Oranges (Raw with Peel) – Nutritional Information
Oranges, when enjoyed raw with their peel, offer a delightful, refreshing burst of flavor, combined with a rich nutritional profile. Packed with essential vitamins, minerals, and fiber, these citrus fruits contribute significantly to overall health. Below is the detailed nutritional breakdown of a raw orange with peel:
| Nutrient | Amount |
|---|---|
| Energy (kcal) | 63.0 |
| Protein (g) | 1.3 |
| Fat (g) | 0.3 |
| Saturated Fat (g) | 0.035 |
| Carbohydrates (g) | 15.5 |
| Fiber (g) | 4.5 |
| Sugar (g) | 0.0 |
| Calcium (mg) | 70.0 |
| Iron (mg) | 0.8 |
| Magnesium (mg) | 14.0 |
| Phosphorus (mg) | 22.0 |
| Potassium (mg) | 196.0 |
| Sodium (mg) | 2.0 |
| Zinc (mg) | 0.11 |
| Copper (mcg) | 0.057 |
| Manganese (mg) | 0.0 |
| Selenium (mcg) | 0.7 |
| Vitamin C (mg) | 71.0 |
| Thiamin (mg) | 0.1 |
| Riboflavin (mg) | 0.05 |
| Niacin (mg) | 0.5 |
| Vitamin B6 (mg) | 0.093 |
| Folate (mcg) | 30.0 |
| Vitamin B12 (mcg) | 0.0 |
| Vitamin A (mcg) | 13.0 |
| Vitamin E (mg) | 0.0 |
| Vitamin D2 (mcg) | 0.0 |
Health Benefits of Oranges (Raw with Peel)
Oranges, particularly when consumed with their peel, are a fantastic source of dietary fiber, which promotes digestive health and helps maintain a feeling of fullness. The peel itself is rich in flavonoids, which are known for their antioxidant properties, contributing to heart health and reducing inflammation.
Vitamin C is one of the standout nutrients in oranges, offering a potent immune boost, aiding collagen production, and enhancing iron absorption. A single serving of raw orange with peel can cover over 70% of the recommended daily intake for Vitamin C.
Potassium, another key nutrient, is essential for maintaining fluid balance, supporting nerve function, and reducing the risk of hypertension. Oranges are a natural source of this vital mineral, which also plays a role in muscle function and heart health.
Additionally, the peel contains essential oils that have been shown to have antimicrobial properties, further enhancing the fruit’s health benefits.
Dietary Preferences & Allergen Information
Oranges are naturally gluten-free, dairy-free, and nut-free, making them a safe and healthy option for those with common food allergies or sensitivities. They are suitable for vegetarian and vegan diets due to their plant-based origin. Additionally, the high fiber content may help with managing blood sugar levels, making them a good choice for individuals with diabetes when consumed in moderation.
Conclusion
Raw oranges, especially when consumed with the peel, offer a wealth of health benefits, from immune-boosting Vitamin C to digestion-supporting fiber and antioxidant-rich flavonoids. Whether eaten as a snack or incorporated into a variety of dishes, they are a versatile and nutritious addition to any diet. The combination of low calories, high fiber, and a broad range of vitamins and minerals makes oranges a perfect option for anyone looking to improve their health through natural, wholesome foods.
