, navel oranges strengthen the immune system and promote healthy skin by supporting collagen production.
• High dietary fiber content aids digestion and helps maintain healthy cholesterol levels.
• Potassium in navel oranges supports heart health by helping regulate blood pressure.
• Their natural sugars provide a quick source of energy, while their low glycemic index supports stable blood sugar levels.

Dietary Considerations

Allergens: None known

Suitable for: Vegan, vegetarian, gluten-free, paleo, whole30

Not suitable for: Citrus-allergy diets

Selection and Storage

Store navel oranges in a cool, dry place for up to one week or refrigerate them to extend freshness for up to two weeks. Wash thoroughly before consumption.

Common Questions About Large navel orange Nutrition

What is the nutritional content of a large navel orange?

A large navel orange (around 200 grams) contains approximately 70 calories, 17 grams of carbohydrates, 3 grams of dietary fiber, 1 gram of protein, and less than 0.2 grams of fat. It is rich in vitamin C, providing roughly 140% of the recommended daily intake, along with small amounts of potassium, vitamin A, and folate.

Can I eat a navel orange on a keto or low-carb diet?

Navel oranges are not typically considered keto-friendly as they have 17 grams of carbohydrates per large orange and minimal fiber to offset the net carbs. For a low-carb diet, they may fit in small amounts, but they are better suited for diets that aren’t strictly focused on very low carbohydrate intake.

What are the health benefits of navel oranges?

Navel oranges are an excellent source of vitamin C, which supports immune health, skin repair, and antioxidant protection. They also provide fiber, which aids in digestion and promotes gut health, and contain phytonutrients like flavonoids that may have anti-inflammatory and heart-protective benefits.

What is the recommended serving size for a navel orange?

A typical serving size for a navel orange is one medium to large orange, which is about 200 grams (roughly 3/4 cup of segments). This portion is well-suited for a snack or addition to meals, providing ample nutrients while staying modest in calories.

How do navel oranges compare to other citrus fruits like mandarins or grapefruits?

Navel oranges are larger and have more vitamin C than mandarins (around 140% vs. 26% daily value per serving). Compared to grapefruits, navel oranges are sweeter, have fewer calories (around 70 vs. 100 per serving of similar size), and lack the bitter flavor. They are also seedless, making them easier to eat fresh.

Data Sources & Scientific References