What are the Nutritional Facts about Oranges?
December 29, 2025 | by Sravani Pathakamuri | Posted in Nutrition Facts
Oranges are juicy citrus fruits rich in vitamin C, fiber, and antioxidants. Learn orange nutrition facts, health benefits, and daily intake tips.
Introduction
Oranges are one of the most popular citrus fruits in India. They are refreshing, juicy, and packed with nutrients. Oranges are well known for their high vitamin C content, which supports immunity, skin health, and overall wellness. They are low in calories and easy to include in daily diets.
Nutritional Value of Oranges (Raw – 100g)
| Nutrient | Amount |
|---|---|
| Calories | 47 kcal |
| Carbohydrates | 11.8 g |
| Natural Sugar | 9.4 g |
| Dietary Fibre | 2.4 g |
| Protein | 0.9 g |
| Total Fat | 0.1 g |
| Vitamin C | 53 mg |
| Vitamin A | 11 mcg |
| Potassium | 181 mg |
| Folate (Vitamin B9) | 30 mcg |
Key Nutrients in Oranges
1. Vitamin C
- Boosts immunity
- Helps fight infections
- Improves iron absorption
2. Dietary Fibre
- Improves digestion
- Helps prevent constipation
- Supports gut health
3. Antioxidants (Flavonoids)
- Reduce inflammation
- Protect cells from damage
- Support heart health
4. Potassium
- Helps control blood pressure
- Supports heart function
- Maintains fluid balance
5. Natural Hydration
- High water content
- Refreshing in hot weather
- Supports skin health
Health Benefits of Eating Oranges
- 🛡️ Boosts immunity
- ❤️ Supports heart health
- 🌿 Improves digestion
- ✨ Supports healthy skin
- ⚖️ Helps with weight management
Are Oranges Good for Weight Loss?
Yes. Oranges are:
- Low in calories
- High in fibre
- Naturally sweet
They help control cravings and keep you full.
Who Should Be Careful with Oranges?
- People with acidity or acid reflux
- Those with citrus allergies
- Diabetics should control portion size
Healthy Ways to Eat Oranges
- Eat whole oranges instead of juice
- Add to fruit salads
- Use in smoothies (without sugar)
- Avoid packaged orange juice
Conclusion
Oranges are a nutrient-rich, low-calorie fruit packed with vitamin C, fiber, potassium, and antioxidants. Including oranges in your daily diet can improve immunity, digestion, heart health, and skin health