Nutrition alert: A raw orange (100 grams) contains…

Oranges are rich in vitamin C, contain fibre, potassium and folate. Oranges can help you build immunity, the fibre in them can keep blood sugar levels in check and reduce high cholesterol.

Oranges, being high in dietary fibre, promote digestion and can help prevent issues like constipation. (Pic source: Pixabay)

Eponymous with colour orange, this citrus fruit has a delicious sweet and a bit sour flavour and is packed with nutrients. Not only do oranges enhance the flavour of our custard puddings, fruit charts, and fruit cakes, but are healthy snack options packed with nutrients. Oranges are rich in vitamin C, contain fibre, potassium, and folate.

Oranges can help you build immunity and can also keep blood sugar levels in check and reduce high cholesterol. Speaking with indianexpress.com, Ushakiran Sisodia, Registered Dietician and Clinical Nutritionist, Diet and Nutrition, Nanavati Max Super Speciality Hospital shared, “Oranges are a nutrient-dense, versatile fruit that can be a great addition to a balanced diet. They’re particularly beneficial for heart health, weight management, and skin health”.

The nutritional profile of oranges

Below is the nutritional profile of 100g of raw oranges shared by Sisodia.

Energy: 43 kcal 2.15% Daily Value (DV)
Protein: 1 g 2% DV
Total Fat: 0.2 g 0.3% DV
Carbohydrates: 11 g 4% DV
Dietary Fiber: 2.4 g 9% DV
Sugars: 9 g
Calcium: 40 mg 4% DV
Iron: 0.1 mg 0.6% DV
Magnesium: 10 mg 2.4% DV
Phosphorus: 14 mg 1.4% DV
Potassium: 181 mg 3.8% DV
Vitamin C: 53.2 mg 88% DV
Vitamin B6: 0.06 mg 4.6% DV

Percent daily values are based on a 2,000-calorie diet. Your daily values may be higher or lower depending on your calorie needs.

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Health benefits of oranges

Oranges come with a lot of health benefits. Sisodia shared them as:

1. Aids immune system: Oranges are a powerhouse of vitamin C, a nutrient that strengthens your immune system and helps to fight free radicals.

2. Good for skin health: Vitamin C in oranges can improve skin health and fight oxidative stress.

Vitamin C in oranges can improve skin health and fight oxidative stress. (Pic source: Freepik)

3. Beneficial for heart health: Oranges are a heart-healthy food, with flavonoids and other nutrients that may help in promoting cardiovascular health.

4. Aids weight loss: Being low in calories and rich in fibre, oranges can help make you feel full and satisfied, assisting in weight management.

5. Digestive health: Oranges, being high in dietary fibre, promote digestion and can help prevent issues like constipation.

Oranges, being high in dietary fiber, promote digestion and can help prevent issues like constipation. (Pic source: Getty/Thinkstock)

Can diabetics consume oranges?

Oranges, like other fruits, contain carbohydrates and sugars, so diabetic individuals need to account for this in their meal planning. “A small to medium-sized orange is generally acceptable, but it’s better to consume the whole fruit instead of juice to get the benefits of fibre, which plays a crucial role in controlling blood sugar levels,” said Sisodia.

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Whole fruit vs fruit juice

Whole oranges are preferable to orange juice because whole fruit contains more fibre and fewer calories. “Juice extraction processes often remove the fruit’s fibre and concentrate the sugar, leading to higher calorie intake and less satiety,” explained Sisodia.