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· 29 Jan 2022

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How many calories in an Orange?

Are you aware of the fact that Christopher Columbus was the first person who brought the citrus fruit to North America in 1493? Being a citrus fruit, orange brings you several health benefits when added in diet. Its long list if benefits make it one of the most popular fruits around the world. Oranges can be consumed as a snack or even added in several other recipes. They're also simple to find, eat, store, and prepare with. It has now become an integral part of a healthy breakfast by consuming it in the form of juice. Other than the health benefits, health and fitness enthusiasts are often interested to know calories count of each food item. So, let’s read further to discover the nutritional values of orange as well as how many calories in an orange?

Orange – The Citrus Fruit
Oranges are spherical citrus fruits with a pebbled orange skin and luscious flesh. Most people think of oranges as a good source of vitamin C (which they are), but they offer more than that. Oranges are a rich source of calcium, potassium, fibre, and folate, making them a healthy choice.
Oranges come in two flavours: sweet and bitter. Valencia, navel (a seedless variety), and blood oranges are available all year, however their peak season in the United States is between December and April. Bitter oranges like Seville and bergamot are prized for the essential oils present in their zest and skin.

Nutritional value of Orange

Carbs: A navel orange (140g) has 73 calories and 16.5g of carbs. Remember that larger amounts contain more calories and carbohydrates. Oranges are a wonderful source of fibre and have no added sugar, despite the fact that the carbs in them come from simple sugars. As a result, oranges have a low glycaemic index. Orange has a glycaemic index of around 40, which means it doesn't spike blood sugar levels quickly.

Fats: The fruit is almost fat-free and cholesterol-free when eaten fresh.

Protein: Oranges contain only a small amount of protein. To achieve your daily protein requirements, you need include different protein sources in your diet.

Vitamins and Minerals: Vitamin C is abundant in oranges, with a single serving yielding more than a day's worth of this immune-boosting nutrient. Oranges also include calcium, potassium, and the B vitamins i.e. thiamine (B1) and folate, which help to strengthen bones.

Calories: One medium orange (154g) contains 73 calories, with 91% of the calories coming from carbohydrates, 7% from protein, and 2% from fat.

Health Benefits of oranges
Oranges contains a wide variety of nutrients that have a number of health-promoting properties.

Supports heart health: Oranges are high in fibre, with just one medium-sized orange supplying 11% of your daily needs. Dietary fibre has a plethora of other advantages, including helping you maintain a healthy weight and lowering your risk of heart disease, diabetes, and certain types of cancer. It also contains phytonutrients that may help to reduce the risk of heart disease.

A good source of Antioxidant: Oranges are rich in vitamin C which makes it a potent antioxidant. It's crucial for the creation of proteins that keep skin looking young. Vitamin C is also important for cell protection, cell repair, and wound healing.

Aids in Blood Pressure Control: Vitamin C and potassium helps to decrease blood pressure and both are found abundantly in oranges.



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