...the nutritional value of oranges and full orange nutrition information...
Orange nutrition provides over 100% of your vitamin C requirement with just one fruit.
High in vitamin C, oranges can help protect cells and tissues from free radical damage, thereby helping to prevent cancer. Vitamin C also helps dietary iron absorption.
Oranges are also a fairly good source of fibre which helps with bowel regularity. Fibre also helps to maintain normal blood sugar and
cholesterol
levels.
Oranges are a good source of
calcium
which we need for healthy strong bones. Calcium also helps your blood to clot and supports proper nerve and muscle functioning.
Orange nutrition contains good amounts of potassium which helps the nerves and muscles to function and also helps to maintain the bodies' acid balance. Potassium can also help lower the risk of high blood pressure.
Orange nutrition provides good levels of thiamin (vitamin B1) which helps with the bodies energy supplies and supports proper heart function. Thiamin also helps to coordinate nerve and muscle activity.
Oranges contain good amounts of folate which can help with red blood cell function and also prevent homocysteine build up in the blood. Folate can also support cell function and helps to prevent bone fracture diseases as well as help prevent dementia.
One medium orange contains around 65 calories.
THE FULL NUTRITIONAL VALUE OF ORANGES:
Oranges, raw, Florida
Refuse: 26% (Peel and seeds) Scientific Name: Citrus sinensis NDB No: 09203 (Nutrient values and weights are for edible portion)
Nutrient
Units
1.00 X 1 fruit (2-5/8" dia) ------- 141g
Proximates
Water
g
122.87
Energy
kcal
65
Energy
kJ
271
Protein
g
0.99
Total lipid (fat)
g
0.30
Ash
g
0.58
Carbohydrate, by difference
g
16.27
Fiber, total dietary
g
3.4
Sugars, total
g
12.89
Minerals
Calcium, Ca
mg
61
Iron, Fe
mg
0.13
Magnesium, Mg
mg
14
Phosphorus, P
mg
17
Potassium, K
mg
238
Sodium, Na
mg
0
Zinc, Zn
mg
0.11
Copper, Cu
mg
0.055
Manganese, Mn
mg
0.034
Selenium, Se
mcg
0.7
Vitamins
Vitamin C, total ascorbic acid
mg
63.5
Thiamin
mg
0.141
Riboflavin
mg
0.056
Niacin
mg
0.564
Pantothenic acid
mg
0.352
Vitamin B-6
mg
0.072
Folate, total
mcg
24
Folic acid
mcg
0
Folate, food
mcg
24
Folate, DFE
mcg_DFE
24
Choline, total
mg
11.8
Vitamin B-12
mcg
0.00
Vitamin B-12, added
mcg
0.00
Vitamin A, RAE
mcg_RAE
16
Retinol
mcg
0
Carotene, beta
mcg
100
Carotene, alpha
mcg
16
Cryptoxanthin, beta
mcg
164
Vitamin A, IU
IU
317
Lycopene
mcg
0
Lutein + zeaxanthin
mcg
182
Vitamin E (alpha-tocopherol)
mg
0.25
Vitamin E, added
mg
0.00
Vitamin D (D2 + D3)
mcg
0.0
Vitamin D
IU
0
Vitamin K (phylloquinone)
mcg
0.0
Lipids
Fatty acids, total saturated
g
0.035
4:0
g
0.000
6:0
g
0.000
8:0
g
0.000
10:0
g
0.000
12:0
g
0.000
14:0
g
0.001
16:0
g
0.032
18:0
g
0.001
Fatty acids, total monounsaturated
g
0.055
16:1 undifferentiated
g
0.007
18:1 undifferentiated
g
0.048
20:1
g
0.000
22:1 undifferentiated
g
0.000
Fatty acids, total polyunsaturated
g
0.059
18:2 undifferentiated
g
0.044
18:3 undifferentiated
g
0.016
18:4
g
0.000
20:4 undifferentiated
g
0.000
20:5 n-3 (EPA)
g
0.000
22:5 n-3 (DPA)
g
0.000
22:6 n-3 (DHA)
g
0.000
Cholesterol
mg
0
Amino acids
Tryptophan
g
0.010
Threonine
g
0.016
Isoleucine
g
0.027
Leucine
g
0.024
Lysine
g
0.049
Methionine
g
0.021
Cystine
g
0.010
Phenylalanine
g
0.032
Tyrosine
g
0.017
Valine
g
0.042
Arginine
g
0.069
Histidine
g
0.018
Alanine
g
0.054
Aspartic acid
g
0.120
Glutamic acid
g
0.100
Glycine
g
0.100
Proline
g
0.049
Serine
g
0.034
Other
Alcohol, ethyl
g
0.0
Caffeine
mg
0
Theobromine
mg
0
USDA National Nutrient Database for Standard Reference, Release 22 (2009)
Orange nutrition provides over 100% of your vitamin C requirement with just one fruit.
