Oranges

Fruit

Item Rating: 83/100

1 serving (130 grams) contains 62 calories, 1.2 grams of protein, 0.2 grams of fat, and 15.4 grams of carbohydrates.

Nutrition Information

1 cup (236.4g)

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	21.8 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 Oranges

Oranges are a citrus fruit that originated in Southeast Asia and are now cultivated worldwide, particularly in regions with warm climates. They are a prominent ingredient in many cuisines for their sweet-tart flavor and are enjoyed fresh, juiced, or as a zest. Nutritionally, oranges are low in calories (47.7 per 100g) and packed with essential nutrients such as carbohydrates, dietary fiber (2.4g), and vitamin C (53.8mg), making them a popular choice for both snacking and culinary uses.

Health Benefits

• Supports immune health due to high vitamin C content (53.8mg per 100g), which enhances white blood cell activity.
• Aids digestion and promotes gut health with dietary fiber (2.4g per 100g), which supports regular bowel movements.
• Contributes to bone health through moderate amounts of calcium (40mg per 100g) that aid in maintaining bone strength.

Dietary Considerations

Allergens: None known

Suitable for: Vegan, vegetarian, gluten-free, low-fat

Not suitable for: Individuals with citrus allergies

Selection and Storage

Store whole oranges in a cool, dry place or refrigerate for up to two weeks to maintain freshness. Wash thoroughly before peeling or juicing.

Common Questions About Oranges Nutrition

Are oranges high in calories or sugar?

Oranges are relatively low in calories, containing about 47.7 calories per 100 grams. They also have around 9.2 grams of natural sugar per 100 grams, making them a moderately sweet fruit but still a healthy choice for most diets.

Can I eat oranges on a keto or low-carb diet?

Oranges may not be ideal for a strict keto diet as they contain about 11.8 grams of carbs per 100 grams. However, they can fit into a low-carb diet in moderation due to their nutrients and fiber content.

What are the main health benefits of oranges?

Oranges are an excellent source of vitamin C, providing over 70% of the daily recommended intake in a single medium orange (about 130 grams). They support immune health, provide antioxidants, and contain fiber to promote digestive health.

What is the recommended serving size for oranges?

A typical serving size for oranges is one medium orange, which weighs approximately 130 grams and provides around 62 calories, 3.1 grams of fiber, and 12 grams of natural sugars. Adjust portion sizes based on your dietary needs.

How do oranges compare to other citrus fruits like grapefruits or lemons?

Oranges are sweeter than grapefruits and lemons, with higher natural sugar content. Compared to grapefruits, oranges have slightly less fiber but are higher in vitamin C. Lemons, on the other hand, are very low in sugar and are mainly used for flavor rather than snacking.

Data Sources & Scientific References

1. Vitamin C - Fact Sheet for Health Professionals

   NIH Office of Dietary Supplements

   Explains the health benefits of vitamin C, a key nutrient in oranges, including its role in immune function and skin health.

   View source →
2. Dietary Guidelines for Americans, 2020-2025

   U.S. Department of Health and Human Services and U.S. Department of Agriculture

   Highlights the importance of fruit consumption, including oranges, in a balanced diet.

   View source →