Nutritional Facts about Oranges: Calories in Oranges
Orange is most popular among the citrus fruits. Every part of the orange, including the rind has some nutritional value. This fruit can be consumed raw or in the form of juice, after peeling the rind. Orange juice has become an indispensable part of our daily breakfast. It is considered as a fresh and perfectly nutritious way to start a day.
Nutrients in Oranges
Like any other citrus fruit, oranges are also loaded with vitamin C. Besides this, it is also a rich source of vitamin A and vitamin B. It also contains minerals like calcium, iron, sodium, potassium, magnesium, phosphorus, copper and sulfur. The white part of the peel is rich in vitamin C and pectin (dietary fiber, which is used as gelling agent). As far as vitamin C is concerned, exposure to air reduces the amount of vitamin C contained in oranges/orange juice. So, it is advisable to consume oranges, soon after they are cut. Orange juice should be kept in the refrigerator to preserve its vitamin C content. The following table gives an approximate estimate of vitamins and minerals contained in an orange weighing 130 grams:
| Vitamins | Minerals |
| Vitamin C - 70 mg | Potassium - 237.11 mg |
| Vitamin B1 (thiamine) - 0.11 mg | Calcium - 52.4 mg |
| Vitamin A - 269 IU | Phosphorous -18 mg |
| Folate - 39.7 mg | Magnesium -13 mg |
| Pantothenic Acid (vitamin B5) - 0.33 mg | Selenium - 0.65 mg |
Apart from these, trace nutrients like copper, iron, sodium, sulfur, zinc and manganese are also present. An orange also contains 15.4 grams of carbohydrate, 12.2 grams of sugar, 3 grams of dietary fiber, 1 gram of protein and 0.2 gram fat.
Calorific Value
The 'calorie' is a unit of energy, commonly used to measure the energy derived from food. Almost all the fruits have higher levels of water content and therefore the calories present in them come from the natural sugar they possess. Oranges also contain 85% water and are therefore low in calories. The calorie content in oranges, found in the form of sugar, can be absorbed by the body easily. Hence, this fruit is considered a quick refreshment.
The calorie count of an orange depends on its size, thickness of the skin, variety and level of ripening. A small orange contains approximately 55 calories, a medium one has 70 calories and a large one has 110 calories. Commonly found varieties like Valencia and Navels contain 59 and 54 calories respectively. The calorie content is directly proportional to the sweetness of the orange. If an orange is sweet, it contains more sugar than the sour one and thereby possesses more calories than its counterpart.
Calories in Orange Juice
Various types or brands of orange juice are available in the market. The calorie content varies with each brand/variety. The following table gives the approximate amount of calories in one cup each of the different variants of orange juice.
| Type of orange juice | Calorie count |
| Freshly squeezed - unsweetened | 100 |
| Freshly squeezed - sweetened | 120 |
| Canned - unsweetened | 105 |
| Canned - sweetened | 139 |
| California orange juice (or concentrate) - frozen | 110 |
| Frozen concentrate - unsweetened - undiluted | 450 |
Nutritional Benefits
Oranges, endued with all the vitamins and minerals discussed above, are found to be highly beneficial in maintaining good health.
- Vitamin C boosts the immune system of the body and Vitamin B6 helps in the production of hemoglobin.
- Beta carotene (an inactive form of vitamin A), which attributes to the orange color of the fruit, helps in fighting ailments and protects our cells from damage.
- While calcium helps in bone health, magnesium helps in maintaining the blood pressure.
- Potassium is good for the health of the cardiovascular system, whereas folic acid helps in brain development.
- The human body converts food into energy with the help of thiamine.
- Pectin, a fiber found in the orange peel helps in lowering cholesterol levels.
Apart from the vitamins and minerals, oranges contain more than 170 phytonutrients, which include carotenoids, terpenoids, limonoids, glucarates and flavonoids. Phytonutrients are natural compounds found in plants and vegetables. These compounds, along with the vitamins and minerals help in maintaining good health.
Among these 170 phytonutrients, 60 are flavonoids. Flavonoids possess anti-inflammatory, anti-tumor and anti-carcinogenic properties. They also prevent blood-clotting and thereby reduce the chances of coronary thrombosis. The 38 limonoids found in oranges also prevent tumor formation. Oranges contain 20 carotenoids, which have antioxidant properties and help in the prevention of blindness after 65.
As oranges contain a good amount of fiber, they help in digestion and in lowering blood sugar levels. They fight colon cancer and diarrhea. Oranges help in preventing kidney stone formation, rheumatoid arthritis and lung cancer. It is also believed that consuming oranges makes your skin glow.
Considering all these nutritional values and healing properties of oranges, we should include them in our daily diet, and try to consume fresh whole oranges rather than the sugary juices. However, if you prefer orange juice, it is best to opt for a freshly squeezed, home-made juice over the canned, ready-made ones.
