Orange

About Oranges

Oranges are a popular citrus fruit known for their refreshing taste and high vitamin C content. They come in many varieties such as Navel, Valencia, and Blood oranges. Oranges are enjoyed fresh, juiced, or used in cooking and baking.

Nutrition Facts

One medium orange (about 131 grams) contains approximately:

• Calories: 60-66
• Protein: 1-1.3 grams
• Carbohydrates: 12-15 grams
• Fiber: 2.8-3 grams
• Sugar: 12 grams (natural)
• Fat: 0 grams
• Vitamin C: 70 mg (100%+ daily value)
• Vitamin A: 14 micrograms
• Calcium: 55 mg
• Potassium: 237 mg
• Folate: 9-10% of daily value

Health Benefits

• Excellent source of vitamin C, which supports immune health and skin repair.
• Rich in antioxidants that help protect cells from damage and reduce inflammation.
• Fiber content helps maintain healthy digestion and lowers cholesterol.
• Contains folate, important for cell division and fetal development.
• Potassium helps regulate blood pressure and supports heart health.
• May help prevent kidney stones due to citrates present in oranges.
• Natural sugars provide energy without added fats or sodium.

How to Enjoy Oranges

• Eat fresh as a juicy snack or add to fruit salads.
• Drink freshly squeezed orange juice.
• Use orange zest and segments in baking and cooking.
• Add to smoothies for natural sweetness and vitamin boost.
• Incorporate in savory dishes like salads or salsas for a citrus twist.

Fun Fact

Oranges float in water because they are less dense than water, thanks to air pockets inside the fruit. This makes them buoyant and perfect for games like bobbing for apples!