1 serving (140 grams) contains 69 calories, 1.3 grams of protein, 0.2 grams of fat, and 17.6 grams of carbohydrates.
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Nutrition Information
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 | 29.8 g | 10% | |
| Dietary Fiber | 5.3 g | 18% | |
| Sugars | 20.3 g | ||
| protein | 2.2 g | 4% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 88.1 mg | 6% | |
| Iron | 0.2 mg | 1% | |
| Potassium | 393.2 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
Source of Calories
About Navel orange
Navel oranges are a popular citrus fruit, originating from a Brazilian mutation in the 19th century and now widely cultivated in countries like the United States, Australia, and Spain. Known for their sweet, mildly tangy flavor, seedless nature, and distinct 'navel' at one end, these oranges are commonly enjoyed fresh or juiced. Nutritionally, navel oranges are an excellent source of vitamin C, providing over 70% of the recommended daily value per medium fruit. They are also rich in dietary fiber, potassium, and several antioxidants, while being low in calories, making them a nutrient-dense snack option.
Health Benefits
- Boosts immune health due to high vitamin C content, which also helps protect cells from damage.
- Supports heart health as potassium helps regulate blood pressure by countering sodium's effects in the body.
- Promotes digestive health due to dietary fiber aiding in regular bowel movements and gut function.
Dietary Considerations
Selection and Storage
Store navel oranges in a cool, dry place for up to a week or refrigerate them to extend freshness up to 2-3 weeks. Avoid storing them in sealed plastic bags, as this can trap moisture and accelerate spoilage.
Common Questions About Navel orange Nutrition
What is the nutritional content of a navel orange?
A medium navel orange (about 140g) contains approximately 70 calories, 1.3g of protein, 0.1g of fat, and 18g of carbohydrates, including 3g of dietary fiber and 12g of natural sugars. It is an excellent source of vitamin C, providing over 90% of the recommended daily intake, and also contains small amounts of potassium and folate.
Can I eat navel oranges on a keto or low-carb diet?
Navel oranges are not typically considered keto-friendly due to their carbohydrate content. A medium navel orange contains about 15g of net carbs, which could take up a significant portion of the daily carb limit on a strict keto diet. However, they can be enjoyed in moderation on a less restrictive low-carb diet.
What are the health benefits of eating navel oranges?
Navel oranges are rich in antioxidants, primarily vitamin C, which supports the immune system and helps protect against oxidative stress. They also provide dietary fiber, which aids in digestion and promotes heart health by helping to regulate cholesterol levels. The natural sugars are balanced by fiber, making them a better option than processed sugary snacks.
How many navel oranges should I eat per day?
One to two navel oranges per day is a reasonable portion for most people. This provides a good amount of vitamin C and fiber without excessive calorie or sugar consumption. Be mindful of overall fruit intake to maintain a balanced diet and avoid exceeding recommended daily sugar limits.
How do navel oranges compare to mandarins or tangerines?
Navel oranges are larger than mandarins or tangerines and have a thicker, easy-to-peel skin. Nutritionally, they are similar, but navel oranges provide slightly more vitamin C and fiber per serving. Mandarins and tangerines tend to be sweeter and have less natural acidity, making them a preferred choice for some palates.
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.
- Vitamin C Fact Sheet for Health ProfessionalsNIH Office of Dietary SupplementsDiscusses the health benefits of vitamin C, a key nutrient in navel oranges.
- Dietary Guidelines for Americans, 2020-2025U.S. Department of Agriculture and U.S. Department of Health and Human ServicesHighlights the role of fruits like navel oranges in a healthy eating pattern.
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.
