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 | 0 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 | 101.7 mg | 7% | |
| Iron | 0.3 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 oranges
Navel oranges are seedless citrus fruits known for their sweet flavor and easy-to-peel skin. Originating from Brazil, navel oranges are now grown in various regions, including the United States, Spain, and South Africa. They are most commonly consumed fresh, juiced, or used in culinary applications such as salads and desserts. Navel oranges are an excellent source of vitamin C, providing over 100% of the daily recommended intake in just one medium orange. They also contain dietary fiber, potassium, and several antioxidants, such as flavonoids and carotenoids, making them a nutritious addition to a balanced diet.
Health Benefits
- Boosts immune health due to high vitamin C content (about 70 mg per 100g).
- Supports heart health with potassium, which helps regulate blood pressure (approximately 181 mg per 100g).
- Promotes healthy digestion thanks to dietary fiber, providing about 2.4 g per 100g.
- Reduces oxidative stress with antioxidants like hesperidin and carotenoids.
- Contributes to skin and eye health through beta-carotene, a precursor of vitamin A.
Dietary Considerations
Selection and Storage
Store navel oranges in a cool, dry place for up to one week, or refrigerate to extend their shelf life to 2-3 weeks. Avoid storing them in airtight containers to prevent excess moisture buildup.
Common Questions About Navel oranges Nutrition
What is the nutritional content of navel oranges?
A medium navel orange (about 140 grams) contains approximately 62 calories, 1.2 grams of protein, 15.4 grams of carbohydrates, 12 grams of natural sugars, 3.1 grams of fiber, and less than 0.2 grams of fat. It’s also an excellent source of vitamin C, providing over 90% of the recommended daily intake, along with small amounts of potassium, calcium, and vitamin A.
Can I eat navel oranges on a keto or low-carb diet?
Navel oranges are not ideal for a strict keto diet due to their carbohydrate content of about 15 grams per medium orange, which could quickly use up a significant portion of a typical daily keto carb limit (around 20–50 grams net carbs). However, they can fit into a more flexible low-carb diet if consumed in moderation.
What are the health benefits of eating navel oranges?
Navel oranges are rich in antioxidants like vitamin C, which supports immune health, promotes collagen production, and improves skin health. The high fiber content aids digestion and helps maintain stable blood sugar levels. Additionally, their natural plant compounds (flavonoids) may help reduce inflammation and lower the risk of chronic diseases such as heart disease.
What is the recommended serving size for navel oranges?
A typical serving size is one medium navel orange (about 140 grams), which provides a balanced amount of calories (62) and nutrients. For individuals monitoring their carbohydrate intake, half an orange (around 7.5 grams of carbs) may be more appropriate. Eating 1–2 oranges per day in conjunction with other fruits is generally considered healthy.
How do navel oranges compare to other citrus fruits like mandarins or grapefruits?
Compared to mandarins, navel oranges are slightly larger, have more fiber (3.1 grams vs. 1.8 grams per medium fruit), and are higher in vitamin C. Grapefruits tend to have fewer calories and carbs per serving but are more bitter, while navel oranges are sweeter and easier to peel. Navel oranges are also seedless, making them a convenient choice for snacking.
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.
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.
