How many calories are there in an orange?

In this brief guide, we will answer the query, “How many calories are in an orange?”. We will also discuss the nutrient composition of oranges. Moreover, we will also talk about the health benefits of oranges.

How many calories are there in an orange?

One medium-sized orange (140 g) has 66 calories on average, 91% of which come from carbohydrates, 7% from protein, and 2% from fat. Likewise, One cup (8 ounces) of orange juice contains 110 calories.

What is the composition of oranges?

1 orange (140 g) contains the following nutrients:

  • 66 Calories
  • 86% of water by weight
  • 1.3 grams protein
  • 14.8 grams carbohydrates
  • 12 grams sugar
  • 2.8 grams fiber
  • Fat: 0.2 grams
  • Vitamin C: 92% of the Daily Value (DV)
  • Folate: 9% of the DV
  • Calcium: 5% of the DV
  • Potassium: 5% of the DV

Carbohydrates 

Oranges are excellent sources of carbohydrates. The carbohydrates in oranges are from simple saccharides. The oranges are also high in fiber and have no added sugar. That indicates oranges have a low glycemic index. One orange has a glycemic index of around 40, which means it doesn’t quickly elevate your blood sugar.

Protein 

Although oranges are not exactly a rich source of protein, they still contain some amount of protein content. So, if you’re looking for adding some proteins to your diet, go for other protein-rich food substances.

Vitamins and minerals 

Oranges are high in vitamins, especially vitamin C. One serving contains more than a day’s worth of this immune-boosting micronutrient. Oranges also provide calcium, potassium, and the B vitamins thiamin (B1) and folate (B9). calcium plays a vital role in strengthening the bones. A medium orange has more than twice the potassium content of a medium banana.

Flavonoids 

Oranges are high in phenolic chemical compounds, particularly flavonoids, which contribute to the majority of their antioxidant benefits. Hesperidin and naringenin are two of the main flavonoid compounds found in oranges. Its anti-inflammatory and antioxidant properties provide many health benefits. 

Likewise, naringenin helps to improve blood vessel function and boost the body’s antioxidant defenses.

Carotenoids 

Oranges are high in carotenoid levels and consuming them can increase the antioxidants level in the body as well. Beta-cryptoxanthin and lycopene are two powerful antioxidants found in an orange. Beta-cryptoxanthin helps to shield the cells against oxidative stress. What’s more, consuming oranges can also help your body to convert beta-cryptoxanthin into active vitamin A. Similarly, lycopene is abundant in red-fleshed navel oranges which can protect you from different heart diseases.

What are the health benefits of oranges?

Promotes heart health

Oranges are loaded with several nutrients and plant compounds, including vitamin C, flavonoids, and carotenoids, which may reduce the risk of heart disease. It also helps to lower blood sugar levels and cholesterol. Consuming oranges every day will keep your heart healthy.

Prevents anemia 

Anemia is a condition that occurs if mineral iron is deficient in your body. Orange is rich in vitamin C which may help to prevent anemia. Although oranges may lack high iron content, vitamin C improves your body’s iron absorption capacity.

Lowers risk of cataract 

Thiamin, one of the B vitamins, is found in oranges in abundant amounts. A medium orange contains around 8% of the daily intake of thiamin for adult women and 6% for adult men. 10 According to some research, individuals who consume a lot of thiamin have a lower risk of 

acquiring cataracts.

Increases immunity

Oranges are high in vitamins, minerals, and antioxidant compounds. Consuming oranges every day can help to improve the immunity power and defense mechanism. The Vitamin C present in orange aids in the prevention of oxidative damage, which can harm immune health and increase the risk of different diseases. It also plays a vital role in the activity of immune cells such as natural killer cells.

May prevent birth defects 

Another B vitamin found in oranges is folate which is also known as folic acid in its synthetic form. It plays an important role in embryonic development. 

Adequate intake of folic acid can prevent neural tube abnormalities, hence pregnant women or women who are attempting to conceive are advised to consume plenty of folate-rich fruits like oranges or take folate supplements. You can find different varieties of folate supplements here.

Conclusion 

In this brief guide, we have answered the query, “How many calories are there in an orange?”. We have also discussed the nutrient composition of oranges. Moreover, we have also talked about the health benefits of oranges.

Citations 

https://www.verywellfit.com/oranges-nutrition-facts-calories-and-health-benefits-4119322

https://www.healthline.com/nutrition/oranges#benefits

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