Oranges — Nutrients, Health Benefits, and Shopping Tips
Written by Listonic Team
Last update on September 4, 2024
Nutrition facts
Nutrition facts
Amount per 100 g
Calories
🔥 47 kcal
| Nutrients per: 100 g | Value | % Daily Value* |
|---|---|---|
| Carbs | 12 g | 4.36% |
| Fiber | 2 g | 7.14% |
| Sugars | 9 g | 18% |
| Glycemic Index | 40 | - |
| Protein | 1 g | 2% |
| Sodium | 0 mg | - |
| Total Fat | 0 | - |
*The % of Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
40
🟢 Low Glycemic Index
Did you know?
Health benefits
- High in Vitamin C, which supports immune function, skin health, and overall well-being.
- Rich in antioxidants such as flavonoids, which help protect the body from free radicals and reduce inflammation.
- Contains fiber, promoting digestive health, regular bowel movements, and a healthy gut microbiome.
- Supports heart health by helping to lower cholesterol levels and blood pressure.
- Hydrating due to their high water content, helping to maintain hydration.
Health risks
- High sugar content relative to other fruits, which may cause blood sugar spikes, particularly concerning for diabetics or those on low-sugar diets.
- High acidity which can exacerbate symptoms of acid reflux, heartburn, or stomach discomfort in sensitive individuals.
- Risk of allergic reactions in some individuals, particularly those allergic to citrus fruits, causing symptoms like itching, swelling, or difficulty breathing.
- Potential for pesticide residue on conventionally grown oranges, which can pose health risks if not properly washed or sourced from organic suppliers.
How to choose oranges
Fresh oranges should feel heavy for their size, a sign of juiciness, and have a smooth, vibrant skin. The skin should be thin and taut, indicating that the oranges are ripe and ready to eat.
Oranges that have soft spots or areas of discoloration should be avoided, as they might be overripe or starting to rot. Oranges with a dull, rough texture or that are lightweight should also be avoided, as they typically contain less juice.
How to store oranges
Oranges should be stored in the refrigerator to keep them fresh for a longer period. Place them in the crisper drawer to maintain their juiciness and flavor. Properly stored, oranges can last up to two weeks.
Exposure to ethylene-producing fruits can cause oranges to ripen too quickly. Avoid storing them in plastic bags which can trap moisture and lead to mold. Ensure they are dry before refrigeration to maintain their quality.
✅ Extra Tip
How long do they last?
Oranges can last for 1-2 weeks at room temperature and up to 3-4 weeks in the refrigerator. Proper storage in a cool, dry place helps extend their freshness.
What to do with leftovers?
Leftover oranges can be used in a variety of sweet and savory dishes. Segment them and add to salads with greens, nuts, and a citrus vinaigrette, or mix them into a fruit salad with other tropical fruits like pineapple and mango. Oranges are also great when juiced and used in cocktails or mocktails, where their sweet-tart flavor adds a refreshing twist.
Use orange segments as a topping for yogurt, oatmeal, or cereal, adding a burst of flavor and color. If you have a lot of oranges, consider making a batch of orange marmalade or preserves to enjoy later. Oranges can also be used in baking, where their juice and zest can add a bright citrus flavor to cakes, muffins, or cookies. For a quick snack, peel oranges and enjoy them on their own, or dip segments in chocolate for a sweet treat.
👨⚕️️ Medical disclaimer
How oranges support specific health conditions
Oranges are a citrus fruit rich in vitamin C, supporting immune health and promoting skin health by boosting collagen production. They contain antioxidants, such as flavonoids, which support heart health by reducing inflammation and improving circulation. Oranges are also high in fiber, promoting digestive health, and their low-calorie profile makes them a nutritious and hydrating snack for weight management.
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Listonic Team
Fact-checked
Our editorial team checked this article to make sure it was accurate at the time of publishing it.
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