Oranges are a citrus fruit first cultivated in China but are now grown in many other countries. There are many types, and they can have a sweet or sour taste depending on the type.
Vitamin C, abundant in citrus fruits, is necessary for the formation of collagen, which gives skin a youthful, radiant appearance.
Compared to other citrus fruits, orange has an exceptionally high concentration of vitamin C.
Specifically, it improves iron absorption, which is helpful because iron is a mineral that vegans often prioritize.
The high fiber content of oranges is beneficial to digestive health.
However, squeezing the juice and removing the pulp can increase the glycemic index and speed up its absorption into the blood.
Consuming the orange in its entirety, after removing the peel, is the most efficient way to reap the benefits of both the pulp and the vitamins.
Its high phenolic compound content gives this fruit potent antioxidant properties.
In protecting against cancer, it helps by neutralizing harmful free radicals. It’s a great way to help your body’s immune system.
Oranges Quick Nutrition Facts
Here's a quick nutrition overview for 3.5 ounces (100 grams) of oranges:
- Energy: 47 calories
- Carbs: 11.8 grams
- Sugar: 9.35 grams
- Fiber: 2.4 grams
- Protein: 0.94 grams
- Fat: 0.12 grams
- Saturated Fat: 0.015 grams
Jump to a section where you can learn more about oranges nutrition value, including macronutrients, vitamins, minerals, protein quality, and more.
Health Benefits of Oranges
Thanks to a significant amount of specific vitamins and minerals, oranges could provide several health benefits.
Continue reading to discover the potential benefits of consuming oranges.
They May Support the Collagen Formation
Vitamin C is essential for several critical metabolic processes occurring in the body. It also supports the formation of collagen in the skin and other tissues.
Collagen is a protein that forms the basic structural network of several organs in the body. The primary role of collagen is to strengthen the bones, skin, and blood vessels, thus maintaining the structural integrity of these tissues.
It can reduce or slow down the age-related degenerative changes occurring in these tissues.
Vitamin C can also help in the healing of wounds.
The deficiency of this nutrient can prevent the efficient healing of the damaged tissues, due to which the patient may suffer from chronic inflammatory damage that can lead to cancerous changes.
It can act as an antioxidant. It regulates the metabolism of oxygen in the body and reduces the release of molecular compounds known as free radicals, which can otherwise damage the cell membranes.
It can also support the process of iron absorption and play a role in infection-fighting by stimulating the activities of immune cells like lymphocytes.
Vitamin C is also needed for the production of brain chemicals called neurotransmitters.
Oranges Nutrition Facts
Continue reading to find out the following oranges nutrition information:
- Macronutrients
- Vitamin Content
- Mineral Content
- Amino Acid Profile
- Fat Breakdown
- Carbohydrate Breakdown
Macronutrients
Macronutrients, often called macros, are most commonly used term when it comes to eating a healthy diet or losing weight. There are three types of macronutrients: carbohydrates, proteins, and fats.
Macronutrients provide energy to your body and allows it to function properly. The following table contains the information on oranges macronutrients, while reading further will give you a better understanding on each of these macronutrients.
| Carbohydrate | 11.8 g | |
| Protein | 0.94 g | |
| Fat | 0.12 g |
Vitamin Content
Oranges are excellent source of Vitamin C.
They also contain Vitamin A, Vitamin B1 (Thiamine), Vitamin B5 (Pantothenic acid), Vitamin B6 (Pyroxidine), and Vitamin B9 (Folate) in a small amount.
Here's the full oranges vitamin content per 100g:
| Vitamin A | 225 IU | |
| Vitamin C | 53.2 mg | |
| Vitamin D | 0 µg | |
| Vitamin B1 (Thiamine) | 0.087 mg | |
| Vitamin B2 (Riboflavin) | 0.04 mg | |
| Vitamin B3 (Niacin) | 0.282 mg | |
| Vitamin B5 (Pantothenic acid) | 0.25 mg | |
| Vitamin B6 (Pyroxidine) | 0.06 mg | |
| Vitamin B9 (Folate) | 30 µg | |
| Vitamin B12 (Cobalamin) | 0 µg | |
| Vitamin E | 0.18 mg | |
| Vitamin K | 0 µg |
Mineral Content
Oranges are not an excellent source of any particular vitamin.
However, they contain Copper, and Potassium in a small amount.
Here's the full oranges mineral content per 100g:
| Calcium | 40 mg | |
| Copper | 0.045 mg | |
| Fluoride | 0 mg | |
| Iron | 0.1 mg | |
| Magnesium | 10 mg | |
| Manganese | 0.025 mg | |
| Phosphorus | 14 mg | |
| Potassium | 181 mg | |
| Selenium | 0.5 μg | |
| Sodium | 0 mg | |
| Zinc | 0.07 mg |
Protein and Amino Acid Profile
Oranges contain 0.9 g of protein per 100 g, or in other words, oranges provide 2 g of protein per 100 kcal.
Similarly to most other plant proteins, protein in oranges contain all nine essential amino acids, however, they are a little bit low in isoleucine, leucine, and threonine.
| Histidine OK | 0.018 g | |
| Isoleucine Low | 0.025 g | |
| Leucine Low | 0.023 g | |
| Lysine OK | 0.047 g | |
| Methionine OK | 0.02 g | |
| Phenylalanine OK | 0.031 g | |
| Threonine Low | 0.015 g | |
| Tryptophan OK | 0.009 g | |
| Valine OK | 0.04 g |
Fat Breakdown
Around 2% of the calories in oranges are from fat. Oranges have 0.12 grams or 0% of recommended daily values per 100g.
Saturated fat and trans fat can increase cholesterol levels and increase the heart disease risk.
Oranges fat content mostly consists of healthy unsaturated fats.
According to FDA, dietary cholesterol should be kept below 300 mg per day. Luckily, oranges is cholesterol free.
Oranges do not contain trans fats. Trans fats should be kept as low as possible.
| Total Fat | 0.12 g | |
| Saturated Fat | 0.015 g | |
| Monounsaturated Fat | do not have a %DV | 0.023 g |
| Polyunsaturated Fat | do not have a %DV | 0.025 g |
| Trans Fats | do not have a %DV | 0 g |
| Cholesterol | 0 mg |
Carbohydrate Breakdown
100% of the calories in oranges come from carbohydrates.
Carbs in oranges are mostly sugars (79%), followed by fiber and starch.
When it comes to sugars, oranges are relatively low in sugar, containing grams of sugar per 100g.
| Total Carbohydrate | 11.8 g | |
| Dietary Fiber | 2.4 g | |
| Sugars | 9.35 g |
Articles related to Oranges
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Oranges Nutrients, U.S. Department of Agriculture, Agricultural Research Service
https://fdc.nal.usda.gov/fdc-app.html#/food-details/169097/nutrients -
Listing of vitamins, Harvard Health Publishing, Harvard Medical School
https://www.health.harvard.edu/staying-healthy/listing_of_vitamins/ -
Appendix 7. Nutritional goals for age-sex groups based on dietary reference intakes and Dietary Guidelines recommendations. (n.d.).
https://health.gov/dietaryguidelines/2015/guidelines/appendix-7/ -
International tables of glycemic index and glycemic load values 2021: a systematic review
https://academic.oup.com/ajcn/article/114/5/1625/6320814?login=false -
Health Claim Notification for Saturated Fat, Cholesterol, and Trans Fat, and Reduced Risk of Heart Disease
https://www.fda.gov/food/food-labeling-nutrition/health-claim-notification-saturated-fat-cholesterol-and-trans-fat-and-reduced-risk-heart-disease -
Nutrient Recommendations: Dietary Reference Intakes (DRI), Food and Nutrition Board of the National Academies of Sciences Engineering, and Medicine
https://ods.od.nih.gov/HealthInformation/nutrientrecommendations.aspx -
Protein And Amino Acid Requirements In Human Nutrition, WHO
https://apps.who.int/iris/bitstream/handle/10665/43411/WHO_TRS_935_eng.pdf -
Nutrition Facts Labeling RDIs Nutrients, U.S. Food and Drug Administration
https://www.fda.gov/media/99069/download -
Nutrition Facts Labeling DRVs Food Components, U.S. Food and Drug Administration
https://www.fda.gov/media/99059/download