Oranges
Nutrition Facts

Oranges Nutrition Facts

1 medium orange (4.6 ounces or 2 5/8" diameter) provides approximately:

cartoon orange
60 calories
15.5 grams carbohydrate
1 gram protein
0.1 grams total fat (< 0.1 grams saturated fat)
3 grams fiber

Note: There is no need to avoid oranges because of their "sugar content."

While 1 orange has about 9 grams of sugar, it's naturally occurring sugar accompanied by fiber, which slows down how quickly the sugar gets into your system.


If You Have Diabetes

It IS OK to eat oranges. They have a moderate glycemic index of 43.

If you eat some protein along with with the orange (example: cottage cheese or lowfat yogurt) it will slow digestion and lower the glycemic index of the meal even further.


Orange Juice Nutrition Facts

4 ounces provides approximately:

55 calories
12 grams carbohydrate
1 gram protein
0.2 grams total fat (< 0.1 grams saturated fat)
0.2 grams fiber

Notice OJ has similar nutritional value as the whole orange...except the fiber. Fiber helps you feel full and prevents hunger between meals. It's always best to eat whole fruit over juice when you can!

Orange Nutrition Facts

Orange are:

  • an excellent source of vitamin C
  • a very good source of fiber
  • a good source of folate, vitamin B1, vitamin A, calcium and potassium

Nutrition Facts About Oranges

Snack on 1 orange and you'll get approximately:

  • 116% daily value (DV) Vitamin C
  • 12.5% DV Fiber
  • 10% DV Folate
  • 7% DV Vitamin B1
  • 7% DV Potassium
  • 5% DV Vitamin A
  • 5% DV Calcium

Get Your Orange Nutrition: Creative Menu Suggestions

  • Creamsicle Smoothie: Blend the following ingredients until smooth: vanilla soymilk + orange slices + ice
  • Add orange segments to salads:
    • Baby spinach + kidney beans + thinly sliced red onions + orange slices + balsamic vinaigrette dressing
    • Baby spinach + beets + orange segments + goat cheese + balsamic vinegar
  • Serve halved oranges at breakfast.
  • Fruit salad: orange slices + banana slices + blueberries
  • Cook brown rice in diluted orange juice.
  • Simmer sweet potatoes, winter squash and orange segments in orange juice.
  • Add orange segments to chicken salad/tuna salad.
  • Snack on mandarin orange cups.
  • Cold pasta salad: add mandarin oranges, pineapple and sprinkling of walnuts. Drizzle with sesame oil.

Oranges Nutrition Facts

It's not uncommon for bacteria and dirt to be lurking on the surface of an orange, so be sure to wash the skin before cutting so it won't be transferred to the fruit!

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