Oranges Nutrition Facts

Orange Juice, Oranges Nutrition Facts and Health Benefits of Oranges, Orange Juice Benefits

Oranges are a round citrus fruit which have a textured skin. There are many different varieties which may either taste sweet or taste sour. The bitter varieties are great for marmalade, think Seville oranges. Oranges are delicious as a snack or as an ingredient in a recipe. Oranges can be peeled and segmented or squeezed. The skin can be used for zest.

Orange Nutrients: The orange is loaded with vitamin C and is packed with phytonutrients (including beta-carotene, calcium, folic acid, magnesium, potassium, vitamin B6) and flavonoids, which are thought to have anti-tumor, anti-inflammatory, and blood clot inhibiting properties, as well as a strong antioxidant effect. Oranges are associated with healing. Read more about health and nutritional benefits of oranges below.

Health and Nutritional Benefits of Orange Juice and Oranges

Oranges protect against overweight and obesity. Orange calories are low, as is the fat content. Oranges are full of vitamins and minerals and are low on the glycemic index. Oranges are ideal for a dessert or as a snack, replacing sugary snacks which may otherwise result in obesity, weight gain and health conditions that may cause heart disease, certain cancers, increased blood pressure, type 2 diabetes and stroke.

Vitamin C protects from free radicals and supports the immune system. An orange is bursting with vitamin C. According to the USDA, one serving (100g or 3.5oz) provides 87% of the recommended daily intake (RDI). Vitamin C disarms free radicals, preventing damage to both the inside and outside of cells and is associated with a reduced risk to colon cancer. Vitamin C, is also vital to the proper functioning of a healthy immune system, which can prevent colds and recurrent ear infections.

Oranges reduce and prevent inflammation. Vitamin C contains phenolic acids, an antioxidant which neutralizes free radicals which can otherwise cause inflammation that is painful, and hence oranges are viewed as anti-inflammatory. Drinking orange juice regularly is believed to lessen the discomfort from conditions such as asthma, osteoarthritis, and rheumatoid arthritis. 

Help to lower cholesterol. Free radicals are oxidizing cholesterol which causes cholesterol to stick to the artery walls, building up in plaques that may eventually grow large enough to fully block blood flow causing a heart attack or stroke.  Vitamin C can neutralize free radicals and help prevent the oxidation of cholesterol. Oranges increase HDL levels and improve the LDL-HDL ratio of a person.

Blood Pressure. Orange’s magnesium and potassium keep blood pressure under check. Also flavanone in oranges, and herperidin, have been shown to lower high blood pressure as well as cholesterol in animal studies. This phytonutrient is found in the pith of the orange (the spongy white substance lining the inside of the peel), which is often removed when making orange juice.

Promote healthy heart. Potassium is also found in oranges, lowering blood pressure and protecting against stroke and cardiac arrhythmias. Orange’s folate - lowers the level of homocysteine and hence the risk associated with cardiovascular disease.

Protects and maintains healthy bones. Oranges are rich in calcium.

Oranges support production of haemoglobin Oranges are rich in Vitamin B6.

Proper brain development is ensured by the folic acid in oranges.

When buying oranges ensure they are ripe, as they do not continue to ripen once picked. If you want to use the zest of an orange consider buying organic, otherwise wash thoroughly. The heavier the orange the juicier it is. When buying orange juice, insist on 100% orange juice with nothing added, no sugar, no water, no flavouring etc. Oranges contain citric acid so keep a toothbrush handy.

Compare oranges nutrition facts to the other fruits.

Orange Juice Nutrition Facts, Health Benefits of Orange Juice
Orange Nutrition Facts, Orange Benefits

Orange Juice and
Oranges Nutrition Facts

Raw Oranges and Orange Juice
Oranges nutrition facts per 100 g (3.5 oz)
Scientific Name: Citrus sinensis
NutrientsOranges, raw, all commercial varietiesOrange juice, rawOrange juice, canned, unsweetened
Water86.75 g88.30 g87.72 g
Energy197 kJ (47 kcal)188 kJ (45 kcal)196 kJ (47 kcal)
Protein0.94 g0.70 g0.68 g
Carbohydrates11.75 g10.40 g11.01 g
Fiber2.4 g0.2 g0.3 g
Sugars,total9.35 g8.40 g8.76 g
Total Fat:0.12 g0.20 g0.15 g
Cholesterol0 mg0 mg0 mg
Calcium, Ca40 mg (4 %)11 mg (1%)10 mg (1%)
Iron, Fe0.10 mg (0.6 %)0.20 mg (1%)0.10 mg (1%)
Magnesium, Mg10 mg (2.5 %)11 mg (3%)10 mg (3%)
Phosphorus, P14 mg (1.4 %)17 mg (2%)17 mg (2%)
Potassium, K181 mg (4 %)200 mg (6%)184 mg (6%)
Sodium, Na0 mg1 mg (0%)1 mg (0%)
Zinc, Zn0.07 mg (0.5 %)0.05 mg (0%)0.04 mg (0%)
Copper, Cu0.045 mg (2 %)0.044 mg (2%)0.022 mg (1%)
Manganese, Mn0.025 mg (1.3 %)0.014 mg (1%)0.021 mg (1%)
Selenium, Se0.5 mcg (0.7 %)0.1 mcg (0%)0.1 mcg (0%)
Vitamin C53.2 mg (87 %)50 mg (83%)30.1 mg (50%)
Thiamine (Vit. B1)0.087 mg (6 %)0.090 mg (6%)0.039 mg (3%)
Riboflavin (Vit. B2)0.040 mg (2 %)0.030 mg (2%)0.021 mg (2%)
Niacin (Vit. B3)0.282 mg (1.4 %)0.400 mg (2%)0.201 mg (1%)
Pantothenic acid (B5)0.250 mg (2.5 %)0.190 mg (2%)0.180 mg (2%)
Vitamin B60.060 mg (3 %)0.040 mg (2%)0.031 mg (2%)
Folate (Vit. B9)30 mcg (7.5 %)30 mcg (8%)24 mcg (6%)
Vitamin B120 mcg0 mcg0 mcg
Vitamin A225 IU (4.5 %)200 IU (4%)175 IU (4%)
Vitamin E0.18 mg (1 %)0.04 mg (0.2%)0.20 mg (1%)
Vitamin K0 mcg0 mcg0.1 mcg (0%)
Percentages are relative to US Recommended Daily Intake (RDI) for adults.
Source: USDA National Nutrient Database for Standard Reference

Author: Lana Soko

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