Orange nutrition and health benefits

 Orange Nutrition and Health Benefits

Oranges are a type of highly nutritious, low-calorie citrus fruit. Although the true origin of oranges is unknown, the cultivation of oranges is supposed to have started around 4000 B.C. in Southeast Asia and then it spread to India and various other parts of the world.  

You can consume oranges whole or as a juice and marmalades, or use their peel to add a tangy flavour to desserts and cakes. 

These sweet, juicy fruits are a terrific source of vitamin C, which is vital for the proper functioning of the immune system. Apart from vitamin, these are a healthy source of fibre, folate and antioxidants which offer several health benefits. These tropical fruits also aid in the heart health and cholesterol levels, while also giving you clear skin. They are also rich in other plant compounds that may reduce inflammation and cure several diseases.

orange nutrition

Let’s read in detail about the nutrition profile and health benefits of oranges:

Orange Nutrition Facts

A small orange of 100 grams contains only about 47 calories and has no fat, cholesterol and sodium. Oranges are rich in vitamin C. According to USDA, 100 grams of oranges provide around 88 percent of your Vitamin C requirement. The similar quantity of oranges offers 181 mg of potassium which is 5% of RDI, 2.4 gram of Dietary fibre which is 9 % of recommended daily intake and 12 gram of carbohydrates, which are 4 percent of your required daily need.

Oranges are mainly composed of carbs, vitamin C and water, with little protein and a few calories. Simple natural sugars like sucrose, glucose and fructose are responsible for the fruits’ sweet taste.

However, regardless of their sugar content, they have a very low glycemic index score of between 31-51. Low GI is associated with multiple health benefits.

Other nutrients available in oranges are thiamine, folate, many plant compounds and several other vitamins and minerals. Phenolic and carotenoids are the two main types of antioxidant plant compounds present in oranges that are helpful in many health conditions.

You can check the whole nutritional content of oranges in the nutritional table at the bottom of this article.

Orange nutrition health benefits

Oranges have various health benefits:

Improve heart health

The most common disease in the world which most often leads to premature death is cardiovascular disease. Oranges contain a good amount of flavonoids mainly hesperidin, which helps in reducing the blood pressure and thus protect against heart disease, several clinical studies prove, including this one. Vitamin C and potassium are also helpful in lowering blood pressure. Fibres present in them 

Stop kidney stone formation

It is believed that the water content and citric acid lowers the chance of kidney formation. Doctors also suggest potassium citrate to patients with kidney stones. Study says, citrates present in oranges also give similar effects.

Decrease risk of developing cataracts

Thiamin, present in oranges, is a type of Vitamin B that is associated with a lower risk of cataracts in many studies. Check out this study published in the American Academy of Ophthalmology. 

Prevent Anaemia

The low levels of blood cells or haemoglobin in the body lead to anaemia. The condition lowers the ability of blood to transport oxygen from one part to another, which causes an irregular or rapid heartbeat. The lack of oxygen in the blood can also result in heart failure or an enlarged heart. The lack of iron in the body is the main cause of anaemia. Oranges are an exceptional source of iron and vitamin C. both of which are vital for the proper absorption of iron from the digestive tract, read this clinical research.

Some people may be allergic to oranges. And people who have a problem with acidity, consumption of oranges may increase their symptoms. but oranges don’t pose dangerous health risks overall. So, in a nutshell, oranges are nutritional fruits that lower your risk of a myriad of health problems and an excellent addition to a healthy diet.

Orange Nutrition Data

Scientific Name: Citrus X sinensis

Calories- 47

Amount Per 100 grams (Data Sourced from USDA– The United States Department of Agriculture)

Nutrients Quantity% Daily Value* 
Protein0.9 g1%
Total Fat0.1 g0%
Cholesterol 0%
Sugar9 g 
Calcium 4%
Potassium181 mg5%
Sodium 0%
Magnesium 2%
Dietary Fibre2.4 g9%
Total Carbohydrate12 g4%
Vitamin A 4%
Vitamin C 88%
Vitamin B6 5%

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

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Author: Mousumi GharamiMousumi Gharami is a Masters in English Literature Living a healthy and disease-free life is a dream of everyone, and as one of the health bloggers, she aims at fulfilling this dream for everyone through her awesome health blogs. Her friendly tips, home-remedies and valuable information can smoothen your long journey to attain wellness. Getting inspired with the real-life stories and magical solutions, she has started her blogging adventure. She does not write blogs just filled with boring advices. To motivate you to embrace a healthy life is the target of her each post. Her posts are best for those, looking for a unique 360-degree approach to get the ultimate self-care.