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Important Orange nutrition facts you need to know:


Orange nutrition facts indicate that they offer much more nutrition than we think. Orange belongs to citrus family. Various species of Citrus are in use in India and across the world such as citrus limon (lemon), citrus aurantium (orange fruit), citrus sinensis (sweet lime/ sweet orange / musambi) [PMID: 26907240]. This article will focus not only on orange calories and carbs in orange but also on other orange nutrition facts  along with its traditional health uses and health benefits.

Orange calories & Orange nutrition facts (citrus aurantium / bitter orange pulp)

Serving size – 100 gm of Orange pulp

Orange macros

a. Orange calories – 37.26 kCal, which is 1.86 % of the daily value for RDA of 2000 kCal,

b. Proteins in Orange – 0.70 gm, that is 0.93 % of the daily value for RDA of 75 gm i.e. 15 % of calories.

c. Protein forms 7.51 % of calories of Orange.

d. Carbs in Orange – 7.92 gm, around 2.88 % of the daily value for RDA of 275 gm i.e. 55 % of calories.

e. Carbs forms 85.02 % of calories of Orange.

f. Fats in Orange – 0.13 gm, approximately 0.19 % of the daily value for RDA of 66.67 gm i.e. 30 % of calories.

g. Fats forms 3.14 % of calories of Orange.

h. Fiber in Orange – 1.29 gm, nearly 3.39 % of the daily value for RDA of 38 gm,

i. Soluble Fiber – 0.56 gm, roughly 5.60 % of the daily value for RDA of 10 gm,

j. Total Free Sugar – 6.86 gm, which is 11.43 % of the daily value for RDA of 60 gm,

Vitamins in Orange

a. Vitamin A – 2.66 mcg, roughly 0.30 % of the daily value for RDA of 900 mcg,

b. Vitamin B1 – 0.07 mg, almost 5.83 % of the daily value for RDA of 1.2 mg,

c. Vitamin B2 – 0.02 mg, which is 1.54 % of the daily value for RDA of 1.3 mg,

d. Vitamin B3 – 0.28 mg, that is 1.75 % of the daily value for RDA of 16 mg,

e. Vitamin B6 – 0.04 mg, around 3.08 % of the daily value for RDA of 1.3 mg,

f. VitaminB7 – 2.88 mcg, almost 9.60 % of the daily value for RDA of 30 mcg,

g. Vitamin B9 – 19.46 mcg, approximately 4.87 % of the daily value for RDA of 400 mcg,

h. Vitamin B12 – 0.00 mcg, nearly 0.00 % of the daily value for RDA of 2.4 mcg,

i. Vitamin C – 42.72 mg, roughly 106.80 % of the daily value for RDA of 40 mg,

j. Vitamin D – 0.34 mcg, almost 6.80 % of the daily value for RDA of 5 mcg,

k. Vitamin E – 0.04 mg, which is 2.67 % of the daily value for RDA of 1.5 mg,

l. Vitamin K – 2.50 mcg, that is 2.08 % of the daily value for RDA of 120 mcg,

Minerals in Orange

a. Calcium – 19.52 mg, around 1.95 % of the daily value for RDA of 1000 mg,

b. Phosphorus – 12.90 mg, approximately 1.84 % of the daily value for RDA of 700 mg,

c. Iron – 0.81 mg, nearly 10.13 % of the daily value for RDA of 8 mg,

d. Magnesium – 11.05 mg, roughly 2.76 % of the daily value for RDA of 400 mg,

e. Copper – 30.00 mcg, almost 3.33 % of the daily value for RDA of 900 mcg,

f. Manganese – 0.02 mg, which is 0.87 % of the daily value for RDA of 2.3 mg,

g. Molybdenum – 0.00 mcg, that is 0.00 % of the daily value for RDA of 45 mcg,

h. Zinc – 0.04 mg, around 0.36 % of the daily value for RDA of 11 mg,

i. Chromium – 12.00 mcg, approximately 34.29 % of the daily value for RDA of 35 mcg,

k. Selenium – 0.19 mcg, nearly 0.35 % of the daily value for RDA of 55 mcg,

l. Cholesterol – 0.00 mg, that is 0.00 % of the daily value for RDA of 25 mg,

m. Potassium – 164.00 mg, around 3.49 % of the daily value for RDA of 4700 mg,

n. Sodium – 1.47 mg, approximately 0.10 % of the daily value for RDA of 1500 mg,

o. Omega 3 – 11.11 mg, nearly 1.85 % of the daily value for RDA of 600 mg,

o. Omega 6 – 36.52 mg, roughly 6.09 % of the daily value for RDA of 600 mg

Summary of Orange Nutrition facts

Orange pulp 37.26 kcal for its 100-gm weight which is quite low. Orange contains good amount of vitamin B1, vitamin B7, vitamin B9 and vitamin D. But the most important vitamin that it gives is vitamin C which is 40 mg. 

For Indians, RDA value is set as 40 gm vitamin C and orange gives more than 100% of RDA whereas those referring 90 mg as RDA of vitamin C, vitamin C nutrition is 47.6% of RDA. 

Other than vitamins orange also offers good amount of iron, chromium and potassium which have several health benefits.

Orange is one of the most colorful fruits in the world. It’s no wonder it’s a nutritional powerhouse. Not only are there health benefits for you, but there are great treats as well. Study from literature indicates that citrus extracts from oranges / sweet oranges have antioxidant, heart supporting, immune building, anticancer properties.

Read more

Health benefits of oranges

Orange contains many active secondary metabolites that has medical effects. Parts of the orange tree, such as orange fruit, orange peel, plant leaves have active flavonoids [PMID: 16116991], carotenoids, vitamins and minerals.

Orange has been traditionally used in home remedies to treat menstrual disorder, abdominal cramps, constipation, cough, cold, obesity and mental issues as well [PMID: 26907240]. Eating oranges may refreshes the mood.

It helps your immune system makes antibodies; a type of protein that helps fight off diseases. It also helps increase your tolerance to antibiotics, making it helpful for those who have been hospitalized.

Oranges may help you lose weight

In order to achieve effective weight loss a person has to expend more calories that he eats. One way is to burn calories with exercise and the other way is to increase resting metabolic rate. When your resting metabolic rate is high, your body burns more calories over the period of time which achieves weight loss with little or no exercise.

In a double-blind study, the participants were given orange juice with different combination of orange flavonoids p-synephrine, hesperidin and naringin. At the end of study, it was observed that all consumption of orange flavonoids resulted increase in resting metabolic rate [PMID: 21537493]. 

Orange’s naturally high level of fiber can make you feel fuller longer, so you tend eating less which is basics of weight loss. Oranges are good for weight loss.

Oranges are best antioxidants you have

Orange is one of the most consumed fruits worldwide for its antioxidant properties. Orange is rich in vitamin C as well as certain flavonoids. 

Orange extracts has shown strong antioxidant activity in experimental models over oxidative stress [PMID: 26221182], neutralizing reactive oxygen species (ROS) and reduction in cholesterol oxidation, and preventing oxidative damage to DNA [PMID: 28713272].

While only a quarter of a pound of the orange is edible, it is so full of nutrition (plus a little extra) that one medium orange is the most beneficial form of food to you. The citrus content makes this an easy way to get more Vitamin C.

Eating orange reduces risk of cancer

Orange fruit including its seeds and orange peel are rich in polyphenols such as anthocyanins and flavonoids and have significant radical scavenging potential [PMID: 28686312]

Flavonoids are antioxidants, which means they fight off bad things, including cancer cells. There is some evidence that citrus fruit contains anti-cancer compounds, so eating orange fruit may lower your risk of cancer. Research even suggests that eating citrus per day can reduce your chance of developing all types of cancer [PMID: 28713272]

Eating oranges may help reduce anxiety

Orange extracts are also used in aromatherapy as essential oils. Data from the clinical trials shows that orange or orange extract when inhaled or consumed orally can exert useful effects on people with anxiety [PMID: 30622597].

Orange consumption may reduce cholesterol levels

Studies have shown the use of orange & its products in reducing lipid levels [PMID: 27747942]. Orange contain fiber and fiber is known to regulate the cholesterol levels.

Further the antioxidant vitamin C and flavonoids have also been shown to reduce the lipid peroxidation [PMID: 28713272]

Orange has antiulcer effects

The orange essential oil along with its compound called limonene were observed to contain protective activity in the gastrointestinal system against ulcers induced by alcohol and anti-inflammatory drugs. Both The limonene and essential oil increased the formation of gastric mucus. These compounds can be used as a capable ingredient for the development of a antiulcer drug [PMID: 19410566]

Orange and its plant extracts have many commercial uses too

Orange and its products are used as a food, medical as well as cosmetic use. Orange pulp, orange peel, seeds, plant leaves, flowers and essential oil (EO) of orange have already their application in food and beverages, perfumes and cosmetics.

Orange & its hybrid extracts are being used in making perfumes. Its aromatherapy may be beneficial in reducing stress symptoms [PMID: 27747942].

Orange peels and limonene, its isolated component have established their pest control potential in different insects including mosquitoes [PMID: 29854097].

How to add orange in your diet?

Now that you understand what this fruit can do for your overall health and your immunity system, you might want to start adding them one at a time to your diet. Add at least one orange to your diet daily.

You may even want to go so far as to eat two whole oranges in a day! If you want to kick up your immune system while increasing the amount of nutrients that you are getting from every meal, consider eating orange along with its pulp or drinking fresh orange juice, with its high amounts of vitamin C and essential minerals. 

Or drink orange marmalade (murabba), using fresh ingredients like cinnamon and nutmeg to give your food that wonderful sweet taste! Adding just one more oranges to your diet will help you achieve maximum health and vitality. However, stay away from sugary market juices that provides sugar more than nutrition.

Nutritionist & Dietician
Hello everyone, I am Nutritionist Smriti Indarapu, a Post Graduate Diploma holder in Nutrition and Dietetics, practicing nutrition for the last 10 years. The journey started when we were having our family... Read full bio

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