Fruit
Orange
Nutrition facts
Serving: 1 orange (130 g)
| Nutrient | Per serving | % DV |
|---|---|---|
| Calories | 61 kcal | |
| Protein | 1.2 g | |
| Carbs | 15.3 g | |
| Fibre | 3.1 g | 11 % |
| Sugars | 12.1 g | 12 % |
| Fat | 0.1 g | 0 % |
| Saturated fat | 0 g | 0 % |
| Sodium | 0 mg | 0 % |
| Vitamin C | 69 mg | 77 % |
Values per serving, calculated from the USDA FoodData Central (SR Legacy).
What the label does not say
- One orange covers three quarters of the daily value for vitamin C, and that vitamin C, taken at the same meal, increases the absorption of the non-heme iron in legumes, grains, and vegetables.
- An orange's fibre sits in the membranes and the white pith under the peel: juice keeps almost none, and a 250 mL glass carries the sugars of nearly two oranges.
Preparation
In segments rather than juiced, you keep the fibre and take longer to eat it. Vitamin C breaks down with air and heat: freshly squeezed juice holds more than a carton opened several days ago.
To mention to a professional
- If you take a medication for which grapefruit is discouraged, sweet orange is not involved, but bitter (Seville) orange and pomelo are; check with a healthcare professional.
Sources
- Oranges, raw, all commercial varieties
- USDA FoodData Central, SR Legacy (Oranges, raw, all commercial varieties ; Orange juice, raw)
- NIH Office of Dietary Supplements, Iron fact sheet (vitamin C and non-heme iron absorption)
- Bailey, Dresser and Arnold, 2013 (CMAJ, interactions of grapefruit and related citrus with medications)
- Johnston and Bowling, 2002 (Journal of the American Dietetic Association, vitamin C stability in orange juice)
Educational information: it does not replace the advice of a health professional, especially if you take medication, are pregnant or are breastfeeding.