Orange (Raw, All Common Varieties) – Nutritional Information & Health Benefits
Oranges are a popular citrus fruit known for their refreshing flavor and rich vitamin C content. A versatile ingredient, they are enjoyed in various forms – from fresh, raw snacks to juices, salads, desserts, and even savory dishes. Below is a detailed breakdown of the nutritional profile of raw oranges, which are not only low in calories but also a great source of essential nutrients.
Nutritional Table for Oranges (Raw, All Common Varieties)
| Nutrient | Amount per 100g |
|---|---|
| Energy (kcal) | 47.0 |
| Protein (g) | 0.94 |
| Total Fat (g) | 0.12 |
| Saturated Fat (g) | 0.015 |
| Carbohydrates (g) | 11.75 |
| Fiber (g) | 2.4 |
| Sugars (g) | 9.35 |
| Calcium (mg) | 40.0 |
| Iron (mg) | 0.1 |
| Magnesium (mg) | 10.0 |
| Phosphorus (mg) | 14.0 |
| Potassium (mg) | 181.0 |
| Sodium (mg) | 0.0 |
| Zinc (mg) | 0.07 |
| Copper (mcg) | 0.045 |
| Manganese (mg) | 0.025 |
| Selenium (mcg) | 0.5 |
| Vitamin C (mg) | 53.2 |
| Thiamine (mg) | 0.087 |
| Riboflavin (mg) | 0.04 |
| Niacin (mg) | 0.282 |
| Vitamin B6 (mg) | 0.06 |
| Folate (mcg) | 30.0 |
| Vitamin B12 (mcg) | 0.0 |
| Vitamin A (mcg) | 11.0 |
| Vitamin E (mg) | 0.18 |
| Vitamin D2 (mcg) | 0.0 |
Allergen Information
Oranges are naturally free from common allergens such as gluten, dairy, and nuts. However, those with citrus allergies should avoid consuming them, as citrus fruits may trigger allergic reactions in sensitive individuals. Always consult with a healthcare provider if you have concerns about potential allergies.
Dietary Preferences
Oranges fit a variety of dietary needs, making them a great choice for people following:
- Vegan & Vegetarian diets: Oranges are plant-based and offer a range of essential nutrients.
- Gluten-Free diets: Naturally gluten-free, they are safe for those with gluten sensitivities.
- Low-Calorie diets: With only 47 kcal per 100g, oranges are an excellent low-calorie snack.
- Low-Fat diets: Oranges are very low in fat, making them ideal for individuals monitoring fat intake.
- Diabetic diets: Due to their high fiber content and natural sugars, oranges can be enjoyed in moderation by people with diabetes, though it’s always wise to consult with a nutritionist.
Nutritional Benefits
Oranges are a powerhouse of nutrients, offering various health benefits:
- Vitamin C: Oranges are renowned for their high vitamin C content, which helps boost the immune system, promotes skin health, and supports overall wellness.
- Fiber: The 2.4g of fiber per 100g of orange can aid digestion, regulate blood sugar levels, and promote heart health.
- Antioxidants: The presence of flavonoids, including hesperidin, helps protect cells from oxidative damage.
- Potassium: Oranges are an excellent source of potassium, which supports healthy heart function and helps maintain proper fluid balance in the body.
- Vitamins B6 & Folate: These B-vitamins are important for metabolism, nerve function, and red blood cell formation.
Tips for Incorporating Oranges into Your Diet
- As a snack: Simply peel and enjoy as a healthy, hydrating snack that provides both sweetness and nutrition.
- In smoothies: Blend oranges with other fruits like bananas or berries for a refreshing and nutritious smoothie.
- Salads: Add orange segments to green salads or grain-based salads to provide a burst of flavor and vitamin C.
- Desserts: Use oranges in desserts like sorbets, cakes, or puddings for a tangy twist.
- Juices: Freshly squeezed orange juice is a great way to start your day with a vitamin C boost.
Conclusion
Oranges are not just delicious; they also provide an impressive array of essential nutrients that support overall health and well-being. Whether consumed as a snack, incorporated into salads, or added to smoothies, oranges offer a naturally refreshing and versatile ingredient to include in your diet. Their low-calorie content, high fiber, and antioxidants make them an excellent choice for anyone looking to improve their health through better nutrition.
