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Orange (fruit) - Wikipedia

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(Top)

1Taxonomy

2History

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2.1Etymology

2.1.1Terminology

3Composition

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3.1Nutrition

3.2Phytochemicals

4Cultivars

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4.1Common

4.2Valencia Late

4.2.1Hamlin

4.2.2Other valencias

4.3Navel

4.3.1Cara cara

4.4Blood

4.5Acidless

4.6Hybrid

5Attributes

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5.1Sensory factors

5.2Grading

6Cultivation

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6.1Climate

6.2Propagation

6.3Harvest

6.4Degreening

6.5Storage

6.6Pests and diseases

6.6.1Cottony cushion scale

6.6.2Citrus greening disease

6.6.3Greasy spot

7Uses

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7.1Culinary

7.1.1Fruit

7.1.2Rind

7.1.3Peel

7.1.4Extracts

7.1.5Preserves

7.2Manufacturing

7.2.1Production

8See also

9References

10External links

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Orange (fruit)

132 languages

AlemannischአማርኛÆngliscالعربيةAragonésঅসমীয়াAsturianuAzərbaycancaتۆرکجهবাংলাBasa Banyumasanभोजपुरीབོད་ཡིགBosanskiBrezhonegCatalàЧӑвашлаČeštinaChiShonaChiTumbukaDavvisámegiellaDeutschދިވެހިބަސްDiné bizaadEestiΕλληνικάEmiliàn e rumagnòlЭрзяньEspañolEsperantoEuskaraفارسیFøroysktFrançaisGaelgGalegoગુજરાતી한국어Հայերենहिन्दीHrvatskiIdoBahasa IndonesiaИронIsiZuluÍslenskaעבריתJawaKapampanganҚазақшаKiswahiliKongoKreyòl ayisyenKriyòl gwiyannenKurdîКыргызчаКырык марыLadinoລາວLatinaLatviešuLëtzebuergeschLietuviųLi NihaLimburgsLingálaLa .lojban.LugandaमैथिलीМакедонскиMalagasyമലയാളംमराठीمصرىمازِرونیꯃꯤꯇꯩ ꯂꯣꯟМонголNa Vosa VakavitiNederlandsNedersaksiesNapulitanoNordfriiskNorsk bokmålOccitanOʻzbekcha / ўзбекчаਪੰਜਾਬੀپښتوភាសាខ្មែរPolskiPortuguêsQaraqalpaqshaReo tahitiRomânăРусскийGagana Samoaसंस्कृतम्ᱥᱟᱱᱛᱟᱲᱤScotsSesotho sa LeboaShqipSicilianuSimple EnglishسنڌيSlovenčinaSlovenščinaŚlůnskiSoomaaligaکوردیСрпски / srpskiSrpskohrvatski / српскохрватскиSuomiSvenskaதமிழ்తెలుగుไทยᏣᎳᎩTürkçeTyapУкраїнськаاردوئۇيغۇرچە / UyghurcheVahcuenghTiếng ViệtVõroWalon文言WinarayWolof吴语ייִדיש粵語中文

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From Wikipedia, the free encyclopedia

Citrus fruit

"Orange peel" redirects here. For other uses, see Orange peel (disambiguation).

Oranges—whole, halved and peeled segment

Oranges after peeling the skins

Orange blossoms and oranges on tree

Oranges and orange juice

An orange is a fruit of various citrus species in the family Rutaceae (see list of plants known as orange); it primarily refers to Citrus × sinensis,[1] which is also called sweet orange, to distinguish it from the related Citrus × aurantium, referred to as bitter orange.

The orange is a hybrid between pomelo (Citrus maxima) and mandarin (Citrus reticulata).[2][3] The chloroplast genome, and therefore the maternal line, is that of pomelo.[4] The sweet orange has had its full genome sequenced.[2]

The orange originated in a region encompassing Southern China, Northeast India, and Myanmar,[5][6] and the earliest mention of the sweet orange was in Chinese literature in 314 BC.[2] As of 1987[update], orange trees were found to be the most cultivated fruit tree in the world.[7] Orange trees are widely grown in tropical and subtropical climates for their sweet fruit. The fruit of the orange tree can be eaten fresh, or processed for its juice or fragrant peel.[8] As of 2012[update], sweet oranges accounted for approximately 70% of citrus production.[9]

Close-up of thin slice of orange skin.

In 2019, 79 million tonnes of oranges were grown worldwide, with Brazil producing 22% of the total, followed by China and India.[10]

Taxonomy

Main article: Citrus taxonomy

A closeup of an orange blossom Early stages of fruit development All citrus trees are angiosperms, belong to the single genus Citrus, and remain almost entirely interfertile. This includes grapefruits, lemons, limes, oranges, and various other types and hybrids. As the interfertility of oranges and other citrus has produced numerous hybrids and cultivars, and bud mutations have also been selected, citrus taxonomy is fairly controversial, confusing, or inconsistent.[9][11] The fruit of any citrus tree is considered a hesperidium, a kind of modified berry; it is covered by a rind originated by a rugged thickening of the ovary wall.[12][13]

History

Yellow Oranges and Green Tangerines by Zhao Lingrang, Chinese fan painting from the Song dynasty (NPM)

The sweet orange is not a wild fruit,[14] having arisen in domestication from a cross between a non-pure mandarin orange and a hybrid pomelo that had a substantial mandarin component. Since its chloroplast DNA is that of pomelo, it was likely the hybrid pomelo, perhaps a BC1 pomelo backcross, that was the maternal parent of the first orange.[4][15] Based on genomic analysis, the relative proportions of the ancestral species in the sweet orange are approximately 42% pomelo and 58% mandarin.[16] All varieties of the sweet orange descend from this prototype cross, differing only by mutations selected for during agricultural propagation.[15] Sweet oranges have a distinct origin from the bitter orange, which arose independently, perhaps in the wild, from a cross between pure mandarin and pomelo parents.[15] The earliest mention of the sweet orange in Chinese literature dates from 314 BC.[2]

In Europe, the Moors introduced the orange to the Iberian Peninsula, which was known as Al-Andalus, with large-scale cultivation starting in the 10th century, as evidenced by complex irrigation techniques specifically adapted to support orange orchards.[17] Citrus fruits—among them the bitter orange—were introduced to Sicily in the 9th century during the period of the Emirate of Sicily, but the sweet orange was unknown until the late 15th century or the beginnings of the 16th century, when Italian and Portuguese merchants brought orange trees into the Mediterranean area.[7] Shortly afterward, the sweet orange quickly was adopted as an edible fruit. It was considered a luxury food grown by wealthy people in private conservatories, called orangeries. By 1646, the sweet orange was well known throughout Europe.[7] Louis XIV of France had a great love of orange trees and built the grandest of all royal Orangeries at the Palace of Versailles.[18] At Versailles, potted orange trees in solid silver tubs were placed throughout the rooms of the palace, while the Orangerie allowed year-round cultivation of the fruit to supply the court. When Louis condemned his finance minister, Nicolas Fouquet, in 1664, part of the treasures that he confiscated were over 1,000 orange trees from Fouquet's estate at Vaux-le-Vicomte.[19]

Spanish travelers introduced the sweet orange to the American continent. On his second voyage in 1493, Christopher Columbus may have planted the fruit on Hispaniola.[20] Subsequent expeditions in the mid-1500s brought sweet oranges to South America and Mexico, and to Florida in 1565, when Pedro Menéndez de Avilés founded St Augustine. Spanish missionaries brought orange trees to Arizona between 1707 and 1710, while the Franciscans did the same in San Diego, California, in 1769.[7] An orchard was planted at the San Gabriel Mission around 1804, and a commercial orchard was established in 1841 near present-day Los Angeles. In Louisiana, oranges were probably introduced by French explorers.

Archibald Menzies, the botanist and naturalist on the Vancouver Expedition, collected orange seeds in South Africa, raised the seedlings onboard, and gave them to several Hawaiian chiefs in 1792. Eventually, the sweet orange was grown in wide areas of the Hawaiian Islands, but its cultivation stopped after the arrival of the Mediterranean fruit fly in the early 1900s.[7][21]

As oranges are rich in vitamin C and do not spoil easily, during the Age of Discovery, Portuguese, Spanish, and Dutch sailors planted citrus trees along trade routes to prevent scurvy.

Florida farmers obtained seeds from New Orleans around 1872, after which orange groves were established by grafting the sweet orange on to sour orange rootstocks.[7]

Etymology

Main article: Orange (word)

The word ultimately derives from Proto-Dravidian or Tamil நாரம் (nāram). From there the word entered Sanskrit नारङ्ग (nāraṅga or nagrungo[22]), meaning 'orange tree'. The Sanskrit word reached European languages through Persian نارنگ (nārang) and its Arabic derivative نارنج (nāranj).[22]

The word entered Late Middle English in the 14th century via Old French orenge (in the phrase pomme d'orenge).[23] The French word, in turn, comes from Old Provençal auranja, based on the Arabic word.[24] In several languages, the initial n present in earlier forms of the word dropped off because it may have been mistaken as part of an indefinite article ending in an n sound. In French, for example, une norenge may have been heard as une orenge. This linguistic change is called juncture loss. The color was named after the fruit,[25] and the first recorded use of orange as a color name in English was in 1512.[26][27]

Terminology

Different names have been given to the many varieties of the species. Orange applies primarily to the sweet orange—Citrus sinensis (L.) Osbeck. The orange tree is an evergreen, flowering tree, with an average height of 9 to 10 m (30 to 33 ft), although some very old specimens can reach 15 m (49 ft).[14] Its oval leaves, alternately arranged, are 4 to 10 cm (1.6 to 3.9 in) long and have crenulate margins.[28] Sweet oranges grow in a range of different sizes, and shapes varying from spherical to oblong. Inside and attached to the rind is a porous white tissue, the white, bitter mesocarp or albedo (pith).[29] The orange contains a number of distinct carpels (segments) inside, typically about ten, each delimited by a membrane, and containing many juice-filled vesicles and usually a few seeds (pips).[30] When unripe, the fruit is green. The grainy irregular rind of the ripe fruit can range from bright orange to yellow-orange, but frequently retains green patches or, under warm climate conditions, remains entirely green. Like all other citrus fruits, the sweet orange is non-climacteric. The Citrus sinensis group is subdivided into four classes with distinct characteristics: common oranges, blood or pigmented oranges, navel oranges, and acidless oranges.[31][32][20]

Other citrus groups also known as oranges are:

Bergamot orange (Citrus bergamia Risso), grown mainly in Italy for its peel, producing a primary essence for perfumes, also used to flavor Earl Grey tea. It is a hybrid of bitter orange x lemon.[33]

Bitter orange (Citrus aurantium), also known as Seville orange, sour orange (especially when used as rootstock for a sweet orange tree), bigarade orange and marmalade orange. Like the sweet orange, it is a pomelo x mandarin hybrid, but arose from a distinct hybridization event.[34]

Mandarin orange (Citrus reticulata) is an original species of citrus, and is a progenitor of the common orange.

Trifoliate orange (Poncirus trifoliata), sometimes included in the genus (classified as Citrus trifoliata). It often serves as a rootstock for sweet orange trees and other Citrus cultivars.[35]

Mandarin oranges

An enormous number of cultivars have, like the sweet orange, a mix of pomelo and mandarin ancestry. Some cultivars are mandarin-pomelo hybrids, bred from the same parents as the sweet orange (e.g. the tangor and ponkan tangerine). Other cultivars are sweet orange x mandarin hybrids (e.g. clementines). Mandarin traits generally include being smaller and oblate, easier to peel, and less acidic.[36] Pomelo traits include a thick white albedo (rind pith, mesocarp) that is more closely attached to the segments.

Orange trees generally are grafted. The bottom of the tree, including the roots and trunk, is called rootstock, while the fruit-bearing top has two different names: budwood (when referring to the process of grafting) and scion (when mentioning the variety of orange).[37]

Composition

Nutrition

Oranges, raw,all commercial varietiesNutritional value per 100 g (3.5 oz)Energy197 kJ (47 kcal)Carbohydrates11.75 gSugars9.35 gDietary fiber2.4 g

Fat0.12 g

Protein0.94 g

VitaminsQuantity %DV†Vitamin A equiv.1% 11 μgThiamine (B1)8% 0.087 mgRiboflavin (B2)3% 0.04 mgNiacin (B3)0.282 mgPantothenic acid (B5)5% 0.25 mgVitamin B65% 0.06 mgFolate (B9)8% 30 μgCholine2% 8.4 mgVitamin C64% 53.2 mgVitamin E1% 0.18 mg

MineralsQuantity %DV†Calcium4% 40 mgIron1% 0.1 mgMagnesium3% 10 mgManganese1% 0.025 mgPhosphorus2% 14 mgPotassium6% 181 mgZinc1% 0.07 mg

Other constituentsQuantityWater86.75 g

Link to USDA Database entry

Units

μg = micrograms • mg = milligrams

IU = International units

†Percentages are roughly approximated using US recommendations for adults. Source: USDA FoodData Central

Orange flesh is 87% water, 12% carbohydrates, 1% protein, and contains negligible fat (see table). As a 100 gram reference amount, orange flesh provides 47 calories, and is a rich source of vitamin C, providing 64% of the Daily Value. No other micronutrients are present in significant amounts (see table).

Phytochemicals

Oranges contain diverse phytochemicals, including carotenoids (beta-carotene, lutein and beta-cryptoxanthin), flavonoids (e.g. naringenin)[38] and numerous volatile organic compounds producing orange aroma, including aldehydes, esters, terpenes, alcohols, and ketones.[39]

Orange squeezer for making juice

Orange juice contains only about one-fifth the citric acid of lime or lemon juice (which contain about 47 g/L).[40]

Cultivars

Common

An orange vendor in Ilorin, Kwara, Nigeria, peeling the skin of an orange

Common oranges (also called "white", "round", or "blond" oranges) constitute about two-thirds of all the orange production. The majority of this crop is used for juice extraction.[31][20]

Valencia Late

It has been suggested that portions of this section be split out into another article titled Valencia orange. (Discuss) (July 2022)

Main article: Valencia orange

An orange grove in Florida

The Valencia orange is a late-season fruit, and therefore a popular variety when navel oranges are out of season. This is why an anthropomorphic orange was chosen as the mascot for the 1982 FIFA World Cup, held in Spain. The mascot was named Naranjito ("little orange") and wore the colors of the Spanish national football team.

Thomas Rivers, an English nurseryman, imported this variety from the Azores Islands and catalogued it in 1865 under the name Excelsior. Around 1870, he provided trees to S. B. Parsons, a Long Island nurseryman, who in turn sold them to E. H. Hart of Federal Point, Florida.[41]

'Valencia Late' fruits have higher levels of vitamin C than most other cultivars, including navel oranges.

Hamlin

This cultivar was discovered by A. G. Hamlin near Glenwood, Florida, in 1879. The fruit is small, smooth, not highly colored, and juicy, with a pale yellow colored juice, especially in fruits that come from lemon rootstock. The fruit may be seedless, or may contain a number of small seeds. The tree is high-yielding and cold-tolerant and it produces good quality fruit, which is harvested from October to December. It thrives in humid subtropical climates. In cooler, more arid areas, the trees produce edible fruit, but too small for commercial use.[14]

Trees from groves in hammocks or areas covered with pine forest are budded on sour orange trees, a method that gives a high solids content. On sand, they are grafted on rough lemon rootstock.[7] The Hamlin orange is one of the most popular juice oranges in Florida and replaces the Parson Brown variety as the principal early-season juice orange. This cultivar is now[needs update] the leading early orange in Florida and, possibly, in the rest of the world.[14]

Other valencias

A variety of oranges being sold at a market in the Philippines

Bahia: grown in Brazil and Uruguay

Bali: grown in Bali, Indonesia. Larger than other orange

Belladonna: grown in Italy

Berna: grown mainly in Spain

Biondo Comune ("ordinary blond"): widely grown in the Mediterranean basin, especially in North Africa, Egypt, Greece (where it is called "koines"), Italy (where it is also known as "Liscio"), and Spain; it also is called "Beledi" and "Nostrale";[31] in Italy, this variety ripens in December, earlier than the competing Tarocco variety[42]

Biondo Riccio: grown in Italy

Byeonggyul: grown in Jeju Island, South Korea

Cadanera: a seedless orange of excellent flavor grown in Algeria, Morocco, and Spain; it begins to ripen in November and is known by a wide variety of trade names, such as Cadena Fina, Cadena sin Jueso, Precoce de Valence ("early from Valencia"), Precoce des Canaries, and Valence san Pepins ("seedless Valencia");[31] it was first grown in Spain in 1870[43]

Calabrese or Calabrese Ovale: grown in Italy

Carvalhal: grown in Portugal

Castellana: grown in Spain

Charmute: grown in Brazil

Cherry Orange: grown in southern China and Japan

Clanor: grown in South Africa

Dom João: grown in Portugal

Fukuhara: grown in Japan

Gardner: grown in Florida, this mid-season orange ripens around the beginning of February, approximately the same time as the Midsweet variety; Gardner is about as hardy as Sunstar and Midsweet[44]

Homosassa: grown in Florida

Jaffa orange: grown in the Middle East, also known as "Shamouti"

Jincheng: the most popular orange in China

Joppa: grown in South Africa and Texas

Khettmali: grown in Israel and Lebanon

A cross cutting scan of the interior of an orange

Kona: a type of Valencia orange introduced in Hawaii in 1792 by Captain George Vancouver; for many decades in the nineteenth century, these oranges were the leading export from the Kona district on the Big Island of Hawaii; in Kailua-Kona, some of the original stock still bears fruit

Lima: grown in Brazil

Lue Gim Gong: grown in Florida, is an early scion developed by Lue Gim Gong, a Chinese immigrant known as the "Citrus Genius"; in 1888, Lue cross-pollinated two orange varieties—the Hart's late Valencia and the Mediterranean Sweet—and obtained a fruit both sweet and frost-tolerant; this variety was propagated at the Glen St. Mary Nursery, which in 1911 received the Silver Wilder Medal by the American Pomological Society;[7][45] originally considered a hybrid, the Lue Gim Gong orange was later found to be a nucellar seedling of the Valencia type,[46] which is properly called Lue Gim Gong; since 2006, the Lue Gim Gong variety is grown in Florida, although sold under the general name Valencia

Macetera: grown in Spain, it is known for its unique flavor

Orange seedling—although hybrid, oranges usually come true from seed, through maternal apomixis.

Malta: grown in Pakistan

Maltaise Blonde: grown in north Africa

Maltaise Ovale: grown in South Africa and in California under the names of Garey's or California Mediterranean Sweet

Marrs: grown in Texas, California and Iran, it is relatively low in acid

Medan: grown in Medan, Indonesia

Midsweet: grown in Florida, it is a newer scion similar to the Hamlin and Pineapple varieties, it is hardier than Pineapple and ripens later; the fruit production and quality are similar to those of the Hamlin, but the juice has a deeper color[44]

Moro Tarocco: grown in Italy, it is oval, resembles a tangelo, and has a distinctive caramel-colored endocarp; this color is the result of a pigment called anthocarpium, not usually found in citruses, but common in red fruits and flowers; the original mutation occurred in Sicily in the seventeenth century

Narinja: grown in Andhra, South India

Parson Brown: grown in Florida, Mexico, and Turkey, it once was a widely grown Florida juice orange, its popularity has declined since new varieties with more juice, better yield, and higher acid and sugar content have been developed; it originated as a chance seedling in Florida in 1865; its fruits are round, medium large, have a thick, pebbly peel and contain 10 to 30 seeds; it still is grown because it is the earliest maturing fruit in the United States, usually maturing in early September in the Valley district of Texas,[20] and from early October to January in Florida;[44] its peel and juice color are poor, as is the quality of its juice[20]

Pera: grown in Brazil, it is very popular in the Brazilian citrus industry and yielded 7.5 million metric tons in 2005

Pera Coroa: grown in Brazil

Pera Natal: grown in Brazil

Pera Rio: grown in Brazil

Pineapple: grown in North and South America and India

Pontianak: oval-shaped orange grown especially in Pontianak, Indonesia

Premier: grown in South Africa

Rhode Red: is a mutation of the Valencia orange, but the color of its flesh is more intense; it has more juice, and less acidity and vitamin C than the Valencia; it was discovered by Paul Rhode in 1955 in a grove near Sebring, Florida

Roble: it was first shipped from Spain in 1851 by Joseph Roble to his homestead in what is now Roble's Park in Tampa, Florida; it is known for its high sugar content

Queen: grown in South Africa

Salustiana: grown in North Africa

Sathgudi: grown in Tamil Nadu, South India

Seleta, Selecta: grown in Australia and Brazil, it is high in acid

Shamouti Masry: grown in Egypt; it is a richer variety of Shamouti

Sunstar: grown in Florida, this newer cultivar ripens in mid-season (December to March) and it is more resistant to cold and fruit-drop than the competing Pineapple variety; the color of its juice is darker than that of the competing Hamlin[44]

Tomango: grown in South Africa

Verna: grown in Algeria, Mexico, Morocco, and Spain

Vicieda: grown in Algeria, Morocco, and Spain

Westin: grown in Brazil

Xã Đoài orange: grown in Vietnam

Navel

Navel oranges are characterized by the growth of a second fruit at the apex, which protrudes slightly and resembles a human navel. They are primarily grown for human consumption for various reasons: their thicker skin makes them easy to peel, they are less juicy and their bitterness—a result of the high concentrations of limonin and other limonoids—renders them less suitable for juice.[31] Their widespread distribution and long harvest period have made navel oranges very popular. In the United States, they are available from November to April, with peak supplies in January, February, and March.[47]

According to a 1917 study by Palemon Dorsett, Archibald Dixon Shamel and Wilson Popenoe of the United States Department of Agriculture (USDA), a single mutation in a Selecta orange tree planted on the grounds of a monastery in Bahia, Brazil, probably yielded the first navel orange between 1810 and 1820.[48] Nevertheless, a researcher at the University of California, Riverside, has suggested that the parent variety was more likely the Portuguese navel orange (Umbigo), described by Antoine Risso and Pierre Antoine Poiteau in their book Histoire naturelle des orangers ("Natural History of Orange Trees", 1818–1822).[48] The mutation caused the orange to develop a second fruit at its base, opposite the stem, embedded within the peel of the primary orange.[49] Navel oranges were introduced in Australia in 1824 and in Florida in 1835. In 1873, Eliza Tibbets planted two cuttings of the original tree in Riverside, California, where the fruit became known as "Washington".[50] This cultivar was very successful, and rapidly spread to other countries.[48] Because the mutation left the fruit seedless, therefore sterile, the only method to cultivate navel oranges was to graft cuttings onto other varieties of citrus trees. The California Citrus State Historic Park and the Orcutt Ranch Horticulture Center preserve the history of navel oranges in Riverside.

Today, navel oranges continue to be propagated through cutting and grafting. This does not allow for the usual selective breeding methodologies, and so all navel oranges can be considered fruits from that single, nearly 200-year-old tree: they have the same genetic make-up as the original tree and are clones. This case is similar to that of the common yellow seedless banana, the Cavendish, or that of the Granny Smith apple. On rare occasions, however, further mutations on branches can lead to new varieties.[48] This has led to a series of new cultivars, making a large list of the total:[51]

Early or mid season

Apopka navel orange

Atwood navel orange

Australian nucellar navel orange

Bahianinha Araras navel orange

Bahiananha SRA 513 navel orange

Bey navel orange

Bitters Newhall navel orange

California Rojo navel orange SRA 507

Cara Cara navel orange

Carter navel orange

Ceridwen navel orange

Cluster navel orange

Cogan navel orange

Corrugated Thomson navel orange

Cukurova navel orange

Dream navel orange

Dry navel orange

Everhard navel orange

Fisher navel orange (CRC 3135)

Fisher navel orange (CRC 3645)

Frost Washington navel orange

Fukumoto navel orange

Fulwood navel orange

Gillemberg navel orange

Gillette navel orange

Golden Buckeye navel orange

Golden Nugget navel orange

Johnson navel orange

Leng navel orange

McFadden Ribbed navel orange

Navel orange seedling (CRC 3305)

Navel orange seedling (CRC 3306)

Navelate navel orange

Navelencia navel orange

Navelina navel orange

Newhall nucellar navel orange

Oberholzer [52]

Palmer navel orange (CRC 3964)

Palmer navel orange (CRC 4013)

Paradise navel orange

Parent Washington navel orange (CRC 1241A) and (CRC 1241B)

Pollock T4 navel orange

Olympic Gold navel orange

Ricalate navel orange

Rio Grande navel orange

Robertson navel orange (CRC 3792)

Robertson navel orange (CRC 4023)

Robyn navel orange

Rocky Hill navel orange

Rufert A navel orange

Ruvel nucellar navel orange

Secret Garden navel orange

Seedy navel orange (CRC 65)

Seedy navel orange (CRC 956)

Skaggs Bonanza navel orange

Smith's Early navel orange

Spring navel orange

Summer Gold navel orange

Suzuki [53]

Tange [53]

Thomson navel orange (CRC 969)

Thomson navel orange (CRC 983)

Tibbetts Parent Washington navel orange

UCR Early navel orange

Variegated Cara Cara navel orange

Variegated navel orange

Whitley navel orange

Workman navel orange

Late season

Autumn Gold navel orange

Barnfield navel orange

Chislett navel orange

Lane Late navel orange

Powell navel orange

Rohde navel orange

Wiffen navel orange

Cara cara

Cara cara orange slices (left)

Cara cara oranges (also called "red navel") are a type of navel orange grown mainly in Venezuela, South Africa and in California's San Joaquin Valley. They are sweet and comparatively low in acid,[54] with a bright orange rind similar to that of other navels, but their flesh is distinctively pinkish red. It is believed that they have originated as a cross between the Washington navel and the Brazilian Bahia navel,[55] and they were discovered at the Hacienda Cara Cara in Valencia, Venezuela, in 1976.[56]

South African cara caras are ready for market in early August, while Venezuelan fruits arrive in October and Californian fruits in late November.[54][55]

Blood

Comparison between the inside and the outside of regular and blood oranges (two segments at upper left)

Main article: Blood orange

Blood oranges[7] are a natural mutation of C. sinensis, although today the majority of them are hybrids. High concentrations of anthocyanin give the rind, flesh, and juice of the fruit their characteristic dark red color. Blood oranges were first discovered and cultivated in Sicily in the fifteenth century. Since then they have spread worldwide, but are grown especially in Spain and Italy under the names of sanguina and sanguinella, respectively.

The blood orange, with its distinct color and flavor, is generally considered favorably as a juice, and has found a niche as an ingredient variation in traditional Seville marmalade.

Maltese: a small and highly colored variety, generally thought to have originated in Italy as a mutation and cultivated there for centuries. It also is grown extensively in southern Spain and Malta. It is used in sorbets and other desserts due to its rich burgundy color. Moro, originally from Sicily, it is common throughout Italy. This medium-sized fruit has a relatively long harvest, which lasts from December to April. Sanguinelli, a mutant of the Doble Fina, was discovered in 1929 in Almenara, in the Castellón province of Spain. It is cultivated in Sicily. Tarocco is relatively new variety developed in Italy. It begins to ripen in late January.[42]

Acidless

Acidless oranges are an early-season fruit with very low levels of acid. They also are called "sweet" oranges in the United States, with similar names in other countries: douce in France, sucrena in Spain, dolce or maltese in Italy, meski in North Africa and the Near East (where they are especially popular), şeker portakal ("sugar orange") in Turkey,[57] succari in Egypt, and lima in Brazil.[31]

The lack of acid, which protects orange juice against spoilage in other groups, renders them generally unfit for processing as juice, so they are primarily eaten. They remain profitable in areas of local consumption, but rapid spoilage renders them unsuitable for export to major population centres of Europe, Asia, or the United States.[31]

Hybrid

Sweet oranges have also given rise to a range of hybrids, notably the grapefruit, which arose from a sweet orange x pomelo backcross. A spontaneous backcross of the grapefruit and sweet orange then resulted in the orangelo. Spontaneous and engineered backcrosses between the sweet orange and mandarin oranges or tangerines has produced a group collectively known as tangors, which includes the clementine and Murcott. More complex crosses have also been produced. The so-called Ambersweet orange is actually a complex sweet orange x (Orlando tangelo x clementine) hybrid, legally designated a sweet orange in the United States so it can be used in orange juices.[16][58] The citranges are a group of intergeneric sweet orange x trifoliate orange hybrids.

Attributes

Sensory factors

Octyl acetate, a volatile compound contributing to the fragrance of oranges

The taste of oranges is determined mainly by the relative ratios of sugars and acids, whereas orange aroma derives from volatile organic compounds, including alcohols, aldehydes, ketones, terpenes, and esters.[59][60] Bitter limonoid compounds, such as limonin, decrease gradually during development, whereas volatile aroma compounds tend to peak in mid– to late–season development.[61] Taste quality tends to improve later in harvests when there is a higher sugar/acid ratio with less bitterness.[61] As a citrus fruit, the orange is acidic, with pH levels ranging from 2.9[62] to 4.0.[62][63]

Sensory qualities vary according to genetic background, environmental conditions during development, ripeness at harvest, postharvest conditions, and storage duration.[59][60]

Grading

Oranges 101: Health Benefits and Nutrition Facts

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They also contain antioxidants which can have various health benefits, including supporting immune function.If you’re a fan of citrus fruits, you’ve probably enjoyed your fair share of oranges.Citrus sinensis, or the sweet orange, is the type people typically enjoy fresh and in juice form.Sweet orange trees originated in China thousands of years ago and are now grown in many areas around the world, including the United States, Mexico, and Spain (1, 2).Oranges are a treasure trove of nutrients and protective plant compounds, including vitamins, minerals, and antioxidants. Studies show that consuming oranges regularly may benefit your health in several ways.This article explains everything you need to know about oranges, including their nutritional value, potential health benefits, and more.Share on PinterestJavier Pardina/StocksyNutritionHere’s the nutritional breakdown for 1 orange (140 grams) (3):Calories: 66Water: 86% by weightProtein: 1.3 gramsCarbs: 14.8 gramsSugar: 12 gramsFiber: 2.8 gramsFat: 0.2 gramsVitamin C: 92% of the Daily Value (DV)Folate: 9% of the DVCalcium: 5% of the DVPotassium: 5% of the DVLike most fruits, oranges mainly comprise carbs and water, contain very little protein and fat, and are relatively low in calories.Oranges are a good source of fiber. One orange (140 grams) packs around 10% of the DV (3).Getting enough fiber on a daily basis is essential for overall health and helps keep your digestive system healthy by supporting regularity and fueling your beneficial gut bacteria.Plus, diets rich in fiber are associated with a number of benefits, including decreased risks of heart disease, colon cancer, and obesity (4, 5, 6).Oranges are also high in certain nutrients, especially vitamin C and folate.One 140-gram orange covers 92% of your daily vitamin C needs. This water-soluble nutrient is essential for your health. Your body uses it for immune function, collagen synthesis, iron absorption, and more (7).Folate is a B vitamin that plays a role in metabolism, fetal and placental development, and many other important processes (8). In addition to vitamin C and folate, oranges provide smaller amounts of other nutrients, including calcium, potassium, and thiamine (vitamin B1).SummaryOranges are a good source of fiber and a rich source of vitamin C and folate, among many other beneficial nutrients. High in beneficial plant compoundsOranges are an excellent source of various bioactive plant compounds that have anti-inflammatory and antioxidant effects. These include flavonoids, carotenoids, and vitamin C.FlavonoidsOranges are packed with phenolic compounds — especially flavonoids, which contribute to most of their antioxidant properties.Hesperidin. A citrus flavonoid that’s one of the main antioxidants in oranges, hesperidin may have blood pressure-lowering, anti-inflammatory, and antioxidant effects in the body (9).Naringenin. Naringenin is another citrus flavonoid that has been linked to health benefits. Drinking naringenin-rich orange juice may help improve blood vessel function and enhance antioxidant defenses in the body (10). CarotenoidsAll citrus fruits are high in carotenoid antioxidants, which are responsible for their rich orange, red, and yellow colors. A study found that drinking fresh orange juice helped increase skin carotenoid levels, which are good indicators of total antioxidant status of the body (11).Beta-cryptoxanthin. This compound acts as an antioxidant in the body, protecting cells against oxidative damage. In addition, your body can convert beta-cryptoxanthin into the active form of vitamin A (12).Lycopene. Lycopene is a powerful antioxidant found in high amounts in red-fleshed navel oranges (Cara Cara oranges). It has various health benefits, and getting enough in your diet may help protect you against heart disease (13, 14, 15).Vitamin CVitamin C is one of the most well-known and well-researched antioxidants. It’s essential to maintain optimal intakes of vitamin-C-rich foods and beverages like oranges. Higher dietary intake and blood concentrations of vitamin C have been linked to a lower risk of heart disease, cancer, and death from all causes (16).SummaryOranges are a rich source of several plant compounds that may be responsible for many of their health benefits.Health benefits of orangesAccording to research findings, regularly consuming citrus fruits, like oranges, may benefit your health in a number of ways.Helps promote heart healthHeart disease is currently the world’s most common cause of premature death.A number of nutrients and plant compounds found in oranges, including vitamin C, flavonoids, and carotenoids, may help promote heart health and reduce the risk of heart disease if you consume them at optimal levels (16, 17, 18).Plus, regularly consuming oranges and orange juice may help reduce heart disease risk factors.One review of 10 high quality studies found that consuming orange juice reduced several heart disease risk factors, including levels of (19):blood sugarLDL (bad) cholesterolthe inflammatory marker C-reactive protein (CRP)Diets high in citrus fruits may protect against chronic diseasesIn addition to protecting heart health, regularly consuming oranges and other citrus fruits may help reduce the risk of other health conditions, including certain types of cancer and diabetes. Studies suggest that diets high in citrus fruits may help reduce the risk of several types of cancers, including (20, 21, 22, 23):lung cancermouth cancerstomach cancerhead and neck cancerWhat’s more, diets high in fruits, including citrus fruits, may help reduce your risk of developing type 2 diabetes (24).One study including over 7,000 Australian adults found that those with moderate total fruit intakes that included oranges and other citrus fruits were 36% less likely to be diagnosed with diabetes at 5 years, compared with people with the lowest fruit intakes (24).Keep in mind that this study found benefits connected to eating fruits, in general, and it didn’t isolate the benefits of eating whole oranges, specifically. In addition, it didn’t find the same beneficial effects in people who drank fruit juice.This is likely because fruit juice has much less fiber and a greater effect on blood sugar compared with whole fruits. Although citrus fruits may help reduce the risk of some medical conditions if you consume them on a regular basis, remember that your diet and lifestyle as a whole are much more important than any one food.Anemia preventionConsuming vitamin-C-rich foods may help prevent anemia, a condition that occurs when your body lacks adequate amounts of the mineral iron. Although oranges are not a good source of iron, they’re an excellent source of vitamin C, which enhances your body’s ability to absorb iron (7).One study found that adding 120 grams of orange to meals composed of rice or flatbread with lentils or a greens-based dish called saag enhanced the bioavailability of iron by as much as 10.7% (25).Try adding a sprinkle of orange juice to lentil and bean dishes, or adding orange segments to spinach salads to help enhance iron absorption. May help support immune healthRegularly consuming fruits, which are high in vitamins, minerals, and antioxidant compounds, can help promote healthy immune function.Oranges and other citrus fruits are excellent sources of vitamin C.This nutrient is critical to the function of immune cells like natural killer cells. It’s likewise necessary for a process called apoptosis, in which old, damaged cells die, then are cleared out and replaced with new healthy cells (26).Vitamin C is a powerful antioxidant and helps protect against the process of oxidative damage, which otherwise can negatively affect immune health and increase disease risk (27).Many other compounds in oranges, including hesperidin and naringenin, have anti-inflammatory activities. Chronic inflammation can negatively affect immune response, so regularly eating foods rich in anti-inflammatory substances may help support immune functioning (28). Fiber is another nutrient provided by oranges that can help promote immune health. Your body needs fiber to maintain a healthy balance of gut bacteria, which influence immune system development and function (28). SummaryOranges may benefit heart health, reduce the risk of some chronic diseases, enhance iron absorption, and support a healthy immune response.Whole oranges vs. orange juiceOrange juice is one of the most frequently consumed juices in the United States (29).It’s sweet, refreshing, and provides a number of important nutrients and beneficial plant compounds.Even though both orange juice and whole oranges are nutritious, there are several differences between the two. Fiber contentOne of the main differences between pure orange juice and whole oranges is that juice is much lower in fiber.One cup (248 mL) of pure orange juice has nearly double the calories of a whole orange and contains almost twice as much sugar. Plus, orange juice contains much less fiber than whole oranges, so it’s much less filling (3, 4).As a result, fruit juice is much easier to overconsume than whole oranges. Drinking too much of any fruit juice isn’t good for your overall health because it could contribute to excessive calorie consumption.Added sugarPlus, some orange juices contain added sugars, which you should keep to a minimum for optimal health. Although quality orange juice can be a healthy choice when you consume it in moderation, choosing whole fruit more often is a smart choice.SummaryFruit juices are more concentrated in sugar and contain less fiber, making them much less filling than whole fruit.Adverse effectsOranges don’t have many known adverse effects. Although rare, orange allergies do exist. If you’re allergic to oranges, you should avoid eating oranges or drinking orange juice (30). For people who experience heartburn, eating oranges can make symptoms worse. This is because oranges contain organic acids, mainly citric acid and ascorbic acid (vitamin C) (31).SummarySome people are allergic to oranges, and their acidity may increase the symptoms of heartburn. However, oranges pose few health risks overall.The bottom lineOranges are among the world’s most popular fruits — they’re as nutritious as they are tasty.They are a good source of vitamin C, as well as several other vitamins, minerals, and antioxidants.Some studies show that consuming citrus fruits like oranges on a regular basis may help lower the risk of certain health conditions, such as heart disease.Put simply, this bright citrus fruit is an excellent addition to a healthy diet.Just one thingTry this today: If you’re looking for ways to include oranges into your diet, try scattering orange slices into your favorite salad. Their sweet taste pairs well with savory salad ingredients like fish, chicken, nuts, and cheese.Was this helpful? Last medically reviewed on November 16, 2021How we reviewed this article:HistoryOur experts continually monitor the health and wellness space, and we update our articles when new information becomes available.Current VersionApr 20, 2023Written ByJillian Kubala MS, RD, Atli Arnarson BSc, PhDEdited ByStephanie OrfordCopy Edited ByChristina Guzik, BA, MBANov 16, 2021Medically Reviewed ByKatherine Marengo, LDN, RDVIEW ALL HISTORY Share this articleMedically reviewed by Katherine Marengo LDN, R.D., Nutrition — By Jillian Kubala, MS, RD and Atli Arnarson BSc, PhD — Updated on April 20, 2023Read this nextIs Orange Juice Good or Bad for You?By Marsha McCulloch, MS, RDOrange juice is the most popular fruit juice worldwide but opinions differ on whether it's healthy. This article looks at orange juice and whether…READ MORE5 Surprising Health Benefits of Orange JuiceBy Rachael Ajmera, MS, RDThough orange juice is high in vital nutrients and enjoyed worldwide, some people doubt it contributes to a healthy diet. Here are 5 health benefits…READ MORE7 Reasons to Eat More Citrus FruitsBy Kerri-Ann Jennings, MS, RDCitrus fruits are not only flavorful and pretty — they’re also good for you, offering several health benefits. Here are 7 reasons to eat citrus fruits.READ MOREIs Fruit Good or Bad for Your Health? The Sweet TruthBy Kris Gunnars, BScFruits are very nutritious and contain lots of fiber and antioxidants. However, some people think they can be harmful because of the sugar they…READ MOREDo You Have a Citrus Allergy? Learn the SymptomsCitrus allergies are rare, but they are possible. Here's what you need to know if you think you're allergic to citrus fruits.READ MORE11 Best Low Sugar FruitsMedically reviewed by Adrienne Seitz, MS, RD, LDNWhile fruits are healthy and contain many nutrients, some are higher in sugar than others. Here are the best low sugar fruits around.READ MORECaffeine May Help Prevent Weight Gain and Reduce Risk of Joint DiseasesCaffeine may help prevent obesity and reduce your risk joint diseases such as osteoarthritis, a new study finds.READ MORETikTok’s Obsession with Magnesium: Healthy or Hype?Health experts weigh in on five of the most popular health claims about magnesium currently trending on TikTok.READ MOREDiet High in Flavonols Helps Decrease Risk of Cancer, Heart Disease and Other ConditionsConsuming more flavonol, a naturally-occurring chemical found in fruits and vegetables, reduced risk of death from causes including cardiovascular…READ MOREAbout UsContact UsPrivacy PolicyPrivacy SettingsAdvertising PolicyHealth TopicsMedical AffairsContent IntegrityNewsletters© 2024 Healthline Media LLC. All rights reserved. Our website services, content, and products are for informational purposes only. Healthline Media does not provide medical advice, diagnosis, or treatment. 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Oranges: Health benefits, nutrition, diet, and risks

Health ConditionsHealth ConditionsAlzheimer's & DementiaAnxietyAsthma & AllergiesAtopic DermatitisBreast CancerCancerCardiovascular HealthCOVID-19DiabetesEnvironment & SustainabilityExercise & FitnessEye HealthHeadache & MigraineHealth EquityHIV & AIDSHuman BiologyLeukemiaLGBTQIA+Men's HealthMental HealthMultiple Sclerosis (MS)NutritionParkinson's DiseasePsoriasisPsoriatic ArthritisSexual HealthUlcerative ColitisWomen's HealthHealth ProductsHealth ProductsNutrition & FitnessVitamins & SupplementsCBDSleepMental HealthAt-Home TestingMen’s HealthWomen’s HealthDiscoverNewsLatest NewsOriginal SeriesMedical MythsHonest NutritionThrough My EyesNew Normal HealthPodcasts2023 in medicineWhy exercise is key to living a long and healthy lifeWhat do we know about the gut microbiome in IBD?My podcast changed meCan 'biological race' explain disparities in health?Why Parkinson's research is zooming in on the gutToolsGeneral HealthDrugs A-ZHealth HubsHealth ToolsFind a DoctorBMI Calculators and ChartsBlood Pressure Chart: Ranges and GuideBreast Cancer: Self-Examination GuideSleep CalculatorQuizzesRA Myths vs FactsType 2 Diabetes: Managing Blood SugarAnkylosing Spondylitis Pain: Fact or FictionConnectAbout Medical News TodayWho We AreOur Editorial ProcessContent IntegrityConscious LanguageNewslettersSign UpFollow UsMedical News TodayHealth ConditionsHealth ProductsDiscoverToolsConnectSubscribeWhat to know about orangesMedically reviewed by Natalie Butler, R.D., L.D. — By Megan Ware, RDN, L.D. — Updated on July 18, 2023BenefitsNutritionDietRisksOranges are a type of healthy, low calorie, highly nutritious citrus fruit. As part of a healthful and varied diet, oranges contribute to strong, clear skin and can help lower a person’s risk of many conditions.Oranges are popular due to their natural sweetness, the many different types available, and the diversity of uses. For example, a person can consume them in juices and marmalades, eat them whole, or use zested peel to add a tangy flavor to cakes and desserts.This popular citrus fruit is particularly known for its vitamin C content. However, oranges contain a range of other plant compounds and antioxidants that may reduce inflammation and work against disease.In this article, we look at the many health benefits of oranges, their nutritional profile, and how to include more in the diet.BenefitsThe nutrients in oranges offer a range of health benefits. The sections below discuss these benefits in more detail.CancerShare on PinterestAs an excellent source of the antioxidant vitamin C, oranges may help combat the formation of free radicals that cause cancer.Although an adequate vitamin C intake is necessary and very beneficial, the amount a person would need for the desired therapeutic effect on cancer is more than they could realistically consume.For example, one study concluded that medical scientists could harness the power of vitamin C from oranges to inhibit colorectal cancer cells in the future. However, the authors concede that 300 oranges’ worth of vitamin C would be necessary.That said, in 2015, a study linked grapefruit and orange juice with a higher risk of skin cancer. Researchers found that people who consumed high amounts of whole grapefruit or orange juice were over a third more likely to develop melanoma than those who consumed low amounts. This may have been due to citrus compounds that exert photocarcinogen properties.More research is necessary to confirm the effects of orange consumption on cancer risk.Learn more about the powerful health benefits of vitamin C here. Blood pressureOranges contain no sodium, which helps keep a person below their daily limit. On the other hand, a cup of orange juice can boost daily potassium intake by 14%.Maintaining a low sodium intake is essential to lowering blood pressure. However, increasing potassium intake may be just as important for reducing a person’s risk of high blood pressure, as it can help support the relaxation and opening of blood vessels.According to the Office of Dietary Supplements (ODS), increasing potassium intake can reduce the risk of high blood pressure and stroke.Heart healthOranges are a good source of fiber and potassium, both of which can support heart health.According to one 2017 review of previous meta-analyses, consuming enough fiber can significantly reduce the risk of heart disease both developing and being fatal. The review links this effect to its ability to lower cholesterol levels in the blood.One cup of orange juice can provide 14% of a person’s daily potassium requirement.The ODS found that people with higher potassium intakes may have a lower risk of stroke and other cardiovascular diseases. They mainly attribute this to the effects of potassium on blood pressure.DiabetesA medium orange weighing 131 grams (g) contributes 3.14 g of fiber, which is nearly 10% of an adult’s daily fiber requirement. Several studies have found that fiber can improve some factors that contribute to diabetes development and progression.For example, one 2019 study found that consuming 4 g of a dietary fiber supplement per day did not reduce blood glucose but improved how the body responds to insulin. Low insulin sensitivity can contribute to type 2 diabetes.Weight control is also important for reducing the risk of diabetes, as obesity and overweight can contribute to the development of type 2 diabetes. The body processes fiber more slowly than other nutrients, so it can help a person feel fuller for longer and reduce their urge to eat snacks throughout the day.Following a diet that contains a high proportion of fruits and vegetables can support blood sugar control and reduce the risk of type 2 diabetes and disease progression. That said, a diabetes friendly diet should include healthful foods from a variety of food groups.Learn more about the best fruits for people with diabetes here.SkinConsuming enough vitamin C can help a person maintain skin health and appearance.Vitamin C contributes to collagen production. Collagen supports the skin, promotes wound healing, and improves skin strength.The outcome of a 2015 review suggests that dietary vitamin C improved how people perceived their skin health and how healthful it actually was, including appearance, wrinkling, elasticity, and roughness.NutritionOne medium orange weighing 131 g provides:61.6 calories0.16 g of fat237 milligrams of potassium15.4 g of carbohydrate12.2 g of sugar1.23 g of proteinThe same orange provides the following percentages of a person’s daily requirement of several essential vitamins and minerals, according to United States Department of Agriculture guidelines:NutrientPercentage of daily requirement for adultsVitamin C92.93% for females and 77.44% for malesThiamin10.36%Folate9.83%FiberAt least 9.34%, depending on age and sexCalciumBetween 4.36% and 5.24%, depending on agePotassium5.04%Oranges also contain choline and zeaxanthin.Choline is an important nutrient in oranges that helps with sleep, muscle movement, learning, and memory. Choline also aids the transmission of nerve impulses, assists in the absorption of fat, and reduces chronic inflammation.Zeaxanthin is a type of carotenoid antioxidant that can reduce inflammation. According to a 2019 review, it can positively benefit heart, liver, skin, and eye health.DietIt is best to pick oranges at the peak of their ripeness. Unlike some other fruits, they do not ripen or improve in quality after picking. People should store oranges at room temperature and away from direct sunlight.It can be hard to find ripe fruits and vegetables in the winter. However, this is the perfect time to buy citrus fruits. Winter is the peak season for oranges and other citruses.There are several different types of orange available, including:navelmandarinCara Carablood orangesValenciaSevilleJaffaHere are some tips for using orange in the diet:Keep a bowl on the kitchen table or counter stocked with fresh fruit from the season. Seeing fruits readily available will likely influence people to choose them as a snack, rather than raiding the cupboards for a less healthful option.Make a fruit salad using strawberries, pineapple, mandarin oranges, and grapes.Add some orange slices to a salad at lunch or dinner. Complement the oranges with walnuts or pecans, a crumbled cheese, and a light balsamic or citrus vinaigrette dressing.Make homemade juice. Freshly squeezed orange juice can be a flavorful, refreshing, and nutritious addition to a person’s morning routine. Squeezing orange juice at home will mean that there are no added preservatives or sweeteners.RisksPeople with gastroesophageal reflux disease may experience an increase in symptoms such as heartburn and regurgitation when consuming citrus fruits. This is due to their high acid content.A person can achieve and maintain good health by eating a varied diet that contains many different types and groups of food. Last medically reviewed on December 10, 2019Nutrition / DietHow we reviewed this article:SourcesMedical News Today has strict sourcing guidelines and draws only from peer-reviewed studies, academic research institutions, and medical journals and associations. We avoid using tertiary references. We link primary sources — including studies, scientific references, and statistics — within each article and also list them in the resources section at the bottom of our articles. You can learn more about how we ensure our content is accurate and current by reading our editorial policy.Appendix 7. Nutritional goals for age-sex groups based on dietary reference intakes and Dietary Guidelines recommendations. (n.d.).https://health.gov/dietaryguidelines/2015/guidelines/appendix-7/Choline: Fact sheet for health professionals. (2019).https://ods.od.nih.gov/factsheets/Choline-HealthProfessional/Diabetes diet, eating, & physical activity. (2016).https://www.niddk.nih.gov/health-information/diabetes/overview/diet-eating-physical-activityGray, A., & Threlkeld, R. J. (2019). Nutritional recommendations for individuals with diabetes.https://www.ncbi.nlm.nih.gov/books/NBK279012/Kim, J. S., & Kim, B.-W. (2019). Are diet and micronutrients effective in treating gastroesophageal reflux disease especially in women?https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6326208/Lee, S.-E., et al. (2019). Additional effect of dietary fiber in patients with type 2 diabetes mellitus using metformin and sulfonylurea: An open-label, pilot trial.https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6712222/McRae, M. P. (2017). Dietary fiber is beneficial for the prevention of cardiovascular disease: An umbrella review of meta-analyses.https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5731843/Murillo, A. G., et al. (2019). Zeaxanthin: Metabolism, properties, and antioxidant protection of eyes, heart, liver, and skin.https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6770730/Orange, raw. (2019).https://fdc.nal.usda.gov/fdc-app.html#/food-details/341436/nutrientsPezdirc, K., et al. (2015). Can dietary intake influence perception of and measured appearance? A systematic review [Abstract].https://www.ncbi.nlm.nih.gov/pubmed/25600848Potassium: Fact sheet for consumers. (2019).https://ods.od.nih.gov/factsheets/Potassium-Consumer/Potassium: Fact sheet for health professionals. (2019).https://ods.od.nih.gov/factsheets/Potassium-HealthProfessional/Pullar, J. M., et al. (2017). The roles of vitamin C in skin health.https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5579659/Vitamin C: Fact sheet for consumers. (2019).https://ods.od.nih.gov/factsheets/VitaminC-Consumer/Wu, S., et al. (2015). Citrus consumption and risk of cutaneous malignant melanoma.https://ascopubs.org/doi/full/10.1200/JCO.2014.57.4111?sid=1b14ea40-957d-4428-9ca2-e25dacef7a84Yun, J., et al. (2015). Vitamin C selectively kills KRAS and BRAF mutant colorectal cancer cells by targeting GAPDH.https://science.sciencemag.org/content/sci/early/2015/11/04/science.aaa5004.full.pdf?sid=2ddf56e1-c352-44bf-a69d-fc6dc31e0950Share this articleMedically reviewed by Natalie Butler, R.D., L.D. — By Megan Ware, RDN, L.D. — Updated on July 18, 2023Latest newsPVC, other microplastics found in clogged arteriesA natural compound derived from broccoli may help prevent and treat strokeA 'DNA diet' may help reduce type 2 diabetes risk, new study arguesCould an intervention as simple as eye drops treat eye damage in diabetes?How and why does gut health influence heart health?Related CoverageWhat are the health benefits of mandarin oranges?Medically reviewed by Adrienne Seitz, MS, RD, LDNThis article explores how mandarin oranges differ from other types of oranges, their nutritional profile, health benefits, and how to store themREAD MOREWhat are the health benefits of lychee fruit?Medically reviewed by Katherine Marengo LDN, R.D.Lychee is a tropical fruit with numerous potential health benefits, as it is an excellent source of vitamin C and antioxidants. Learn more.READ MOREWhy is grapefruit good for you?Medically reviewed by Katherine Marengo LDN, R.D.Grapefruit is low in calories and high in nutrients that contribute to skin and cardiovascular health, among others. Learn more about grapefruit’s…READ MOREWhat are the benefits of blackberries?Medically reviewed by Natalie Olsen, R.D., L.D., ACSM EP-CThe blackberry is rich in vitamin C, fiber, and antioxidants, and people can add them to their diet easily with some simple changes to their daily…READ MOREA natural compound derived from broccoli may help prevent and treat strokeA new study indicates that a natural compound found in broccoli may reduce the formation of harmful blood clots that can lead to stroke.READ MOREAbout UsContact UsTerms of UsePrivacy PolicyPrivacy SettingsAdvertising PolicyHealth TopicsHealth HubsMedical AffairsContent IntegrityNewsletters© 2024 Healthline Media UK Ltd, Brighton, UK. All rights reserved. MNT is the registered trade mark of Healthline Media. Any medical information published on this website is not intended as a substitute for informed medical advice and you should not take any action before consulting with a healthcare professional. See additional information.© 2024 Healthline Media UK Ltd, Brighton, UK. All rights reserved. MNT is the registered trade mark of Healthline Media. Any medical information published on this website is not intended as a substitute for informed medical advice and you should not take any action before consulting with a healthcare professional. See additional information.AboutCareersAdvertise with usOUR BRANDSHealthlineMedical News TodayGreatistPsych CentralBezzy

Oranges: Benefits, Nutrition, and Facts

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Health Benefits of Oranges

Oranges are a nutritional all-star that offers more than just vitamin C.

Cynthia Sass, MPH, RD

Cynthia Sass is a nutritionist and registered dietitian with master's degrees in both nutrition science and public health. Frequently seen on national TV, she's Health's contributing nutrition editor and counsels clients one-on-one through her virtual private practice. Cynthia is board certified as a specialist in sports dietetics and has consulted for five professional sports teams, including five seasons with the New York Yankees. She is currently the nutrition consultant for UCLA's Executive Health program. Sass is also a three-time New York Times best-selling author and Certified Plant Based Professional Cook. Connect with her on Instagram and Facebook, or visit www.CynthiaSass.com.

health's editorial guidelines

Updated on March 29, 2023

Medically reviewed by

Aviv Joshua, MS

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Aviv Joshua, MS

Aviv Joshua, MS, RDN, LDN, is a clinical dietitian with over 10 years of experience in healthcare.

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Benefits of Oranges

Nutrition of Oranges

Risks of Eating Oranges

Tips for Consuming Oranges

A Quick Review

When you think of the health benefits of oranges, the first thing that probably springs to mind is vitamin C. Citrus fruits pack plenty of immune-supporting vitamin C. Still, oranges provide several other possible health benefits like cancer-fighting compounds and hydration.

The nutrition of oranges ranges from minerals like potassium and phosphorous to substances that help delay or prevent chronic diseases. You can enjoy oranges in delicious ways, from juice to zest made from the peel.

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Benefits of Oranges

However you consume oranges, they offer a spectrum of benefits. Oranges can fill you up, help meet your daily fluid requirements, or top off the vitamins and minerals you need to stay healthy.

Help With Hydration

One navel orange provides about 121 grams, or four ounces, of water. Your fluid needs vary based on age, activity level, and health status. Generally, women need about 92 ounces of fluids daily, while men need 124 ounces.

Usually, people get about 20% of their fluids from food. Water-rich foods like oranges help meet your daily requirement.

Consuming enough fluids has several health benefits, such as:

Prevents dehydrationMaintains body temperatureEnables you to digest the food you eatFlushes out waste

Improve Digestion

One medium navel orange offers about three grams of fiber. The Food and Drug Administration advises getting 28 grams of fiber daily.

Though most people in the United States do not consume enough fiber, it has several health benefits. Fiber supports many functions, such as:

Aiding with digestionHelping regulate blood sugar and insulin levelsSatiating your appetite for long periodsKeeping your bowel movements regular

Increase your fiber intake slowly. Too much fiber can quickly cause gastrointestinal (GI) upset, like bloating.

Reduce Belly Fat

The fiber content of oranges helps reduce cholesterol and belly fat, or visceral fat.

A study published in 2022 tracked the food habits of almost 1,500 people with metabolic syndrome with overweight or obesity. Metabolic syndrome is a group of health conditions that raise the risk of heart disease and diabetes. The researchers found that after 12 months, people who increased their fiber intake reduced their body weight and visceral fat.

Carrying excess visceral fat increases inflammation and the risk of chronic diseases like type 2 diabetes, high blood pressure, and some cancers.

Oranges pack flavonoids, a compound with antioxidant properties. A study published in 2017 found that high intakes of flavonoids help reduce fat mass.

Support the Immune System

One medium navel orange packs nearly 100% of the daily recommended intake of vitamin C for men and even more for women. Vitamin C supports the immune system. The body also uses vitamin C to make collagen and use fat as fuel during exercise and at rest.

A study published in 2021 found that citrus juice, mainly orange juice, supports the immune system. The researchers noted that citrus juice reduces inflammation, which causes many chronic diseases.

Aid With Iron Absorption

The vitamin C content in oranges helps the body absorb iron. Iron enables the body to use oxygen better, and a lack of iron can cause fatigue. Getting enough iron is especially important for premenopausal people who lose iron through their periods.

Iron is essential for people who follow a plant-based diet. The body absorbs iron from plant-based foods less readily than from animal sources.

Protect Against Chronic Diseases

Oranges pack flavonoids, which have antioxidant, anti-inflammatory, antiviral, and antimicrobial properties. Research has found that antioxidants help protect cells against damage. Oxidative stress can lead to inflammation linked to diabetes, heart disease, and certain cancers.

A study published in 2018 of more than 82,000 women found that high flavonoid intake lowered the risk of depression, especially among older women.

Lower Cancer Risk

Orange peels pack some of the highest flavonoids and vitamin C content than any citrus fruit. A review published in 2020 found that the flavonoids in citrus peels help prevent cancer cells from growing and spreading.

For example, flavonoids help regulate apoptosis, or programmed cell death. Apoptosis is a process the body uses to kill off abnormal cells before they multiply and grow out of control.

Might Improve Cognitive Function

Orange juice may help you think clearly. For example, a study published in 2015 found that high intakes of citrus juice improved cognitive function in older adults. Another study published in 2017 found that drinking moderate quantities of citrus juice can enhance blood flow to the brain for healthy young adults.

10 Foods (Besides Oranges) That Are High In Vitamin C

Nutrition of Oranges

One navel orange has the following nutritional profile:

Calories: 72.8Fat: 0.21gSodium: 12.6mgCarbohydrates: 16.5gFiber: 2.8gProtein: 1.27g

In addition to vitamin C and fiber, oranges pack potassium and folate, two vital nutrients. Potassium supports heart, muscle, and bone health. Folate is a B vitamin that helps make red blood cells and DNA.

Oranges supply small amounts of calcium and magnesium. Calcium builds strong bones and teeth, helps your muscles and blood vessels contract, and aids in secreting hormones and proteins. Magnesium has many functions, like helping strengthen your immune system, regulating your heartbeat, and building strong bones.

Even orange seeds offer nutritional value. A study published in 2021 looked at the components of valencia and blood orange seeds. The researchers noted that orange seeds generally contain unsaturated and essential fatty acids.

The researchers found that the valencia and blood orange seeds contain calcium, phosphorus, potassium, and macronutrients like protein and carbohydrates.

Risks of Eating Oranges

Consuming oranges or their juice may have risks, such as:

Aggravating symptoms of gastroesophageal reflux disease (GERD)Worsening heartburn due to their acidityCausing indigestionInteracting with certain prescription drugsLeading to weight gain if you drink too much juice over time

Tips for Consuming Oranges

There are lots of ways to enjoy oranges. You can enjoy them whole, in sections, grated, or squeezed.

Eat Them Whole

Whole oranges are filling and provide more fiber than orange zest or orange juice. Add them to overnight oats, garden salads, stir-fry, chilled whole-grain dishes, savory lettuce wraps, and slaw.

Pair orange slices with nuts or seeds, cheese or yogurt, or herbed olives. Mix it up by trying different varieties, including navel, blood, and mandarin.

Zest Orange Peels

Opt for organic oranges if you decide to eat the peel. Organic oranges lower your exposure to pesticide residues. Zest the outer skin with a grater. You may want to avoid the more bitter white pith.

Add orange zest to homemade salad dressing. Orange zest also makes a good garnish for oatmeal, fruit salad, or avocado toast. You can sprinkle some on cooked veggies, quinoa, stir-fries, and desserts.

Add Orange Juice

Orange juice counts as part of your daily fruit intake. You can drink freshly squeezed orange juice or cook with it.

Try adding pure orange juice to stir-fry sauce, marinade, or soup. Consider using orange juice to make cocktails or mocktails, or freeze it in an ice cube tray and add it to water with mint or ginger.

Sumo Oranges—Here's Why You Might Want to Try Them

A Quick Review

Oranges offer a wide range of health benefits. Oranges are filling and full of vitamins, minerals, and plant compounds that help prevent chronic diseases and help manage healthy body weight. There are many ways to enjoy oranges, from eating them whole to adding the grated peel to dressing.

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Health.com uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.

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Oranges: Health Benefits, Nutrients per Serving, Eating and Storage Information, and More

Skip to main content Home Conditions Back Conditions View All ADD/ADHDAllergiesArthritisAtrial fibrillationBreast CancerCancerCrohn's DiseaseDepressionDiabetesDVTEczemaEye HealthHeart DiseaseHIV & AIDSLung DiseaseLupusMental HealthMultiple SclerosisMigrainePain ManagementPsoriasisPsoriatic ArthritisRheumatoid ArthritisSexual ConditionsSkin ProblemsSleep DisordersUlcerative Colitis View All Drugs & Supplements Back Drugs & SupplementsDrugsSupplementsPill IdentifierInteraction CheckerWell-Being Back Well-Being View All Aging WellBabyBirth ControlChildren's HealthDiet & Weight ManagementFitness & ExerciseFood & RecipesHealthy BeautyMen's HealthParentingPet HealthPregnancySex & RelationshipsTeen HealthWomen's Health View All Symptom CheckerFind a DoctorMore Back MoreNewsBlogsPodcastsWebinarsNewslettersWebMD MagazineBest HospitalsSupport GroupsOrthopedics Privacy & More Subscribe Log In Search Subscribe Diet & Weight ManagementReferenceHealth & Diet GuidePopular Diet PlansHealthy WeightHealthy Eating & Nutrition Vitamins and NutrientsUnderstanding FatsBest & Worst ChoicesTools and Calculators View Full Guide Health Benefits of OrangesMedically Reviewed by Poonam Sachdev on November 27, 2022 Written by WebMD Editorial ContributorsHealth BenefitsNutritionHow to Eat Oranges3 min read Oranges are a staple in many kitchens. This round, citrus fruit is found in fruit bowls, refrigerators, and lunch boxes across the United States. Yes, you've seen and most likely eaten an orange or two, but do you know just how beneficial they are for your body?Health BenefitsOranges are a nutritional powerhouse, packed with vitamins and minerals. The most noteworthy of these is vitamin C, a water-soluble antioxidant that prevents cell damage.How does it work? Every cell in the body contains DNA, which is vulnerable to damage, or mutations, when exposed to free radicals. When DNA mutates, it can lead to the growth of cancerous cells. Vitamin C neutralizes free radicals and can prevent this mutation. The vitamin C found in oranges has other health benefits too: Forms blood vessels, muscles, cartilage, and collagen in your bones.Fights inflammation and can reduce the severity of conditions like asthma, rheumatoid arthritis, and cancer.Boosts the body's immune system to protect against viruses and germs.Improves iron absorption and fights anemia.Slows age-related macular degeneration (AMD), which can lead to vision loss. Lowers blood pressure and cortisol, the stress hormone. In addition to vitamin C, oranges have other nutrients that keep your body healthy. FiberThe fiber in oranges can keep blood sugar levels in check and reduce high cholesterol to prevent cardiovascular disease. CalciumOranges contain approximately 55 milligrams of calcium, or 6% of your daily requirement. This nutrient is important for building strong bones and maintaining bone health. It's typically associated with dairy products like milk— but whole vegetables and fruits, like oranges, are also a good source.Folic Acid or FolateFolic acid is an essential B vitamin the body uses to create DNA and divide cells. If you don't have enough folate in your diet, it can lead to blood disease, cancer, and even birth defects. If you're pregnant, have an orange. It's a great natural source of folate.Natural SugarThis type of sugar is found in whole foods like milk, vegetables, fruits, grains, and legumes. Unlike processed sugar that you'd find in candy, natural sugar contains fewer calories and more nutritional benefits. PotassiumOranges are high in potassium, a mineral that regulates heartbeat and muscle function. It's been shown to lower blood pressure in people with hypertension. Citric AcidA sour compound that's found in citrus fruits, citric acid is also used as a natural preservative. Oranges have plenty of it, and it can alter pH levels in the urine and prevent the formation of calcium oxalate stones, or kidney stones. NutritionOne orange contains 100% or more of the daily recommended amount of vitamin C, the highest of any citrus fruit:60 calories0 grams of fat0 grams of sodium12 grams of sugar3 grams of fiber1 gram of protein70 milligrams of vitamin C14 micrograms of vitamin A55 milligrams of calcium237 milligrams of potassium15.4 grams of carbohydratesPortion SizesOranges are a vitamin-packed and healthy food, but moderation is key. They have a high concentration of acid, which can be irritating to the stomach, especially if you have gastroesophageal reflux disease (GERD). Oranges are high in potassium, so if you're on beta-blockers, eating too many can lead to kidney damage. If you have a condition called hemochromatosis and your body stores excess iron, too much vitamin C can increase iron levels and lead to tissue damage. If you prefer to drink your fruits, stick to one or two glasses of OJ a day. Juices are higher in sugar and lower in fiber. Excess sugar can lead to weight gain. How to Eat OrangesOranges are available at most grocery stores. They don't cost much, and they're a great snack — just peel and eat. Oranges can be stored at room temperature on the kitchen counter or in a fruit bowl. If you don't eat them in a couple of days, put them in the fridge. Sources Update History ShareSOURCES: Annals of Internal Medicine: "Management of Hemochromatosis."ESHA Research, Inc., Salem, Oregon.Journal of Medicinal Food: "Citric Acid Effects on Brain and Liver Oxidative Stress in Lipopolysaccharide-Treated Mice." Mayo Clinic: "Vitamin C." Memorial Sloan Kettering Cancer Center: "Eat Your Way to Better Health." National Kidney Foundation: "Potassium and Your CKD Diet." National Osteoporosis Foundation: "A Guide to Calcium-Rich Foods."The World's Healthiest Foods: "Folate." The World's Healthiest Foods: "Oranges."How we keep our content up to date:Our medical and editorial staff closely follow the health news cycle, new research, drug approvals, clinical practice guidelines and other developments to ensure our content receives appropriate and timely updates. November 27, 2022Medically Reviewed by: Poonam Sachdev, MD View privacy policy, copyright and trust info Share View privacy policy, copyright and trust info More on Diet & Weight ManagementIngredients Guide: Facts & Cooking TipsHow to Lose Weight Safely13 Ways to Fight Sugar Cravings Recommended FEATURED Top doctors in , Find more top doctors on Search Related LinksDiet & Weight Management HomeDiet NewsDiet Medical ReferenceDiet BlogsDiet Plans A-ZPopular Diet PlansHealthy Weight GuideHealth Tools & CalculatorsHealthy Eating & NutritionBest & Worst Health ChoicesAll Health Guide TopicsWeight Loss & ObesityFitness & ExerciseFood & RecipesFood CalculatorBMI CalculatorDiabetesCholesterol ManagementMore Related TopicsPoliciesPrivacy PolicyCookie PolicyEditorial PolicyAdvertising PolicyCorrection PolicyTerms of UseAboutContact UsAbout WebMDCareersNewsletterCorporateWebMD Health ServicesSite MapAccessibilityOur AppsWebMD MobileWebMD AppPregnancyBabyAllergyFor AdvertisersAdvertise with UsAdvertising Policy © 2005 - 2024 WebMD LLC, an Internet Brands company. All rights reserved. WebMD does not provide medical advice, diagnosis or treatment. See additional information.

Oranges: Nutrition & Health Benefits

Skip to main content Home Conditions Back Conditions View All ADD/ADHDAllergiesArthritisAtrial fibrillationBreast CancerCancerCrohn's DiseaseDepressionDiabetesDVTEczemaEye HealthHeart DiseaseHIV & AIDSLung DiseaseLupusMental HealthMultiple SclerosisMigrainePain ManagementPsoriasisPsoriatic ArthritisRheumatoid ArthritisSexual ConditionsSkin ProblemsSleep DisordersUlcerative Colitis View All Drugs & Supplements Back Drugs & SupplementsDrugsSupplementsPill IdentifierInteraction CheckerWell-Being Back Well-Being View All Aging WellBabyBirth ControlChildren's HealthDiet & Weight ManagementFitness & ExerciseFood & RecipesHealthy BeautyMen's HealthParentingPet HealthPregnancySex & RelationshipsTeen HealthWomen's Health View All Symptom CheckerFind a DoctorMore Back MoreNewsBlogsPodcastsWebinarsNewslettersWebMD MagazineBest HospitalsSupport GroupsOrthopedics Privacy & More Subscribe Log In Search Subscribe Food & RecipesReferenceHealth & Cooking GuideHealthy EatingFood & NutrientsSmart SwapsGrocery ShoppingCooking TipsSpecial Diets View Full Guide OrangesMedically Reviewed by Jabeen Begum, MD on September 15, 2022 Written by Danny BonvissutoWhat Are Oranges?Types of OrangesNutrition in OrangesHealth Benefits of OrangesHealth Risks of OrangesHow to Prepare and Store Oranges4 min read What Are Oranges?Oranges are round, orange-colored citrus fruits that grow on trees. They originally came from China, but today these nutritious powerhouses are grown in warm climates around the world.Types of OrangesThere are many different varieties of oranges. Some are sweet, and some are sour. Common types include:NavelMandarinCara CaraBlood orangesValenciaSevilleJaffaEvery type of orange has more than 100% of your recommended daily amount of vitamin C. That's more than any other citrus fruit. All you have to do to get this key vitamin is peel and eat.Nutrition in OrangesOne medium-sized orange has:60 caloriesNo fat or sodium3 grams of fiber12 grams of sugar1 gram of protein14 micrograms of vitamin A70 milligrams of vitamin C6% of your daily recommended amount of calcium237 milligrams of potassium15.4 grams of carbohydrates Health Benefits of OrangesThe vitamin C in oranges helps your body in lots of ways:Protects your cells from damageHelps your body make collagen, a protein that heals wounds and gives you smoother skinMakes it easier to absorb iron to fight anemiaBoosts your immune system, your body's defense against germsSlows the advance of age-related macular degeneration (AMD), a leading cause of vision lossHelps fight cancer-causing free radicals When you're feeling anxious, vitamin C can also lower your levels of the stress hormone cortisol and your blood pressure.Some other benefits:Anti-inflammatory. Some foods tell your immune system it's under attack. This causes inflammation. When inflammation turns into a long-term problem, it can trigger diabetes, heart disease, arthritis, cancer, and Alzheimer's disease. Oranges have the opposite effect.Fiber. The 3 grams of fiber in a medium orange help keep your bowels healthy, your cholesterol and risk of heart disease low, and ulcers at bay. Fiber also slows the way your body absorbs sugar -- a big bonus if you have diabetes.Calcium. Oranges are high in this important nutrient, which keeps your bones, organs, and muscles strong.Folate for moms and babies. Oranges are a great way to get a big dose of folate naturally. Your body uses it to divide cells and make DNA. Because it helps prevent birth defects, it's an especially important B vitamin for pregnant women. Good sugar. The 12 grams of sugar in an orange are all natural. That's different from the kind of sugar you'd get in a candy bar. Plus, all the fiber, vitamins, and antioxidants that come with an orange make it a much better choice for your body. Choose raw oranges, which have less sugar than the dried kind.Potassium. This nutrient lowers your blood pressure, and oranges have a bunch of it.Citric acid and citrates. These compounds help prevent kidney stones from forming.Health Risks of OrangesSometimes you can get too much of a good thing. Though this mainly applies to the supplement form, too much vitamin C at one time could give your body more fiber and sugar than it needs.Watch out for nausea, vomiting, diarrhea, stomach cramps, headache, and insomnia.Oranges are high in acid, and that can make symptoms of gastroesophageal reflux disease (GERD) worse.If you’re taking beta-blockers, too many oranges could increase your potassium intake and lead to kidney damage. If your body stores more iron than it needs, a condition called hemochromatosis, high doses of vitamin C can add more iron and damage your tissues.Vitamin C may also increase absorption from medicines that contain aluminum, like phosphate binders, and increase your estrogen levels if you're on hormone replacement therapy.As for orange juice, you might get some extra sugar and lose some fiber in the trade-off. Too much fruit juice can also lead to weight gain, which can raise your risk of heart disease, especially in middle age. But both whole oranges and their juice are good for you.How to Prepare and Store OrangesYou can store your oranges at room temperature out of direct sunlight. But if you know you won’t eat them for a few days, put them in your refrigerator’s crisper drawer.For ways to prepare oranges, check out:Carrot-Orange JuiceOrange-Earl Grey Iced TeaOrange Cranberry Chicken RELATED ARTICLES:Benefits of PineappleBenefits of OrangesCranberry BenefitsJackfruit NutritionDragon Fruit BenefitsIs Frozen Yogurt Healthy? Sources Update History ShareSOURCES:University of Rhode Island: "Citrus Fruits."Colorado Integrated Food Safety Center of Excellence: "Oranges."National Institutes of Health: "Vitamin C: fact sheet for consumers," "Vitamin C, fact sheet for health professionals."Biological Forum: "Determination of Vitamin C content in Citrus Fruits and in Non-Citrus Fruits by Titrimetric method, with special reference to their nutritional importance in Human diet."Mayo Clinic: "Is it possible to take too much vitamin C?" “Iron Deficiency Anemia.”UCLA Center for East-West Medicine: "Eat Right, Drink Well, Stress Less: Stress-Reducing Foods, Herbal Supplements, and Teas."Harvard Health Publishing: "Foods that fight inflammation," "How much calcium do you really need?" “Understanding antioxidants.”Arthritis Foundation: "12 Best Foods for Arthritis."Mayo Clinic: "Chart of high-fiber foods."Canadian Society of Intestinal Research: "Diet for ulcer disease."Blank Children's Hospital: "18 Foods Filled With Folate Every Woman Should Know."United States Department of Agriculture: "Oranges, raw, all,” “Certifying Various Varieties of Citrus.”University Health News: "Sugar Content in Fruit: Is It Damaging to Your Health and Waistline?"Blood Pressure UK: "Potassium rich fruits help to lower blood pressure."UC Riverside College of Natural & Agricultural Sciences: “Citrus Variety Collection.”Nutrients: “A Collagen Supplement Improves Skin Hydration, Elasticity, Roughness, and Density: Results of a Randomized, Placebo-Controlled, Blind Study.”UW Health: “Fight Heart Disease with Fiber,” “Citric Acid and Kidney Stones.”University Hospitals: “The Best and Worst Foods for Acid Reflux.”American Heart Association: “Hyperkalemia (High Potassium).”American Journal of Public Health: “Reducing Childhood Obesity by Eliminating 100% Fruit Juice.”CardioSmart, American College of Cardiology: “Weight Gain in Middle Age Contributes to Increased Risk for Heart Failure.”University of California Division of Agriculture and Natural Resources: “Oranges: Safe Methods to Store, Preserve and Enjoy.”How we keep our content up to date:Our medical and editorial staff closely follow the health news cycle, new research, drug approvals, clinical practice guidelines and other developments to ensure our content receives appropriate and timely updates. September 15, 2022Medically Reviewed by: Jabeen Begum, MD View privacy policy, copyright and trust info Share View privacy policy, copyright and trust info Next Cranberry BenefitsMore on Food & RecipesIngredients Guide: Facts & Cooking TipsDiscover Food Sources for Vitamins and Minerals14 Best Foods to Keep in Your Fridge Recommended FEATURED Top doctors in , Find more top doctors on Search Related LinksFood & Recipes NewsFood & Recipes ReferenceFood & Recipes SlideshowsFood & Recipes QuizzesFood & Recipes VideosFood & Recipes RecipesHealthy Recipe FinderDiet & Weight ManagementFitness & ExerciseFood PoisoningDiabetesCholesterol ManagementMore Related TopicsPoliciesPrivacy PolicyCookie PolicyEditorial PolicyAdvertising PolicyCorrection PolicyTerms of UseAboutContact UsAbout WebMDCareersNewsletterCorporateWebMD Health ServicesSite MapAccessibilityOur AppsWebMD MobileWebMD AppPregnancyBabyAllergyFor AdvertisersAdvertise with UsAdvertising Policy © 2005 - 2024 WebMD LLC, an Internet Brands company. 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10 Types of Oranges and Their Nutrition Facts - Nutrition Advance

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10 Types of Oranges and Their Nutrition Facts

Last updated: August 25, 2023 by Michael Joseph, MSc

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Oranges are a delicious and juicy variety of fruit known for their sweet flavor.

They also offer some nutritional benefits, with their high vitamin C content taking the spotlight. However, there are numerous types of oranges, and they each have unique nutritional properties and taste profiles.

In this article, we delve into the nutritional values of ten common types of oranges. You will find the basic nutrition facts and vitamin C content for each variety, presented both per 100 grams and per fruit to account for varying sizes and weights.

Unless otherwise stated, the source of all nutritional data is the USDA’s FoodData Central database.

We have also calculated percent daily values (% DV) based on the FDA’s published daily values.

Table of contents1) Blood Orange2) Cara Cara Orange3) Clementine4) Kumquat5) Mandarin6) Navel Orange7) Satsuma8) Seville Orange (Bitter Orange)9) Tangerine10) Valencia OrangeHow To Eat Oranges in Different Ways

1) Blood Orange

Blood oranges present a unique orange variety characterized by its deep red flesh and sweet taste. Like other red fruits, this red hue comes from their anthocyanin content.

Among blood oranges, there are three main cultivars: moro, tarocco, and sanguinello. The first two originate from Italy, while the latter comes from Spain (1).

The moro variety is the most common and distinct with its red flesh. Tarocco has a slightly milder color, while sanguinello boasts a dark, reddish-purple flesh.

Beyond the fruit aisle, it is possible to see blood oranges in use in a range of dessert and cocktail products due to their enticing color.

Here are the nutritional values for blood oranges, sourced from the Trustwell nutrition database (2):

NameAmount Per 100g% DVAmount Per 148g Blood Orange% DVCalories47 kcal70 kcalCarbohydrates10.14 g3.7%15.0 g5.5%Fiber1.78 g6.4%2.64 g9.4%Sugars8.34 g12.35 gFat0.68 g0.9%1.0 g1.3%Protein0.68 g1.4%1.0 g2%Cholesterol0 mg0%0 mg0%Sodium0 mg0%0 mg0%Vitamin C44.59 mg50%66.0 mg73.3%

2) Cara Cara Orange

The Cara Cara orange, scientifically known as ‘Citrus sinensis ‘Cara Cara,’ stands as one of the most familiar orange varieties (3).

Its size has a close resemblance to blood oranges, and it too has a reddish flesh. However, this red hue is more of an orange-red than the deep red of blood oranges.

In terms of taste, Cara Cara oranges carry a slightly more bitter note than blood oranges.

An interesting fact about the Cara Cara orange is its origin, which traces back to a mutation in a navel orange tree. The discovery took place back in 1976 in Venezuela (3).

For a detailed overview of the nutritional values of the Cara Carqa orange, refer to the table below, with the data sourced from the Trustwell nutrition database (2):

NameAmount Per 100g% DVAmount Per 154g Cara Cara Orange% DVCalories52 kcal80 kcalCarbohydrates12.34 g4.5%19.0 g6.9%Fiber1.95 g7.0%3.0 g10.7%Sugars9.09 g14.0 gFat0 g0%0 gProtein0.65 g1.3%1.0 g2%Cholesterol0 mg0%0 mg0%Sodium0 mg0%0 mg0%Vitamin C58.44 mg64.9%90.0 mg100%

3) Clementine

Clementines, scientifically known as Citrus x clementina, are a hybrid fruit from sweet oranges and mandarin, Their origin dates back to 1902 in Algeria (4).

Among the various orange options, clementines are one of the smallest, typically weighing around 74 grams. A clementine is 87% water by weight (5).

Unlike some other small orange species, clementines are seedless and have easy-to-peel skin, making them somewhat hassle-free.

The combination of these appealing features, along with their sweet and juicy flesh, contributes to the popularity of clementines.

Now, let’s look at the nutritional properties of a typical clementine (5):

NameAmount Per 100g% DVAmount Per 74g Clementine% DVCalories47 kcal35 kcalCarbohydrates12.0 g4.4%8.88 g3.2%Fiber1.7 g6.1%1.26 g4.5%Sugars9.18 g6.79 gFat0.15 g0.2%0.11 g0.1%Protein0.85 g1.7%0.63 g1.3%Cholesterol0 mg0%0 mg0%Sodium1 mg<0.1%0.74 mg<0.1%Vitamin C48.8 mg54.2%36.1 mg40.1%

4) Kumquat

Although not classified as true botanical oranges, kumquats share a place in the same citrus family, Rutacea, as oranges (6). They have the scientific name of Citrus japonica.

In terms of appearance, kumquats bear a striking resemblance to oranges, but they are the approximate size of a cherry tomato. Consequently, each kumquat fruit only weighs approximately 19 grams (7).

Unlike oranges, people typically enjoy the whole kumquat, including the skin of the fruit. This unique trait is why kumquats have a high fiber content compared to other types of orange.

We can trace the origin of these small fruits to China, and the first recorded mention of kumquats dating back to the year 1178 (8).

Kumquats have a fresh, juicy, sweet, and sour citrus taste. However, they are noticeably tarter than sweet oranges.

Here are the nutritional values of kumquat (7):

NameAmount Per 100g% DVAmount Per 19g Kumquat% DVCalories71 kcal14 kcalCarbohydrates15.9 g5.8%3.02 g1.1%Fiber6.5 g23.2%1.24 g4.4%Sugars9.36 g1.78 gFat0.86 g1.1%0.16 g0.2%Protein1.88 g3.8%0.36 g0.7%Cholesterol0 mg0%0 mg0%Sodium10 mg0.4%1.9 mg<0.1%Vitamin C43.9 mg48.8%8.34 mg9.3%

For more information on kumquats, see the following guide:

Kumquat: What is This Unique Citrus Fruit?

5) Mandarin

Mandarins, scientifically known as Citrus reticulata, are small citrus fruits native to South-East Asia (9).

Compared to other small orange varieties, such as clementines, mandarins are slightly larger, with an average weight of 88 grams.

There are numerous varieties of mandarin, and some types contain seeds while others are seedless.

It’s worth noting that other orange varieties, like clementines and tangerines, belong to the broader category of mandarins.

Using data from the NCC Food and Nutrient database, here are the nutritional properties of a typical mandarin (10):

NameAmount Per 100g% DVAmount Per 88g Mandarin% DVCalories53 kcal47 kcalCarbohydrates13.34 g4.9%11.74 g4.3%Fiber1.80 g6.4%1.58 g5.6%Sugars10.58 g9.31 gFat0.31 g0.4%0.27 g0.4%Protein0.81 g1.6%0.71 g1.4%Cholesterol0 mg0%0 mg0%Sodium2.0 mg<0.1%1.76 mg<0.1%Vitamin C26.7 mg29.7%23.50 mg26.1%

6) Navel Orange

Navel oranges are the common oranges we can find on grocery store shelves, and they boast a bright orange color.

They are recognizable due to their large and round shape. The navel orange is typically seedless, and juicy, with a sweet flavor and little bitterness.

On average, a navel orange weighs approximately 140 grams (11).

Scientifically known as Citrus sinensis, navel oranges are also known as ‘sweet oranges.’ These sweet oranges get their name from the human-like navel shape found on one side of the fruit.

Interestingly, the navel orange is actually a hybrid fruit of the pomelo and mandarin orange (12).

Below, you’ll find a table displaying the typical nutritional values of navel oranges (11):

NameAmount Per 100g% DVAmount Per 140g Navel Orange% DVCalories49 kcal69 kcalCarbohydrates12.5 g4.5%17.5 g6.4%Fiber2.2 g7.9%3.08 g11%Sugars8.5 g11.9 gFat0.15 g0.2%0.21 g0.3%Protein0.91 g1.8%1.27 g2.5%Cholesterol0 mg0%0 mg0%Sodium1 mg<0.1%1.4 mg<0.1%Vitamin C59.1 mg65.7%82.7 mg91.9%

7) Satsuma

Satsumas, scientifically known as Citrus unshiu, are a small and popular orange variety with origins in East Asia.

Interestingly, the earliest recorded mention of satsuma dates back over 700 years ago in Japan, though it is thought to have originated in China (13).

Characterized by their small to medium size, satsumas are easy to peel and are often seedless, making them a convenient fruit snack. Their sweet taste has earned them recognition as a consumer favorite.

The fruit takes its ‘satsuma’ name from the old Satsuma province in Japan, where these oranges were first commercially cultivated (13).

A typical satsuma weighs approximately 60 grams. Now, let’s look at their nutritional values, based on nutritional data from the Trustwell database (2):

NameAmount Per 100g% DVAmount Per 60g Satsuma% DVCalories41 kcal25 kcalCarbohydrates9.83 g3.6%5.90 g2.1%Fiber1.33 g4.8%0.80 g2.9%Sugars8.50 g5.10 gFat0.21 g0.3%0.13 g0.2%Protein0.92 g1.8%0.55 g1.1%Cholesterol0 mg0%0 mg0%Sodium1.67 mg0.1%1 mg<0.1%Vitamin C26.67 mg29.6%16.0 mg17.8%

8) Seville Orange (Bitter Orange)

Seville oranges, scientifically known as Citrus x aurantium, are small to medium in size with a round shape (14).

Other common names for Seville oranges include bitter orange and sour orange.

While their origins are thought to trace back to South East Asia, Seville oranges were introduced to Spain as early as the 10th century (15).

The distinctive bitterness of Seville oranges makes them a traditional choice for making marmalade, as sugar can balance and neutralize the bitter taste. Unlike other types of oranges, they are not commonly consumed as whole fruit.

Unfortunately, there is no reliable nutritional data entry for bitter oranges per fruit in a major nutrition database.

However, the University of Purdue provides the nutritional values of the fruit per 100 grams, based on several samples, as shown below (16):

NameAmount Per 100g% DVCalories37 – 66 kcalCarbohydrates9.7 – 15.2 g3.5 – 5.5%Fiber0.4 g1.4%Sugars––Fat0.1 g0.1%Protein0.6 – 1.0 g1.2 – 2.0%Cholesterol0 mg0%Sodium––Vitamin C45 – 90 mg50 – 100%

9) Tangerine

Tangerines, a part of the wider mandarin class of oranges, are another small and sweet orange variety.

These small to medium-sized oranges sport a sweet taste and easily peelable skin, making them a popular choice of citrus fruit.

However, tangerines have a slight tartness that goes alongside their overall sweet flavor.

Known scientifically as ‘Citrus tangerina,’ tangerines are believed to have originated in Southeast Asia (17).

Nutritionally, tangerines have a nutrition profile as shown below (18):

NameAmount Per 100g% DVAmount Per 109g Tangerine% DVCalories53 kcal58 kcalCarbohydrates13.3 g4.8%14.5 g5.3%Fiber1.8 g6.4%1.96 g7.0%Sugars10.6 g11.6 gFat0.31 g0.4%0.34 g0.4%Protein0.81 g1.6%0.88 g1.8%Cholesterol0 mg0%0 mg0%Sodium2 mg0.1%2.18 mg0.1%Vitamin C26.7 mg29.7%29.1 mg32.3%

10) Valencia Orange

Valencia oranges are medium-to-large, sweet, and juicy oranges with slightly tart notes.

Surprisingly, despite containing ‘Valencia’ in their name, these oranges have roots in California, United States.

Credit for cultivating the first Valencia oranges goes to William Wolfskill of California, who named them after Valencia in Spain, which was renowned for its sweet oranges (19, 20).

Due to their high juice content, Valencia oranges play a significant role in commercial orange juice production (21).

Here are the typical nutritional properties of Valencia oranges (22):

NameAmount Per 100g% DVAmount Per 121g Valencia Orange% DVCalories49 kcal59 kcalCarbohydrates11.9 g4.3%14.4 g5.2%Fiber2.5 g8.9%3.02 g10.8%Sugars––Fat0.3 g0.4%0.36 g0.5%Protein1.04 g2.1%1.26 g2.5%Cholesterol0 mg0%0 mg0%Sodium0 mg0%0 mg0%Vitamin C48.5 mg53.9%58.7 mg65.2%

How To Eat Oranges in Different Ways

People commonly eat oranges as whole fruit.

However, there are numerous other ways to enjoy them, including the following:

As freshly squeezed orange juice.

In refreshing smoothies.

Used as an ingredient in marinades, sauces, and dressings.

Adding small orange segments from clementines, mandarins, and tangerines to salads as a fresh and juicy ingredient.

Marmalade: made by cooking oranges with sugar and water.

Final Thoughts

Oranges are a juicy and refreshing fruit that comes in a diverse range of types.

While each variety may offer something unique, they share a similar nutritional composition, and they have some shared general benefits.

Notably, all types of oranges provide an excellent source of vitamin C, alongside a modest amount of fiber.

Related Posts10 Types of Melon and Their Nutritional Values17 Popular Types of Apples and Their Nutrition FactsA List of 16 Yellow Fruits & Their Nutritional BenefitsA List of 15 Red Fruits & Their Nutritional BenefitsThe Top 25 Fruits High In FiberA List of 14 Purple Fruits and Their Nutritional BenefitsPlantains: What Nutritional Benefits Do They Have?Kumquat: What is This Unique Citrus Fruit?Facebook73TweetPin2Email1Print

Michael Joseph, MSc

Michael works as a nutrition educator in a community setting and holds a Master's Degree in Clinical Nutrition. He believes in providing reliable and objective nutritional information to allow informed decisions.

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