Nutritional Profile of Orange

Nutritional Profile of Orange:

Oranges are an excellent source of vitamin C. They are also a very good source of dietary fiber. In addition, oranges are a good source of B vitamins including vitamin B1, pantothenic acid and foliate as well as vitamin A, calcium, copper and potassium. 

Description

Oranges are one of the most popular fruits around the world. While they are delightful as a snack or as a recipe ingredient, for many Americans, it is their juice that is most associated with good health, having a reputation for being an integral part of a healthy breakfast. 

Oranges, fresh

1.00 Medium

131.00 grams Calories: 62

GI: low

Nutrient Amount DRI/DV

(%) Nutrient

Density World's Healthiest

Foods Rating

Vitamin C         69.69 mg 93 27.2      excellent

Fiber                 3.14 g      13 3.7             good

Foliate                39.30 mcg 10 2.9           good

Vitamin B1       0.11 mg 9 2.7                 good

Potassium        237.11 mg 7 2.0             good

Copper              0.06 mg 7 1.9               good

Pantothenic acid0.33 mg 7 1.9             good

Calcium             52.40 mg 5 1.5             good

Oranges are round citrus fruits with finely-textured skins that are, of course, orange in color just like their pulpy flesh. They usually range from about two to three inches in diameter.

Oranges are classified into two general categories sweet and bitter with the former being the type most commonly consumed. Popular varieties of the sweet orange (Citrus sine sis) include Valencia, Navel, and Jaffa oranges, as well as the blood orange, a hybrid species that is smaller in size, more aromatic in flavor and has red hues running throughout its flesh. 

1.00 Medium

(131.00 g) GI: low

BASIC MACRONUTRIENTS AND CALORIES

Nutrient amount DRI/DV(%)

Protein              1.23 g 2

Carbohydrates 15.39 g 7

Fat - total          0.16 g

Dietary Fiber    3.14 g 13

Calories             61.57 3

Bitter oranges (Citrus aurantium) are oftentimes used to make jam or marmalade, and their zest serves as the flavoring for liqueurs such as Grand Marnier and Cointreau.

Oranges May Protect Respiratory Health

Consuming foods rich in beta-cryptoxanthin, an orange-red carotenoid found in highest amounts in oranges, corn, pumpkin, papaya, red bell peppers, tangerines, and peaches, may significantly lower one's risk of developing lung cancer. 

A study published in the September 2003 issue of Cancer Epidemiology, Biomarkers and Prevention reviewed dietary and lifestyle data collected from over 60,000 adults in Shanghai, China. Those eating the most cryptoxanthin-rich foods showed a 27% reduction in lung cancer risk. 

When current smokers were evaluated, those who were also in the group consuming the most cryptoxanthin-rich foods were found to have a 37% lower risk of lung cancer compared to smokers who ate the least of these health-protective foods.