Naranja

Fruit

Item Rating: 83/100

1 serving (131 grams) contains 62 calories, 1.2 grams of protein, 0.2 grams of fat, and 15.4 grams of carbohydrates.

Nutrition Information

1 cup (238.2g)

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 Naranja

Naranja, commonly known as orange, is a citrus fruit native to Southeast Asia but widely cultivated in regions like the Mediterranean, South America, and Florida (USA). Known for its sweet and tangy flavor, the naranja is a staple in many cuisines and consumed fresh, juiced, or as part of dishes. It is nutritionally dense, offering approximately 47 calories per 100g serving with 2.3g of fiber, 53mg of Vitamin C (88% of the recommended daily intake per 100g), and small amounts of calcium and iron. Low in fat and high in water content, naranjas are ideal for hydration and snacking.

Health Benefits

• Boosts immune health due to high Vitamin C content (53mg per 100g, 88% RDI).
• Supports digestive health with 2.3g of dietary fiber, which promotes regular bowel movements.
• Helps bone health as it contains 40mg of calcium per 100g, essential for skeletal strength.

Dietary Considerations

Allergens: None known

Suitable for: Vegan, vegetarian, gluten-free, paleo, low-fat

Not suitable for: Low-acid diets, citric acid allergies

Selection and Storage

Store naranjas in a cool, dry place or refrigerate to extend freshness for up to two weeks. Wash the peels thoroughly before juicing or eating.

Common Questions About Naranja Nutrition

Is naranja high in protein?

Naranjas are not high in protein, containing only about 0.92 grams of protein per 100 grams. They are primarily valued for their vitamin C content rather than their protein contribution.

Can I eat naranja on a keto diet?

Naranjas are not ideal for a strict keto diet due to their carbohydrate content, which is approximately 11.76 grams per 100 grams. This can potentially exceed daily carb limits on a keto plan, so alternatives like berries, which are lower in carbs, may be preferred.

What are the health benefits of eating naranja?

Naranjas are an excellent source of vitamin C, providing over 70% of your daily recommended intake in a 100-gram serving. They also contain fiber (2.37 grams per 100 grams), which aids digestion, and are low in calories, making them a healthy snack option. However, their natural sugars should be considered if you have specific blood sugar concerns.

How much naranja should I eat in one serving?

A standard serving of naranja is typically one medium orange, which weighs about 130 grams. This provides approximately 61 calories, 15 grams of carbs, and 3 grams of fiber, making it a balanced addition to a meal or snack.

How does naranja compare to other citrus fruits?

Compared to lemons or limes, naranjas are higher in natural sugars, providing a sweeter taste, while still being a rich source of vitamin C. Grapefruits are also high in vitamin C but are less sweet and slightly lower in sugar, making them suitable for low-sugar diets. Each citrus fruit has unique benefits, so your preference might depend on flavor or dietary needs.

Data Sources & Scientific References