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Orange Nutrition
the nutritional value of oranges and full orange nutrition information...
Just one orange per day provides over 100% of your vitamin C requirement.
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.
Oranges contain 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.
Oranges contain 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, FloridaRefuse: 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)
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