The calories in oranges can range from around 37 calories in one small tangerine to around 69 calories in one navel orange. In addition to calories, the nutrition profile of this fruit shows that it is quite rich in various essential vitamins and minerals needed by the body. Oranges are rich in vitamin C and potassium, making them an essential part of a balanced diet. In this article, you will find out more about how the calories in oranges compare with the calories in other fruits.
Health experts usually advise adding citrus fruits to your diet since they come packed with essential nutrients that are beneficial for health. One such fruit is orange; the tangy, refreshing fruit that is packed with vitamins like vitamins A and C and minerals like potassium. It has gained popularity among the fitness-loving community since it has fewer calories to add up to your body.
There are many different types of oranges available across the world. So, how many calories do these oranges have? Let's find out.
Type of Orange |
Calorie Count |
1 Orange (regular medium-sized) |
62 |
1 small Tangerine (Mandarin Orange) |
37 |
1 Valencia Orange |
59 |
1 Navel Orange |
69 |
Calories in 1 orange(100g) |
47 |
So, as we can see, calories in one orange can be anywhere between 37-69 calories based on its variant and size.
Oranges are a treasure of nutrients, vitamins, minerals, and antioxidants. Letβs have a look at the orange nutritional value (1 medium-sized orange) as per the USDA dietary guidelines:
Orange Nutritional Value |
|
Calories in 1 Orange |
62 |
Carbs |
15.39 g |
Fat |
0.16 g |
Protein |
1.23 g |
Dietary Fibre |
3.1 g |
Sodium |
0 mg |
Potassium |
237 mg |
Vitamin A |
14 mcg |
Vitamin C |
69.7 mg |
Oranges also contain zeaxanthin and choline. Zeaxanthin in oranges can reduce inflammation and promote heart, liver, skin, and eye health. On the other hand, choline helps with muscle movement, sleep, memory, and learning. It also helps in the transmission of nerve impulses, absorption of fat, and reduces chronic inflammation.
Orange is considered one of the best seasonal fruits, not just because they contain 80% water but also because of the potassium content.
Oranges are mostly consumed raw or in the form of juice. These days people also prefer adding oranges to smoothies. While you are thinking of adding oranges to your diet, you must also know about the calories in oranges as compared to other fruits. Letβs take a look at this comparison:
Fruit |
Calorie Count |
Calories in 1 Orange |
62 |
1 Apple Calories |
72 |
1 Banana Calories |
105 |
1 Sweet Lime Calories |
43 |
Oranges are among some of the healthiest fruits but consuming too many of them can be harmful. Some of the side effects could be:
Given their acidic nature, having too many oranges can lead to stomach irritation for people suffering from Gastroesophageal Reflux Disease (GERD). In some cases, it can also lead to vomiting and heartburn.
Eating too many oranges in a day can lead to overconsumption of fibre. This can result in cramping, bloating, diarrhoea and nausea.
Overconsumption of oranges can also lead to an excessive Vitamin C intake. Reports suggest that this can cause vomiting, insomnia, heartburn and heart attack.
Hence, at max, you must not consume more than 1-2 oranges in a day.
Including fresh fruits in your daily diet is essential for a healthy body. Other important aspects of maintaining good health are keeping a check on your BMR and BMI. And did you know that maintaining a healthy lifestyle can help you lower your health insurance premiums? Yes, itβs true!? Yes, itβs true!
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Orange is a great weight-loss snack as it is high in fibre, which means itβs filling and contributes to a healthy bowel movement while being naturally low in calories.
1 cup of pineapple orange juice contains 120 calories.
You must eat oranges in moderation. It is recommended to only consume 1-2 oranges in a day.
Orange, which is rich in vitamin C, when consumed raw or applied on the skin helps to fight skin damage caused by pollution and the sun. It also helps reduce wrinkles and improve overall skin texture.
Orange juice is more concentrated in sugar and contains less fibre, which makes it much less filling compared to whole orange fruit. Consuming quality orange juice in moderation can be a healthy choice but choosing whole orange fruit is a smarter choice.
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