June 18, 2024

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Nutritional Facts On Orange Calories and Their Health Benefits

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Oranges are citrus fruits that are spherical and orange in color and are grown on trees. Orange trees are thought to have originated in China tens of thousands of years ago. Today, sweet orange trees are cultivated in various countries, including the United States of America, Mexico, and Spain [1, 2].

Oranges contain a wealth of beneficial plants and nutrients, such as a variety of minerals, vitamins, and antioxidants. Naturally, they’re also a source of orange calories. Studies have shown that eating oranges on a daily basis may have a number of positive effects on one’s health.

Oranges are commonly thought of as an excellent source of vitamin C by most people (and they are). Oranges are also an excellent source of fiber, calcium, potassium, and folate, in addition to a plethora of other beneficial elements. Oranges are simple to find, simple to eat, store, and use in the kitchen, and orange calories are pretty low.

The zest and skin of bitter oranges like Seville and bergamot are harvested largely for the essential oils that can be found in those parts of the fruit.

For instance, the unique flavor of Earl Gray tea is a direct result of the use of bergamot oil.

How Many Calories Are in an Orange?

There are 73 orange calories, 1.3 grams of protein, 16.5 grams of carbs, and 0.2 grams of fat in one navel orange calories (which weighs 140 grams). Oranges are an outstanding food choice for their high levels of vitamin C, fiber, and potassium.

The United States Department of Agriculture (USDA) has published the following list of nutritional facts.

USDA-Orange-Nutritional-Facts.jpg

  • Calories: 73
  • Fat: 0.2g
  • Sodium: 13mg
  • Carbohydrates: 16.5g
  • Fiber: 2.8g
  • Sugars: 12g
  • Protein: 1.3g
  • Vitamin C: 82.7mg
  • Potassium: 232 mg
  • Calcium: 60.2mg

How Many Carbs in Oranges

There are 73 orange calories and 16.5 grams of carbs in a single navel orange that weighs 140 grams. Remember that larger amounts will often contain a greater number of orange calories and carbohydrates.

Oranges are an excellent source of fiber and do not have any additional sugar added to them, despite the fact that the carbohydrates in orange calories are derived from simple sugars.

This is an indication that oranges have a negligible impact on one’s blood sugar levels. It is believed that one orange has a glycemic index of around 40, meaning it does not elevate blood sugar levels.

Fats

Oranges are cholesterol free and contain virtually no fats.

Protein

Oranges contain very small amounts of protein In order to satisfy your requirements on a regular basis, you ought to incorporate several other protein sources into your diet.

Vitamins and Minerals

One serving of orange contains more than an entire day’s worth of the immune-boosting ingredient, vitamin C, making them a superb source of this essential vitamin.

Orange calories are an excellent source of bone-strengthening mineral calcium, as well as potassium, the B vitamins thiamin (B1) and folate, and the mineral potassium (B9). One orange that is medium in size has more than half of the potassium that is contained in one banana that is medium in size (118g).

How Many Calories in an Orange?

There are 73 orange calories in a medium–sized orange (154 grams), with 91% of the calories coming from carbohydrates, 7% from protein, and 2% from fat. There are fewer orange calories in a whole orange than there are in orange juice.

A serving size of one cup (or eight ounces) of orange juice contains 110 orange calories in comparison to a whole orange which has 73 orange calories. One serving of orange juice contains 20 grams of sugar, while a whole orange only has 12. A serving of orange juice has the same amount of potassium as one glass of orange juice, but a whole orange has more vitamin C. Both can be included in a diet that is rich in nutrients.

Health Benefits of Oranges

A whole orange contains a plethora of nutrients that offer a variety of health advantages, many of which are preventative in nature.

Health-Benefits-of-Orange.jpg

Promotes Heart Health

Consuming one orange which is medium in size, fulfills 11% of your daily requirement for fiber. Dietary fiber is beneficial for your digestive health, and it also helps you maintain a healthy weight and lowers your risk of developing heart disease, diabetes, and certain types of cancer. These benefits are in addition to the fact that it keeps you from being constipated.

Orange calories also have phytonutrients, which have been shown to reduce the risk of developing cardiovascular disease.

Oranges contain a number of nutrients and plant compounds, some of which, such as vitamin C, flavonoids, and carotenoids, have been shown to have beneficial effects on heart health and to lower the risk of developing heart disease when optimal levels of those nutrients and plant compounds are consumed [3, 4, 5]. In addition, research suggests that a diet rich in oranges and orange juice may help minimize the risk factors for cardiovascular disease.

Orange calories juice consumption was found to reduce numerous risk factors for heart disease, according to a meta-analysis of ten studies including levels of[6];

  • blood sugar
  • LDL (bad) cholesterol
  • the inflammatory marker C-reactive protein (CRP)

Offers Antioxidant Properties

Oranges are a good source of the antioxidant vitamin C, which is found in abundance in oranges. It plays an important role in the production of collagen, which is a protein that helps heal wounds and gives your skin a smoother, more youthful appearance.

Additionally, vitamin C is involved in the process of preventing damage to cells, repairing damaged cells, and healing wounds.

Helps Lower Blood Pressure

Oranges are an excellent source of vitamin C as well as potassium, two nutrients that have been shown to assist in the reduction of blood pressure. Vitamin C has been shown to reduce both the levels of the stress hormone cortisol as well as the levels of blood pressure in people who are feeling worried.

Lowers Risk of Cataracts

A type of B vitamin known as thiamin can be found in orange calories and supplies around 8% of the daily value for adult women and 6% of the daily value for adult men. According to the findings of several studies, those who consume a significant amount of thiamin have a lower probability of acquiring cataracts.

Helps Prevent Birth Defects

Oranges are a good source of another type of B vitamin called folate.

In its synthesized form, folate is referred to as folic acid because of its significance in the development of fetuses. Because a sufficient intake can help avoid birth abnormalities in the neural tube, women who are pregnant or attempting to conceive have an increased requirement to consume a diet rich in folate (and/or take folic acid supplements).

The natural folate content of oranges makes them an excellent choice as a source of this nutrient. Folate is essential for the division of cells and the production of DNA in your body. Pregnant women should make sure they get enough of this B vitamin because it has been shown to reduce the risk of some birth abnormalities.

Diets Rich in Citrus Fruits Can Offer Protection Against Chronic Diseases

Consuming orange calories and other citrus fruits on a daily basis may help reduce the chance of developing various health disorders, such as diabetes and some types of cancer, in addition to lowering the risk of developing cardiovascular disease.

According to a number of studies, diets that are high in citrus fruits may help lower the chance of developing a variety of malignancies, including the following forms of cancer [7, 8, 9, 10]:

  • lung cancer
  • mouth cancer
  • stomach cancer
  • head and neck cancer

In addition to this, research suggests that diets rich in fruits, particularly citrus fruits, may significantly lower the risk of acquiring type 2 diabetes [9].

One study that involved more than 7,000 persons in Australia revealed that those with moderate overall fruit diets that included oranges and other citrus fruits had a 36% lower risk of being diagnosed with diabetes at 5 years compared with people who had the lowest fruit intakes [11].

Bear in mind that while this study did find advantages associated with eating fruits in general, it did not clearly isolate the benefits of eating whole oranges as the source of those benefits. In addition, it was discovered that individuals who drank fruit juice did not have the same positive impacts.

When compared with whole fruits, fruit juice contains a significantly lower amount of fiber and has a bigger impact on the amount of sugar in the blood. Although eating citrus fruits on a regular basis may help minimize the risk of some medical disorders, it is vital to keep in mind that your diet and lifestyle as a whole are much more important than any particular food you consume.

Prevention of Anemia

Anemia is a condition that develops when your body does not have sufficient amounts of mineral iron. It is possible that eating foods that are high in vitamin C will help avoid anemia.

Oranges are not a good source of iron, but they are a great source of vitamin C, which improves your body’s ability to absorb iron [12]. According to the findings of one study, the addition of 120 grams of orange to meals consisting of rice or flatbread with lentils or a dish consisting of greens called saag increased the absorption of iron by as much as 10.7% [13].

To improve the body’s ability to absorb iron, try cooking foods made with lentils and beans with a splash of orange juice or adding orange pieces to salads made with spinach.

May Help Support Immune Health

Consuming fruits on a regular basis might help maintain healthy immune function since fruits are rich in vitamins, minerals, and other compounds that act as antioxidants.

Citrus fruits, like oranges and other varieties of citrus fruit, are among the best food sources of vitamin C. The ability of immune cells, such as natural killer cells, to operate properly is dependent on the presence of this vitamin. A process known as apoptosis, in which damaged and aged cells are allowed to die so that healthy cells can take their place, also requires it in order to be successful [14].

Vitamin C is a potent antioxidant that helps defend against the process of oxidative damage, which, if left unchecked, can have a detrimental impact on immune system health and raise the risk of illness [15].

Oranges contain a wide variety of different nutrients, some of which have anti-inflammatory properties. Some of these compounds include hesperidin and naringenin.

Because persistent inflammation can have a detrimental effect on immune response, frequently consuming foods that are high in anti-inflammatory chemicals could be beneficial in enhancing immunological functioning [16].

Oranges are an excellent source of this vital nutrient, calcium, which helps maintain the health of your muscles, organs, and bones.

Fiber is another nutrient found in oranges. One medium orange contains three grams of fiber, which helps maintain healthy bowels, lower cholesterol levels, reduce the chance of developing heart disease, and keep ulcers at bay. Another benefit of eating fiber for diabetics is that it decreases the rate at which their bodies absorb sugar.

Fiber is essential to the body in order to keep the gut bacteria in a healthy balance, which is important for the development and operation of the immune system [16]. Oranges contain citric acid and citrates. These are chemicals that play an important role in preventing the formation of kidney stones.

Allergies

Oranges and other citrus fruits, including lemons and limes, typically do not provoke allergic reactions in most people. If they occur, the symptoms are typically not severe and include moderate discomfort as well as itching in the mouth.

Anaphylaxis is quite uncommon. Anaphylaxis is a severe, potentially life-threatening allergic reaction. It can occur within seconds or minutes of exposure to something you’re allergic to, such as peanuts or bee stings

Oranges have also been linked to cases of oral allergy syndrome in some individuals. The symptoms of oral allergy syndrome are caused by a cross-reaction between several kinds of pollen and a variety of meals. If you have hay fever, eating some fruits may cause symptoms such as an itchy mouth or throat. These sensations will typically disappear within a few minutes after the meal is swallowed or spat out.

If you suffer from allergies to grass pollen, you have a greater risk of experiencing a reaction known as oral allergy syndrome when you eat orange calories.

Consuming an excessive amount of oranges all at once may provide your body with more sugar and fiber than it requires.

Be on the lookout for symptoms such as vomiting, diarrhea, cramping in the stomach, headache, and inability to sleep. Because of the high acid content of orange calories, gastroesophageal reflux disease(GERD) symptoms may become more severe when eating oranges. GERD is a chronic disease that occurs when stomach acid or bile flows into the food pipe and irritates the lining.

If you take beta-blockers, eating excessive amounts of oranges (and therefore, orange calories) can lead to an increase in your potassium intake, which can cause damage to your kidneys. Beta-blockers, also identified as beta-adrenergic blocking agents, are medications that reduce blood pressure.

Beta-blockers work by blocking the effects of the hormone epinephrine, also known as adrenaline. They cause the heart to beat more slowly and with less force, which lowers blood pressure. Beta-blockers also help widen veins and arteries to improve blood flow.

High doses of vitamin C might cause harm to your tissues and add more iron to your body if you have a disease known as hemochromatosis. This condition occurs when the body retains more iron than it needs.

Vitamin C may also improve the absorption of medications that include aluminum, such as phosphate binders. Additionally, taking vitamin C while undergoing hormone replacement therapy may cause a rise in estrogen levels.

Concerning orange juice, the trade-off entails a potential increase in sugar intake at the expense of fiber consumption. Drinking an excessive amount of fruit juice can also cause weight gain, which can increase the chance of developing heart disease. Oranges in their whole form as well as in juice form are beneficial to your health.

Adverse Effects

Strong photosensitizers, or substances that cause sensitivity to light, can be found in citrus fruits like oranges and lemons. If you are going to be in the sun for an extended period of time, you should thoroughly wash your hands after handling citrus juice and peels.

The “grapefruit juice effect” can be traced back to furanocoumarins, which are found in citrus fruits like grapefruit and other citrus fruits. Oranges with a sweet flavor, such as navel and Valencia, do not have these chemicals, which might create potentially harmful interactions when taken with certain medications.

Varieties

Oranges come in a wide range of subtypes and variants. Some are sweet, while others have a sour taste. Navel and Valencia varieties are the most common types of orange calories found in the United States and are frequently used to manufacture juice.

Blood oranges are streaked with a blood-red colored tint and have rough, reddish skin and a sweet variety. You can consume them raw, make juice out of them, or use them in salads and sauces. Clementines, tangerines, mandarins, and satsumas all have identical nutritional advantages and are all orange in color. Caracara, Serville, and Jaffa are three other varieties.

Oranges contain over 100 percent of the daily value of vitamin C which is advised. That is a greater quantity than any other citrus fruit. To obtain this essential vitamin, all you need to do is remove the peel and consume the fruit.

When It’s Best To Eat Oranges

Oranges are accessible all year long, but during the winter months in the United States when they are at their peak freshness.

When shopping for oranges, seek fruits that are weighty for their size and have a full, plump feel. The greater the weight of the fruit, the more juice it will contain. The skin of orange should be flawless and devoid of any nicks or other imperfections.

You shouldn’t be afraid of oranges that have a green rind because the color of the skin is determined by the weather and not by the fruit’s ripeness or flavor. Another method for determining whether or not an orange is fresh is to smell it. Move on to the next one if it does not have the smell of orange.

How To Prepare and Store Oranges

Oranges should be kept at room temperature and protected from direct sunlight when being stored. Put them in the crisper drawer of your refrigerator if you know that you won’t be eating them for at least a few days.

Oranges can be eaten raw, or you can add them to salads, desserts, or sauces. Oranges have a naturally sweet flavor, and their vibrant color can make even the most basic chicken or fish dish seem and feel more special. You might begin your day by adding some orange slices to your egg dish for breakfast, or you could cut up an orange into chunks and add it to your yogurt or salad for lunch. Make tasty sauces and marinades with fewer orange calories by using the juice as a base.

The peel can be consumed, and similar to the fruit itself, it is an excellent source of many vitamins and minerals, including vitamin C and potassium on top of orange calories [19]. You can also consume the pith, which is the stringy white substance that is located between the peel and the fruit. Like the peel, the pith is rich in fiber and vitamin C.

Orange Juice

Research shows that orange juice is a favorite beverage in the United States. [17] It has a pleasant taste, can be used as a refreshing drink, and offers a number of useful plant chemicals and essential elements.

There are a number of distinctions that can be observed between orange juice and whole oranges, despite the fact that both options are nutritious. When compared to whole oranges, pure orange juice has a significantly lower amount of fiber. This is one of the most significant differences between the two.

One cup of pure orange juice (which is equal to 248 milliliters) has about double the number of orange calories that an entire orange does, and it also has almost twice as much sugar. Additionally, whole oranges have significantly more fiber than orange juice does, which is one reason why the latter is more satisfying [18, 19].

As a direct consequence of this, it is far easier to drink excessive amounts of fruit juice than it is of whole oranges. It is not beneficial to your general health to consume an excessive amount of any kind of fruit juice because doing so may cause you to consume an excessive amount of orange calories. Because it is a water-soluble vitamin, vitamin C can only be absorbed through the consumption of food or nutritional supplements.

It has been connected to a multitude of remarkable health advantages, including increasing levels of antioxidants, lowering blood pressure, protecting against bouts of gout, enhancing iron absorption, boosting immunity, and reducing the risk of heart disease and dementia.

If you have trouble getting enough vitamin C from your diet, taking vitamin C supplements is a great and easy way to increase the amount of vitamin C you take each day.

Is Orange Juice Good or Bad for You?

Orange juice has also long been considered essential for breakfast. The marketing slogans and advertising that air on television present this beverage as being completely natural and good for you.

However, there are scientists and other health professionals who are concerned that drinking this sugary beverage may be harmful to your health.

From the Orchard to Your Glass

Orange juice that is sold in stores is not typically produced by pressing freshly harvested oranges through a juicer and then putting the resulting liquid into bottles or cartons.

They are made through a multi-step process that is tightly controlled, and the juice can be stored in enormous tanks for up to a year before it is packaged.

To begin, the oranges are put through a machine that washes and squeezes them. The pulp and the oils are extracted. In order to inactivate the enzymes and bacteria that could otherwise lead to deterioration and rotting, the juice goes through a process called heat-pasteurization [20, 21, 22].

After that, part of the oxygen is eliminated, which facilitates the prevention of oxidative damage to vitamin C while it is being stored. Evaporation is used to remove the majority of the water from the juice before it is kept as frozen concentrate. Unfortunately, these methods also eliminate the chemicals that contribute flavor and scent to food. Some of them are reintroduced back into the juice at a later time from flavor packs that have been carefully mixed.

At last, prior to packaging, the juice extracted from oranges picked at various periods may be combined in order to help reduce the amount of variance in quality. Some juices have the pulp reintroduced to them after it has been subjected to additional processing following extraction [20].

Note: Concentrating the juice also increases orange calories per serving.

Orange Juice vs. Whole Oranges

Although whole oranges and orange juice share many of the same nutrients, there are some significant distinctions between the two.

In comparison to a whole orange, a serving of orange juice provides almost twice as many orange calories and carbohydrates, the majority of which come from fruit sugar. Additionally, the amount of fiber in orange juice is substantially lower.

Both are good sources of folate, which has been shown to help reduce the risk of some birth defects in pregnant women, as well as being excellent sources of vitamin C, which helps maintain a healthy immune system [23, 24].

However, if some of these nutrients were not lost during the preparation and storage of the juice, it would have an even higher concentration of them. One study found that store-bought orange juice contained 15% less vitamin C and 27% less folate than orange juice that was made at home using freshly squeezed oranges.

Flavonoids and other beneficial plant chemicals are abundant in oranges and orange juice, despite the fact that this information is not stated on nutrition labels. During the production of orange juice and while it is being stored, some of these are lowered [25, 26].

In addition, one study found that the antioxidant activity of pasteurized orange juice was 26% lower than that of unprocessed orange juice immediately after heat processing and 67% lower after approximately one month of storage [21]. This was in comparison to the antioxidant activity of unprocessed orange juice.

Possible Benefits

It is estimated that close to 80 percent of American adults do not consume the recommended amount of fruit on a daily basis, which is two cups for the typical adult.

Orange juice may be purchased at any time of the year and maintains its quality throughout the year, making it a handy and tasty option for helping you consume the recommended amount of fruit [22, 27, 28].

In most cases, the price is also lower than that of orange in its entirety. As a result, it can assist individuals who are working with a limited budget in meeting the daily fruit recommendations [22].

Fruit juice consumption should account for no more than half of your daily fruit requirement, which for the average adult is no more than one cup (240 milliliters) of juice per day [28, 29]. Even still, health professionals recommend going for the entire fruit rather than the juice whenever it is possible.

Orange juice has been investigated for its potential benefits to heart health by a number of studies, which have found that drinking it may help boost your body’s antioxidant status and protect cholesterol from being damaged by free radicals, both of which are risk factors for atherosclerosis [30, 31, 32].

However, these studies are generally funded by corporations or organizations that have an interest in increasing sales of orange calories juice. Additionally, participants in these studies are required to consume greater quantities of orange calories juice, such as two cups or more per day.

Potential Downsides

Orange juice is associated with a number of health benefits; nevertheless, it is also associated with a significant amount of orange calories and sugar.

In addition to this, unlike whole fruits, it is devoid of fiber, which means that it is less satisfying and has the potential to result in weight gain. Drinking fruit juice on a regular basis has been demonstrated in a number of studies to be associated with an increased risk of developing obesity over time. Oranges, some associate with too many orange calories per serving.

There are many different kinds of orange juice, and many of them include a lot of added sugar, which can cause an increase in blood sugar [33]. Drinking sugary beverages on a frequent basis, such as fruit juice, may be associated with an increased risk of developing type 2 diabetes, according to the findings of a number of studies [34, 35].

Controlling your portion sizes and choosing freshly squeezed or 100% orange juice are two ways to get the most out of orange juice’s potential health benefits while minimizing the possibility of unfavorable outcomes. You can also try cutting the number of orange calories you consume by drinking orange juice that has been diluted with water.

It is advised that children keep their daily juice consumption to no more than 4 ounces (118 ml) for toddlers aged 1–3, 6 ounces (177 ml) for children aged 4–6, and 8 ounces (240 ml) for those aged 7–18 [29]. For adults, the maximum recommended daily juice consumption is 64 ounces (1700 ml).

Conclusion: How Many Calories in an Orange?

Eating or drinking oranges will get you a lot of orange calories, but they’re not always a bad thing. Oranges are popular because of their antioxidants and micronutrients including potassium, folate, and vitamin C.

Consumption of oranges on a regular basis has been linked to a number of health benefits, including enhanced cardiovascular health, lowered levels of inflammation, and a lower likelihood of developing kidney stones.

On the other hand, it has a lot of orange calories and sugar, so it’s recommended to take it in moderation and go for freshly squeezed orange calories juice or orange calories juice made from 100% orange calories if it’s an option.

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Robert is a full-time freelance writer and editor specializing in the health niche and its ever-expanding sub-niches. As a food and nutrition scientist, he knows where to find the resources necessary to verify health claims.

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Daniel Boyer is a practicing Doctor of medicine with a passion for medical research. He specializes in molecular biology, histology, and pharmacology.