Orange segment

Fruit

Item Rating: 80/100

1 serving (50 grams) contains 23 calories, 0.4 grams of protein, 0.1 grams of fat, and 5.8 grams of carbohydrates.

Nutrition Information

1 cup (238.1g)

Calories		109.5
% Daily Value*
Total Fat		0.5 g	0%
	Saturated Fat	0 g	0%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		0 mg	0%
Total Carbohydrates		27.6 g	10%
	Dietary Fiber	2.9 g	10%
	Sugars	22.9 g
protein		1.9 g	3%
Vitamin D		0 mcg	0%
Calcium		52.4 mg	4%
Iron		0.5 mg	2%
Potassium		476.2 mg	10%

* 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: 4 cal (3.7%)

Protein: 7 cal (6.2%)

Carbs: 110 cal (90.1%)

About Orange segment

Orange segments are the juicy, seedless portions of the orange fruit, a citrus species native to Southeast Asia but cultivated extensively in tropical, subtropical, and Mediterranean climates. Oranges are widely used in diverse cuisines, from fresh fruit salads to savory marinades. They are nutritionally dense, offering a significant source of vitamin C (53.2 mg per 100g, around 59% of the daily value), dietary fiber, and antioxidants such as flavonoids. Additionally, they are low in calories (approx. 47 kcal per 100g) and naturally low in fat and sodium, making them a refreshing and healthy snack or ingredient in recipes worldwide.

Health Benefits

• Rich in vitamin C, supporting immune function and skin health.
• High in dietary fiber (2.4g per 100g), aiding in digestion and promoting gut health.
• Contains potassium (181 mg per 100g), which helps regulate blood pressure and supports heart health.
• Includes antioxidants like hesperidin and beta-carotene, which may reduce inflammation and protect cells from oxidative stress.

Dietary Considerations

Allergens: None known

Suitable for: Vegan, vegetarian, pescatarian, gluten-free, paleo

Not suitable for: Individuals with citrus allergies

Selection and Storage

Store whole oranges at room temperature for up to 1 week or refrigerate for up to 3 weeks. Keep peeled segments in an airtight container in the refrigerator and consume within 2-3 days.

Common Questions About Orange segment Nutrition

What is the nutritional content of an orange segment?

One segment of a medium-sized orange generally contains around 3-5 calories, 0 grams of fat, and negligible protein (less than 0.1 grams). However, it is rich in vitamin C, providing approximately 10-15% of the daily recommended intake per segment, along with small amounts of potassium and dietary fiber.

Is an orange segment suitable for a keto diet?

Orange segments are not ideal for a strict keto diet as they contain natural sugars. One segment typically has about 0.7 grams of carbohydrates, which can add up quickly. However, they may fit into a more liberal low-carb diet if consumed in moderation.

What are the health benefits of orange segments?

Orange segments are an excellent source of vitamin C, which supports immune health and skin health. They also contain antioxidants, such as flavonoids, that may reduce inflammation and support heart health. Additionally, their natural sugars provide a quick energy boost without added sugars.

How many orange segments should I eat in a serving?

A standard serving size is around 1 medium orange, which usually consists of 8-10 segments. This provides approximately 62 calories, 15 grams of carbohydrates, and 3 grams of dietary fiber, making it a good portion to enjoy as a snack or part of a balanced meal.

How does an orange segment compare to other common fruits?

Compared to fruits like apples or bananas, orange segments are lower in calories and carbohydrates while offering a higher vitamin C content. They are also less fiber-rich than an apple but provide more hydration due to their high water content. As a portable snack, orange segments are convenient and refreshing.

Data Sources & Scientific References