One orange a day can do phenomenon changes to your body. Orange is not just tasty, but it is healthy for you too. There are over 400 varieties of oranges grown around the world. It is the fruit that is available in every corner of the world.
Are you a diabetic person? Are you facing high blood pressure problems? Don't worry, but you can eat oranges. Orange has a super nutrition profile and benefits that helps to fight many diseases and the body's overall health.
What is the nutritional value of an orange?
Here is an Orange Nutrition facts 100g raw-medium sized.
Serving size 100 g
Servings per container 1 Calories from Fat 0 * Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.Nutrition Facts
Amount per serving
Calories 47
% Daily Value*
Total Fat 0g
0%
Saturated Fat 0g
0%
Trans Fat 0g
Cholesterol 0mg
0%
Sodium 0mg
0%
Total Carbohydrate 12g
4%
Dietary Fiber 2g
8%
Sugars 9g
Protein 1g
Orange is water-rich fruit, which has 87% of water. Water-rich means it has low calorie and promote weight loss.
100 grams of orange has 47 Kcal, 0 grams of fat, 12 grams of carbohydrate (2 grams fiber and 9 grams sugar), and 1 gram of protein. There is no cholesterol, trans fat, and sodium in the orange.
The sugar in oranges is the natural sugar that is good for body health; people with diabetes can also take oranges as it has natural sugar.
Calories:
A 100 grams orange contains 47 Kcal. It is an excellent low-calorie food that everyone can add to their diet. 100-gram orange juice contains approximately 45 calories.
Carbohydrates:
A 100 gram of orange contains 12 grams of carbohydrates, 2 grams of fiber, and 9 grams of natural sugar. It has a natural sugar content that is good for the immune system, eyesight, skin, and heart.
Fiber:
Fiber-rich foods can fill the stomach for extended periods and helps to lose weight. Orange has a good amount of fiber. A 100 grams of Orange has 2 grams of fiber. Eating it with the peel is better for getting a good amount of fiber.
Fat:
There is no fat in an orange. A 100-gram of orange has 0 grams of fat.
Protein:
It is a low-protein food. A 100-gram of raw apple has 1 gram of Protein.
Tryptophan 0.009g
Threonine 0.015g
Isoleucine 0.025g
Leucine 0.023g
Lysine 0.047g
Methionine 0.02g
Cystine 0.01g
Phenylalanine 0.031g
Tyrosine 0.016g
Valine 0.04g
Arginine 0.065g
Histidine 0.018g
Alanine 0.05g
Aspartic acid 0.114g
Glutamic acid 0.094g
Glycine 0.094g
Proline 0.046g
Serine 0.032g
Glycemic Index Of Apple:
Oranges are mainly composed of carbs and water. Despite its high carbs and sugar, it has a low glycemic index. Its glycemic index value range from 40-47. A low glycemic index means it is good for people with diabetes.
What vitamins are in oranges?
Vitamines | Content | Minerals | Content |
|---|---|---|---|
Vitamin C | 53.2 mg | Calcium | 40 mg |
Vitamin A | 0.011 mg | Phosphorus | 14 mg |
Vitamin E | 0.23 mg | Potassium | 181 mg |
Vitamin K | 0 µg | Iron | 0.10 mg |
Vitamin B1 | 0.087 mg | Magnesium | 10 mg |
Vitamin B2 | 0.04 mg | Zinc | 0.07 mg |
Vitamin B3 | 0.282 mg | Copper | 0.045 mg |
Vitamin B6 | 0.051 mg | Manganese | 0.025 mg |
Vitamin B9 | 30 µg |
Orange provides 88 % of your RDA(Recommended Dietary Allowances)of Vitamin c, which is fantastic! Vitamin C has many health benefits; it boosts immunity, lower blood pressure, promotes hair growth, and reduces heart diseases.
Orange has a very low amount of Vitamin A, E, and Vitamin K, but in good value.
B-complex vitamins are also low in oranges. These include Vitamin B1(thiamin) 0.087 mg, Vitamin B2(riboflavin) 0.04 mg, Vitamin B3(niacin) 0.282 mg, Vitamin B6(pyridoxine) 0.051 mg, and Vitamin B9(folate) 30 µg. These are required for brain functions, digestion, and eyesight.
There are a good amount of minerals also in orange. Minerals help to convert food into energy and build strong bones and teeth.
Calcium strengthens our bones; Phosphorus filters our waste; Iron is for body growth and development; Magnesium supports muscle and nerve function and energy production; Potassium helps maintain normal fluid inside our cells.
Zinc helps your immune system and metabolism function; Copper helps your body make red blood cells and keeps nerve cells and your immune system healthy. Manganese helps the body to create connective tissue, bones, blood clotting factors, and sex hormones.
Benefits Of Eating Oranges Everyday
Eating oranges daily basis can make you younger. Don't you believe it? Check its benefits below.
It is the Biggest source of vitamin C.
One orange can provide 88% of RDA(Recommended Dietary Allowances) of vitamin c. 100 grams of orange provide 53.2 mg of vitamin c. Vitamin c has a lot more benefits.
It is the primary source of vitamin c. Vitamin c boost immunity, fight against chronic diseases, and maintain blood pressure in the body.
Good for the skin and hair.
Orange has a large amount of vitamin c. It improves skin texture and tone and hydrates the skin. Vitamin c can slow early skin aging, reduce sun damage, and enhance the appearance of wrinkles.
Vitamin C boosts hair health, reduces hair fall, and enhances hair growth. Vitamin C not only increases your overall immune system but also keeps a check on free radicals that hamper the growth of your hair.
Orange is good for weight loss.
Orange contains 87% of water. Do you know what the best things about water-rich food are? It has super low calories. Same with Oranges, 100 grams of orange has only 47 Kcals. Low calories food can help in weight loss.
A person who wants to lose weight needs low calories food with good nutrients, and oranges have this benefit. Super low calories with super nutrients, Isn't it ideal for weight loss?
Orange peel has a good amount of fiber.
Orange peel has a good amount of fiber, vitamins, and minerals. Vitamins contain C, A, folate, riboflavin, thiamine, pyridoxine, potassium, and calcium.
It may boost skin health, help with chronic diseases, obesity, weight loss, and prevent skin cancer.
Orange is good for blood pressure.
Orange has a good nutrient profile that can help in maintaining blood pressure. Orange juice has potassium that can help to control high blood pressure. Also, It has vitamin C, which can help to lower blood pressure.
Cancer Protection.
Orange is a great source of Vitamin C. Vitamin C has super benefits for the body. It boosts immunity, lowers blood pressure, promotes hair growth, reduces heart diseases, and reduces cancer cell growth.
Frequently Asked Questions
Well, One in a day is good, only overconsume it if you are on a fruit diet. So, You can eat one orange in a day.
Orange is a fruit from the citrus family. Its scientific name is Citrus × sinensis. It is a low-calorie fruit with many vitamins and minerals that can help the body with many critical diseases.
Yes, 100 grams of orange has 2 grams of fiber. While eating it with a peel, maybe 3 grams, depending on its weight and size.
Well, Oranges contain natural sugar. Natural sugar makes the body healthy and packed with healthy nutrients. Also, Oranges have a shallow glycemic index that is bests for the diabetic person.
Yes, 100 grams of a medium-sized apple holds 181 mg of potassium. Potassium can decrease high blood pressure and the risk of stroke.
100 grams of orange has 47 Kcal, 0 grams of fat, 12 grams of carbohydrate (2 grams fiber and 9 grams sugar), and 1 gram of protein.
Orange is rich in vitamin C. It also contains Vitamin A, E, K, and B vitamins.
Orange has a good nutrient profile that can help in maintaining blood pressure. Orange juice has potassium that can help to control high blood pressure. Also, It has vitamin C, which can help lower blood pressure, not raise it.
Well, 100 grams of medium-sized orange contains 9 grams of natural sugar. Natural sugar helps the body a lot. Natural sugar is helpful for the immune system, eyesight, skin, and heart. If you eat it with your daily calorie limit, then it's not harmful to you.
Orange has a good nutrient profile that can help in maintaining blood pressure. Orange juice has potassium that can help to control high blood pressure. Also, It has vitamin C, which can help to lower blood pressure.
Well, there is no fat in the oranges. It is fat-free.