Comparison of the benefits of different varieties

Comparison of different orange varieties
Type Orange Calories Fiber Total sugars Vitamin C Qualities
Navel orange 52 2 grams (g) 8.57 grams 59.1 milligrams (mg) Sweet, juicy, seedless
Blood orange 45 1.9 grams 9 gr Tart, a cross between an orange and a grapefruit
Valencian orange 49 2.5 grams 48.5mg Very juicy, with seeds
Clementine 47 1.7 grams 9 gr 48.8mg Small, sweet, seedless
Mandarine 53 1.8 grams 10.6 grams 26.7 mg Small, sweet, loose skin, contains seeds
Nutritional profile for a 100 g portion

The vitamins and minerals found in oranges have been linked to many health benefits. Oranges are also rich in antioxidants (plant compounds) that reduce the risk of chronic diseases.


Eating a high-fiber diet has several health benefits, including reducing the risk of:

Consuming fiber also improves the balance of bacteria in the intestines (gastrointestinal tract) and benefits digestion.

Vitamin C

Vitamin C has been linked to a reduced risk of heart disease and cancer. Vitamin C also helps the body absorb iron and lowers the risk of anemia (lower than normal red blood cell count). It has also been found to stimulate the functioning of the immune system in the body.

Folic acid

Folic acid is a B vitamin that is essential for the production of new red blood cells and proteins in the body. Folic acid is vital for pregnant people because it can help prevent congenital disabilities called neural tube defects (genetic brain or spinal cord defects), including spina bifida. Because it is not easy to get enough folic acid in your diet, pregnant people are encouraged to take folic acid supplements (a synthetic form of folic acid).


Flavonoids are compounds found in plants, fruits, vegetables, grains and more. Hesperidin (an antioxidant found in citrus fruits) has been linked to lowering blood pressure and reducing inflammation. Naringenin (another antioxidant) is associated with better blood vessel health.


Carotenoids are antioxidants that give citrus fruits their red, orange or yellow color. Beta-cryptoxanthin is a compound that protects cells from oxidative damage. Lycopene may reduce the risk of heart disease.

Oranges may also have mental health benefits. A study found that inhaling citrus essential oils reduces anxiety and stress levels.

Disadvantages of Orange Juice vs. Oranges

While drinking orange juice is a simple (and delicious) way to get many of the same vitamins and minerals found in oranges in drink form, it’s important to remember that orange juice contains much less fiber than a whole orange.

Oranges get their fiber from the pulp rather than the juice. This makes drinking a glass of orange juice less filling than eating an orange. Many brands of orange juice also contain added sugars.

However, when consumed in moderation, orange juice can lower blood sugar levels. It can also lower low-density lipoprotein (LDL) cholesterol (“bad cholesterol”).

Nutrition Facts: Single Serving of Oranges

Oranges are rich in water, vitamins, fiber and other healthy nutrients. One navel orange contains 121 grams (g) of water (about 4 ounces) and the following:

  • Calories: 72.8
  • Fat: 0.21g
  • Protein: 1.27 g
  • Fiber: 2.8 g
  • Sugar: 12 g
  • Calcium: 60.2 milligrams (mg)
  • Phosphorus: 32.2 mg
  • Potassium: 232 mg
  • Vitamin C: 82.7 mg
  • Folic acid: 35 micrograms (mcg)

Who shouldn’t eat oranges?

Most people can safely enjoy oranges, but some need to exercise caution. First, avoid all oranges and orange juice if you have a citrus allergy.

Oranges are acidic and can worsen acid reflux symptoms. If you have been diagnosed with heartburn, consider avoiding citrus fruits. Some people may notice feelings of indigestion after eating oranges.

Ask your healthcare provider or pharmacist if eating oranges with your prescribed medications is safe. Some orange varieties, such as Seville oranges and tangelos, can affect the way your body absorbs certain medications.

Most people should enjoy orange juice in moderation. Drinking a large amount every day has been linked to weight gain in women.


Oranges are sweet, juicy and packed with healthy nutrients. These popular citrus fruits are delicious as a snack or as a juice for breakfast. Oranges are rich in water, vitamin C, fiber, antioxidants and folic acid. They have been linked to healthy benefits such as a lower risk of heart disease and better immune function.

Orange varieties include navel oranges, blood oranges, Valencia oranges, clementines and mandarins. These different oranges have similar nutritional profiles, but different flavors and textures.

Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts in our articles. To learn more about how we fact-check and keep our content accurate, trustworthy and reliable, read our editorial process.

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By Carrie Madormo, RN, MPH

Carrie Madormo, RN, MPH, is a health writer with more than a decade of nursing experience. She has practiced in a variety of settings including pediatrics, oncology, chronic pain, and public health.

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