Orange fruit

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 Orange fruit

The orange, a citrus fruit native to Southeast Asia but now grown worldwide in tropical and subtropical climates, is a staple of many cuisines for its sweet-tart flavor. Commonly consumed fresh, as juice, or in culinary dishes, oranges are nutritionally rich. A medium-sized orange (about 130g) provides roughly 62 calories, 1.2g of protein, 0.2g of fat, 15.4g of carbohydrates, and 3.1g of dietary fiber. They are an excellent source of vitamin C, offering about 70mg (78% of the daily value), and also contain potassium, folate, and small amounts of other B vitamins. Oranges are renowned for their hydrating properties as they are over 85% water.

Health Benefits

• Boosts immunity due to high vitamin C content, which contributes to the functioning of a healthy immune system.
• Supports heart health by providing potassium, a mineral that helps regulate blood pressure and reduces the risk of cardiovascular diseases.
• Aids digestion with dietary fiber, promoting regular bowel movements and overall gut health.
• Contains antioxidants like flavonoids that protect cells from oxidative stress and reduce inflammation.
• Helps in collagen production for skin health, thanks to its wealth of vitamin C.

Dietary Considerations

Allergens: None known

Suitable for: Vegetarian, vegan, gluten-free, paleo, low-fat

Not suitable for: Low-acid diets (may trigger acid reflux in sensitive individuals)

Selection and Storage

Store oranges in a cool, dry place for up to 1 week or in the refrigerator for 2-3 weeks to maintain freshness and juiciness.

Common Questions About Orange fruit Nutrition

Is orange fruit high in protein?

Oranges are not high in protein; a medium orange contains about 1 gram of protein. They are primarily valued for their vitamins and antioxidants rather than protein content.

Can I eat orange fruit on a keto diet?

Oranges are not ideal for a keto diet due to their higher carbohydrate content, with a medium orange providing approximately 15 grams of carbs. Low-carb alternatives like berries may be better suited for keto dieting.

What are the health benefits of orange fruit?

Oranges are rich in vitamin C, offering about 70 mg per medium fruit, which supports immune function and skin health. They also contain antioxidants and dietary fiber that promote heart health and digestive wellness.

How many oranges should I eat per day?

It is generally recommended to eat 1-2 oranges per day as part of a balanced diet. An average orange has around 62 calories, making it a healthy and moderate snack option without overloading on sugar or calories.

How does orange fruit compare to tangerines?

Oranges are larger and contain more juice than tangerines, while tangerines are typically sweeter and easier to peel. Nutritionally, oranges slightly surpass tangerines in vitamin C content, but both are great sources of fiber and antioxidants.

Data Sources & Scientific References