Oranges have a minimal amount of protein. You should include other protein sources in your diet to meet your daily needs. Oranges are an excellent source of vitamin C , packing in more than a day's worth of this immune-boosting nutrient in one serving.

Oranges also provide bone-strengthening calcium, along with potassium and the B vitamins thiamin B1 and folate B9. A medium orange contains more than half the potassium found in one medium g banana. An orange has fewer calories than orange juice. Orange juice has calories per one-cup 8 ounce serving compared to 73 calories for a whole orange.

Orange juice is also higher in sugars, with 20g per serving versus 12g in an orange. A whole orange provides more Vitamin C than a glass of orange juice, but less potassium.

Both can be a part of a nutrient-rich diet. Oranges are fiber-rich fruits that provide lots of vitamin C and potassium. Whole oranges are a nutrient-dense source of carbohydrates, but provide minimal amounts of fat and protein. The nutrients found in whole oranges deliver many preventative health benefits.

Besides keeping you regular, dietary fiber delivers a slew of other benefits , from helping you maintain a healthy weight to lowering your risk of heart disease, diabetes, and some types of cancer.

Oranges also contain phytonutrients that can lower the risk of cardiovascular disease. The vitamin C that is plentiful in oranges is a powerful antioxidant.

It's important in the production of the proteins necessary for keeping skin youthful. Vitamin C also plays a role in protecting cells from damage, cell repair, and wound healing. Oranges are a good source of vitamin C and potassium, both of which can help lower blood pressure.

Oranges contain thiamin, one of the B vitamins. Some studies suggest that people with high intakes of thiamin have a decreased risk of developing cataracts. Folate is another B vitamin found in oranges. Known as folic acid in its synthetic form, folate is important in fetal development.

Citrus fruits, including oranges, don't commonly cause allergic reactions. When they do, the symptoms are usually mild and involve irritation and itching of the mouth.

Anaphylaxis is rare. People can also develop oral allergy syndrome reactions to oranges. Oral allergy syndrome is a cross-reaction between different types of pollen and different foods. If you suffer from hayfever, you could develop symptoms like an itchy mouth or throat with exposure to certain fruits.

These symptoms usually pass within a few minutes of swallowing or spitting out the food. You are more likely to develop en oral allergy syndrome reaction to oranges if you are allergic to grass pollen.

Citrus fruits can be strong photosensitizers, substances that create sensitivity to light. Wash your hands thoroughly after handling citrus juice and peels if you're going to be exposed to the sun. Grapefruit and other citrus fruits contain furanocoumarins, the culprit behind the "grapefruit juice effect.

In the U. Blood oranges are a sweet type of orange with rough, reddish skin and streaked blood-red colored flesh. They can be eaten raw, juiced, or used in salads and sauces. Clementines , tangerines , mandarins, and satsumas are related citrus fruits that are also orange in color and provide similar nutritional benefits.

Oranges are available year-round but are freshest in the U. in winter. To choose an orange, look for fruits that feel plump and heavy for their size. The heavier the fruit, the juicier it will be. An orange should have unblemished skin that's free of nicks.

Don't be afraid of oranges that have a green rind, as the skin color depends on weather conditions, not ripeness or taste. You can also test for freshness by smelling an orange. If it doesn't smell like orange, move on to the next one. Oranges don't ripen much after they've been picked, so keeping unpeeled, whole fruits in the fridge can help them last for a few weeks as opposed to about a week on the counter.

Wrapped tightly or sealed in an air-tight container, they'll last about three to four days. Eat oranges raw or add them to salads , sauces, or desserts.

Grate or julienne the zest for sauces or garnish. The sweet flavor and beautiful coloring of oranges can add some pizzazz to a simple chicken or fish dish.

Start your morning with a few orange slices to accompany your egg dish, or slice one up into chunks and add it to your yogurt or salad. Use the juice to make low-calorie, flavorful sauces and marinades. The peel is edible and—like the fruit itself—is actually a good source of vitamins and minerals like vitamin C and potassium.

You can also eat the pith, the stringy white stuff between the peel and the fruit; it, too, is high in fiber and vitamin C.

Docosapentaenoic n-3 acid DPA. Eicosapentaenoic n-3 acid EPA. Eicosatetraenoic acid. Octadecadienoic acid. Octadecatetraenoic acid. Octadecatrienoic acid. Lemon, raw. Lime, raw. Orange, raw contains 85 calories per g serving. This serving contains 0. The latter is 17 g sugar and 4.

Orange, raw contains 0 g of saturated fat and 0 mg of cholesterol per serving. Orange, raw belong to 'Citrus fruits' food category. Food properties Source. USDA Food and nutrient database. Please let us know if you have any suggestions on how to make this website better.

Orange, raw nutrition facts and analysis.. Daily values are based on a calorie a day diet. Recommended daily intake of essential amino acids is provided for lbs person. Actual daily nutrient requirements might be different based on your age, gender, level of physical activity, medical history and other factors.

All data displayed on this site is for general informational purposes only and should not be considered a substitute of a doctor's advice. Please consult with your doctor before making any changes to your diet. Nutrition labels presented on this site is for illustration purposes only. And since oranges are made up of mostly water, they're a hydrating snack to have on hand before or after a workout.

Oranges are most well-known for their immune-boosting properties, but they combat inflammation and play a role in eye and heart health, too. Learn the nutrition facts and benefits of oranges and some surprising recipe s to include them in your daily diet.

One orange has:. Vitamin C protects the body against foreign invaders, and research suggests that having enough vitamin C in the diet may prevent and treat infections. Insufficient amounts of vitamin C in the diet can cause scurvy — a condition that is rare in modern times, but is accompanied by weakness, fatigue, anemia and frequent infections.

Oranges are also a good source of potassium, a mineral that works to regulate blood pressure and fluid balance within the body. Research shows that having adequate potassium in the diet is associated with lower blood pressure levels, reduced cardiovascular disease risk and decreased chance of having a stroke.

Oranges also contain an antioxidant called hesperidin , which suppresses inflammation and has been linked to cardiovascular health, immune health, cognitive function and bone health.

The majority of the hesperidin in oranges is found in the peel. Since a whole orange including the peel is squeezed to make a glass of OJ, hesperidin is most abundant in orange juice. Lastly, oranges may help improve your sight. The fruit gets its color from a plant compound called beta carotene, which the body converts into vitamin A.

The National Eye Institut e examined the role of beta carotene on age-related eye diseases and found that supplementation with beta carotene, vitamins C and E, zinc, and copper lowered the risk of developing advanced age-related macular degeneration AMD , the leading cause of visual impairment and blindness in the United States.

In addition, oranges contain lutein and zeaxanthin, two plant compounds that have also been studied for their role in treating dry eye. That said, oranges are an acidic fruit, and those who suffer from GERD gastroesophageal reflux disease — a condition in which the stomach acid flows back up into the esophagus — may experience discomfort after eating oranges.

In addition, individuals with kidney disease are usually advised to stay away from foods that are high in potassium, like oranges, since their kidneys cannot process the mineral. There are tons reasons to stock up on oranges besides the health benefits. Here are a few of them:.

Plus, potassium is one of the electrolytes we lose when we sweat, so eating an orange can help replace fluids after a tough workout.