| 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 |
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.
Fiber
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
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
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.
Resume
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.
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