Naval orange

Fruit

Item Rating: 82/100

1 serving (140 grams) contains 69 calories, 1.3 grams of protein, 0.2 grams of fat, and 17.5 grams of carbohydrates.

Nutrition Information

1 cup (237.3g)

Calories		116.9
% Daily Value*
Total Fat		0.3 g	0%
	Saturated Fat	0 g	0%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		1.7 mg	0%
Total Carbohydrates		29.7 g	10%
	Dietary Fiber	5.3 g	18%
	Sugars	20.3 g
protein		2.2 g	4%
Vitamin D		0 mcg	0%
Calcium		101.7 mg	7%
Iron		0.2 mg	1%
Potassium		401.7 mg	8%

* 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 (2.1%)

Protein: 8 cal (6.8%)

Carbs: 118 cal (91.2%)

About Naval orange

Naval oranges are a seedless variety of citrus fruit native to the subtropical climates of Brazil, though currently they are cultivated worldwide, including in the United States and Mediterranean regions. Known for their sweet and tangy flavor, naval oranges are widely used in international cuisines, both fresh and juiced. These oranges are low in calories, rich in water content, and an excellent source of essential nutrients, including vitamin C, dietary fiber, folate, and antioxidants. A medium-sized naval orange typically provides around 70 calories, 3 grams of dietary fiber, and over 100% of the daily recommended intake of vitamin C. They are also naturally low in fat and sodium, making them a heart-healthy choice that fits into many dietary preferences and lifestyles.

Health Benefits

• Boosts immune health due to high vitamin C content (63 mg per medium orange, over 100% of daily value).
• Supports digestive health thanks to 3 grams of dietary fiber, aiding regular bowel movements and microbiome health.
• Promotes heart health through potassium (237 mg per medium orange), which helps regulate blood pressure.
• Contains flavonoid antioxidants like hesperidin, which may reduce inflammation and improve vascular function.
• Offers vitamin A (4% of daily value per serving), benefiting eye health and supporting skin regeneration.

Dietary Considerations

Allergens: None known

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

Not suitable for: Individuals with citrus allergies

Selection and Storage

Store naval oranges in a cool, dry place or refrigerate to maintain freshness for up to two weeks. To retain juiciness, avoid exposure to direct sunlight.

Common Questions About Naval orange Nutrition

What is the nutritional content of a Naval Orange?

A medium-sized Naval Orange (about 140g) contains approximately 62 calories, 0.9g of protein, 15.4g of carbohydrates, 3.1g of fiber, and less than 0.2g of fat. It is also high in vitamin C, providing over 70mg (around 78% of the recommended daily intake), along with small amounts of potassium and folate.

Can I eat a Naval Orange on a keto diet?

Naval Oranges are not ideal for a strict keto diet as they contain about 12g of net carbs per fruit, which can take up a significant portion of the daily carb allowance for keto diets (typically 20-50g per day). However, they are suitable for less restrictive, low-carb diets in moderation.

What are the health benefits of eating Naval Oranges?

Naval Oranges are an excellent source of vitamin C, which supports the immune system and promotes healthy skin. Their fiber content aids digestion, while antioxidants like flavonoids and carotenoids help reduce inflammation and may lower the risk of chronic diseases. They are also hydrating due to their high water content.

How many Naval Oranges should I eat per day?

Eating one to two medium-sized Naval Oranges per day is generally sufficient for most people to meet their daily vitamin C needs while maintaining a balanced diet. Overconsumption may lead to excess sugar intake, so moderation is key, particularly for individuals managing blood sugar levels.

How do Naval Oranges compare to Mandarins?

Naval Oranges are larger and have a thicker peel compared to Mandarins, making them easier to segment but slightly more challenging to peel. Nutritionally, both are high in vitamin C, but Mandarins are typically sweeter and contain slightly fewer calories and carbs per serving due to their smaller size.

Data Sources & Scientific References