1 serving (154 grams) contains 77 calories, 1.4 grams of protein, 0.2 grams of fat, and 18.2 grams of carbohydrates.
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Nutrition Information
Calories |
90 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 0.3 g | 0% | |
| Saturated Fat | 0.0 g | 0% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 7.2 mg | 0% | |
| Total Carbohydrates | 21.2 g | 7% | |
| Dietary Fiber | 4.0 g | 14% | |
| Sugars | 16.1 g | ||
| protein | 1.7 g | 3% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 75.6 mg | 5% | |
| Iron | 0.4 mg | 2% | |
| Potassium | 313.2 mg | 6% | |
* 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 Orange
Oranges are citrus fruits originally native to Southeast Asia but now cultivated worldwide, prominently in tropical and subtropical areas such as Spain, Brazil, and the United States. Known for their sweet-tart flavor, they are a staple in many cuisines and often consumed fresh or as juice. Nutritionally, oranges are rich in vitamin C, providing 56.2 mg per medium fruit, along with dietary fiber (2.2 g) and modest amounts of calcium, iron, and other micronutrients. They are low in calories (50 kcal), fat (0.14 g), and contain natural sugars (11.8 g carbs), making them a nutrient-dense choice for snacks or meals. Their vibrant color comes from flavonoids and carotenoids, which also offer antioxidant properties, benefiting overall health.
Health Benefits
- Supports immune system due to high vitamin C content (56.2 mg per medium orange), which helps fight infections.
- Promotes digestive health with 2.2 g of dietary fiber, which aids in regular bowel movements.
- Provides antioxidants through flavonoids, reducing oxidative stress and lowering chronic disease risk.
- Aids in bone health with a moderate amount of calcium (42 mg per medium orange).
- May improve iron absorption from plant-based foods due to its vitamin C content.
Dietary Considerations
Selection and Storage
Store whole oranges in a cool, dry place or refrigerate for up to two weeks. Avoid prolonged exposure to direct sunlight to preserve freshness.
Common Questions About Orange Nutrition
Is an orange high in protein?
An orange is not considered high in protein, as one medium orange contains only 0.92 grams of protein. It is primarily a source of carbohydrates and vitamin C rather than protein-rich nutrients.
Can I eat an orange on a keto diet?
Oranges are generally not suitable for a strict keto diet due to their higher carbohydrate content, with 11.8 grams of carbs per medium orange. They can fit into a low-carb diet if consumed in moderation but should be avoided in very low-carb plans.
What are the health benefits of oranges?
Oranges are rich in vitamin C, providing 70% or more of the daily required intake per medium fruit. They also contain antioxidants, which help boost immunity and support skin health. Additionally, their fiber content (2.2 grams per orange) aids digestion.
How many oranges should I eat per day?
One to two oranges per day is recommended for most individuals to enjoy their nutritional benefits without overdoing sugar intake, as one orange contains around 8.96 grams of sugar. Be mindful if you're monitoring carbohydrate consumption, particularly in certain diets.
How do oranges compare to other citrus fruits like lemons or grapefruits?
Oranges are sweeter and higher in natural sugars compared to lemons and grapefruits, which are lower in calories and carbs. Grapefruits offer slightly more fiber, while lemons are similarly rich in vitamin C but have negligible sugars. Choose based on your sweetness preference and dietary needs.
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.
- USDA FoodData - Orange DataU.S. Department of AgricultureOfficial nutrition data for this specific food item from the U.S. Department of Agriculture's comprehensive food database.
- Vitamin C - Fact Sheet for ConsumersNIH Office of Dietary SupplementsDiscusses the importance of vitamin C, a key nutrient in oranges, and its health benefits, dietary sources, and recommended intake.
- Citrus Flavonoids: Molecular Structure, Biological Activity and Nutritional PropertiesJournal of Nutritional BiochemistryExplores the health benefits of bioactive compounds in oranges, including flavonoids, which may provide antioxidant and anti-inflammatory effects.
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.
