Read about the nutrition facts, health benefits, nutritional value and calories found in Oranges

Oranges Nutrition

Extract the juice or enjoy the carpels, oranges have several benefits and uses to their credit. This round, soft, juicy and fleshy citrus fruit that originated in Southeast Asia is probably one of the most popular fruits in the world! Grown in abundance in tropical and subtropical climatic conditions, oranges make a perfect snack that can be consumed at any time of the day. It may also be added to certain foods for that extra zing. Botanically known as Citrus sinensis, oranges come from the Rutaceae family, which include pomelo, tangerine (mandarin orange) and grapefruit. Measuring about 2-3 inches in diameter and weighing about 100-150g, oranges are classified into two categories: sweet and bitter, the former being more common. Valencia, Navel, Persian and Blood oranges are famous varieties of the sweet orange. The biggest advantage of an orange is that it is a powerhouse of vitamin C. But it has several other health benefits too. read on to find out!



Oranges are said to have originated in south Asia, possibly China, Vietnam or the northern reaches of the Indian subcontinent. Different varieties of oranges were grown in India, dating back to almost 7000 years ago, where they were used in various dishes. Later, farmers in China established orange orchards that competed with those in India. The bitter, but exotic, oranges became popular with the Roman Empire around the 1st century BC. Credit for introducing these oranges to the Romans goes to the Persian traders who held trade relations with countries such as India and Ceylon. Slowly, these citrus fruits spread to regions of North Africa, Libya and Morocco. With the decline of the Roman Empire and rise of the Islamic Caliphate, the orange industry saw a downfall, as trade with Mediterranean countries was prohibited. Islamic rulers re-started import of oranges to the Middle East and only in the 11th century did this fruit see a revival. Sweet oranges were unknown in Europe, until the 16th century. Oranges flourished in areas of South America due to the Spanish explorers and conquerors. Its cultivation was initiated in Cananeia, an island off the Sao Paulo coast. Today, Brazil is the largest producer of oranges, accounting for almost half of the world’s total. The Spanish introduced oranges to Florida in the 16th century, followed by California in the 18th century. Besides Brazil, United States, Mexico, Spain, China and Israel are leading cultivators of the citrus fruit.


Health Benefits of Santra (Orange)


  • Oranges are rich in dietary fiber, pectin, which is necessary for people with excessive body weight. Pectin acts as a bulk laxative, thereby protecting the mucus membrane of the colon by reducing its exposure time to toxic substances and binding cancer-causing chemicals there.

  • Similar to other citrus fruits, oranges are an excellent source of vitamin C, which is a powerful natural antioxidant. This vitamin is required for developing resistance against infectious agents.

  • Oranges contain the flavonoids - hesperetin and narigenin. The latter acts as an antioxidant, free radical scavenger, anti-inflammator and immune system modulator besides being the ingredient that reduces oxidant injury to DNA.

  • Being a good source of vitamin A and other flavonoids such as alpha and beta carotenes, beta-cryptoxanthin, zea-xanthin and lutein, oranges have plenty of properties. While vitamin A is essential in maintaining a healthy mucus membrane and skin. Flavonoids, on the other hand, protect the body from the risk of lung and oral cavity cancers.

  • Oranges contain a compound called limonoid, which is directly linked to fight against cancers of the mouth, skin, lung, breast, stomach and colon.

  • The peel of the orange contains an alkaloid, synephrine, which helps in reducing the liver’s production of cholesterol. Besides this, orange rind battles oxidative stress in the blood.

  • Although oranges taste acidic, they have alkaline effects on the digestive system, thereby stimulating the juices and relieving constipation.

  • Eating an orange daily keeps a man’s sperm healthy. The presence of vitamin C in these fruits protects the sperm from genetic damage which may lead to birth defects in the baby.

  • Oranges can prevent free radical damage, which are known to trigger painful inflammation. Consuming orange juice on a regular basis helps in reducing the severity of inflammatory conditions like asthma, osteoarthritis and rheumatoid arthritis.

  • The potassium content in these citrus fruits helps in maintaining a healthy heart and an electrolyte balance in cells.

  • Oranges minimize chances of developing calcium oxalate stones in the kidneys.

  • Vitamin C rich foods, such as oranges, are known to lower the incidence of peptic ulcers, which in turn, decrease the risk of developing stomach cancer.

  • Oranges contain Vitamin B6 that stimulates the production of haemoglobin, which is known to that carry oxygen to all parts of the body. Vitamin C neutralizes harmful elements in the body by stimulating the absorption of non-heme iron, thereby reducing iron deficiency.

  • Calcium content in oranges enhances the health of teeth and bones. Additionally, this element helps in maintaining a healthy blood pressure level and assist in the healthy functioning of muscles.


Nutritional Value & Calories In Orange 

Amount: 1

Total Weight: 140 g


Basic Components

1.4 g
121.4 g
0.56 g
34 mg
Total Calories
Calories From Carbohydrate
Calories From Fat
Calories From Protein
Total Carbohydrates
18 g
Dietary Fiber
3.9 g
13 g

Fats & Fatty Acids

Total Fat
303 mg
Saturated Fat
36 mg
Monounsaturated Fat
57 mg
Polyunsaturated Fat
61 mg
Omega-3 Fatty Acids
17 mg
Omega-6 Fatty Acids
45 mg
Vitamin A
331 IU
Vitamin C
78 mg
Vitamin E
239 mcg
124 mcg
62 mcg
529 mcg
Vitamin B6
97 mcg
42 mcg
Pantothenic Acid
377 mcg
11.8 mg
66 mg
340 mcg
15 mg
25 mg
250 mg
843 mcg
112 mcg
61 mcg
35 mcg
0.6 mcg

How many calories in oranges (per 100 gm)

Oranges have about 47 calories per 100 gm of weight.


How to Buy Oranges


  • Look for oranges that are heavy and have a firm, smooth and finely textured skin. Heavier the orange, juicier its content.

  • As a general rule, oranges that are smaller are juicier than those that are larger. Besides, those with thinner skin yield more juice.

  • Colour is not an indication of flavour or ripeness. Some oranges are dyed to look more vibrant while some varieties of oranges turn green after ripening too. Brown patches do not signify that the oranges are unripe or spoiled.

  • Avoid oranges with soft spots, traces of mold or those with a spongy feel.


Orange Storage Tips


  • Depending on your preferences, oranges can be stored either at room temperature or in the refrigerator. Either way, they last for the same amount of time i.e. about two weeks.

  • While storing in the refrigerator, keep oranges loose in the fruit container and in an area away from excessive moisture.

  • Whole or segmented oranges are not meant for freezing, although its juice can be frozen and stored in plastic containers for almost a year.

  • Freshly squeezed orange juice can be poured into ice cube trays and refrigerated until frozen. Later, transfer into a plastic bag and freeze.

  • You can store dried orange zest in an airtight glass container and place it in a cool, dry place.

More About Oranges