How many calories in an orange? To answer this question, it is important to determine the type of the orange you consume every day. The portion of the orange, and how you serve it also can impact the calories intake.
As one of the citrus fruits, oranges are the hybrid between mandarins and pomelos. Oranges grown since long time ago started in Southeast Asia. Oranges grow well in the tropical climates. We can find the cultivation in Florida, Brazil, and California. Here, we provide you the information about how many calories in an orange and all about oranges.
How Many Calories In An Orange And The Nutrition Facts
Here, we provide you the complete information about how many calories in an orange through a picture.
So, if you are consuming a small orange with the weight about 96 grams and the diameter is about 2 to 3 inches, we can say that the calories inside the orange are 45 calories. On the other hand, if you are consuming a large orange with the weight about 184 grams and the diameter is from 2 to 5 inches, the calories inside are 87.
Now, let us talk about how the way we serve it as below:
- Serving a cup of orange pieces with the weight about 180 grams, means we take 85 calories.
- Serving 100 grams of an orange will take 47 calories.
- Having an ounce of orange will give 13 calories.
- Consuming in half a cup of canned mandarin orange in the light syrup with the weight 4.3 ounces will give 80 calories.
- Consuming a can of mandarin oranges in the light syrup with the weight 11 ounces provide 205 calories.
- Having a cup of orange juice with the weight 248 grams provides 111 calories.
Types of Oranges And The Calories
When you walk around in the market, you can find many types of oranges available. The most popular type is Navel oranges. The shape of the oranges will remind you to bellybutton on the top of the fruit. Navel oranges are great for juicing. Other than that, you can find Cara Cara oranges that are a little bit similar to Navel oranges, but they have a sweet taste, a pink flesh or dark red.
Valencia oranges are also available as the smaller orange with few seeds inside. It can be your alternative to juicing. Moro or Blood oranges have bright red flesh because of the high level of anthocyanin as the powerful antioxidant. Clementine is another type of oranges in size of small, easy to eat, and have loose skin so you can separate the wedges easily. Seville oranges are sour which are perfect for marmalades and other cooking types.
If you have a big concern about how many calories in an orange for your body, you should know about some types of oranges. Here, we provide you the details of the calories:
- Navel oranges: 69 calories
- Heirloom navel: 70 calories
- Cara Cara oranges: 80 calories
- Moro/ Blood oranges: 70 calories
- Valencia California Oranges: 59 calories
- Orange Peel: 6 calories
- Jaffa Oranges: 57 calories
- Florida Oranges: 65 calories
For more details, including the fat, carbs, and protein of each type, you can check the Calorie Counts Different Types of Oranges
The Ideas To Serve Oranges
If you think that how many calories in an orange is your concern, you should consume it routinely. There are many ways to serve oranges. Well, you can consume it alone without anything, but you can make some menus from oranges. For example, you can make smoothies, fruit salads, and even green salads.
There is nothing better than juice them and get the benefits of fresh orange juice. It offers healthier serving compared to pasteurized orange juices in a bottle on today’s market. Any process done to serve oranges surely can decrease many nutrients. Alternatively, it sounds good to use oranges to make vinaigrettes, or sauces to complete your daily meals. As of the rind, you can use it to create zest to give a fresh orange flavor to your cooking menus. To zest oranges, make sure that you are purchasing organic oranges. Organic oranges are free from pesticides.
What Are The Benefits Of Consuming Orange?
- Good For Immune System
After finding the information about how many calories in an orange, you should also know the benefits of consuming orange. Everybody knows that oranges have a lot of vitamin C. This is important to support our immune system. Vitamin C is what we need to keep our body safe from any problems of free radicals. In fact, free radicals are the main culprit of cancer. Consuming oranges are helpful to decrease the symptoms of asthma, osteoarthritis, rheumatoid arthritis, and other health problems because of inflammation. Vitamin C is the powerful weapon to deal with aging effects.
- Detoxifying Our Body
Asides of the Vitamin C, the acidic taste in orange is alkalinizing our body. Therefore, it can be an excellent system detoxifier. By detoxifying our body, it makes us free from illness and makes sure that our body works properly. In fact, all alkaline foods can give many benefits in some conditions; even it can be the source to deal with constipation.
In addition, oranges contain pectin. This is a special type of fiber works as the bulk laxative. It is important to ensure our colon safe while it works to remove the toxins through the digestive tract. Pectin is also good to decrease the levels of blood cholesterol.
- Good For Cancers
Besides, oranges are one of the citrus fruits. It is good to deal with some types of cancers, including esophageal, laryngeal, and pharyngeal cancer. Oranges are the best source to prevent diabetes, weight gain, obesity and the high blood pressure. It means that it can handle all problems that can lead to strokes.
- Reduce Cholesterol Better Than Other Medications
In the peel of an orange, you can find compounds. This is beneficial to reduce cholesterol even better than other medications. It is because oranges work to inhibit the synthesis of triglycerides in our liver. Plus, flavonoids in oranges such as hesperidin decreases the level of cholesterols to ensure that our arteries are clean.
- Support The Blood Pressure And The Heart Beat
Still, oranges contain many good things. This fruit has a high level of potassium. We need potassium as the electrolyte to ensure that our body works properly. In addition, we need potassium to make sure that our blood pressure and our heartbeat runs normally. It is because potassium carries electricity through the body.
- Prevent Macular Damage From Age
Other than Vitamin C, oranges also have Vitamin A. We also call it as retinol to prevent any macular damage due to age and prevent our mucus membranes in a bad shape. Folate and folic acid in oranges are what we need to support our brain health. For pregnant women, folate and folic acid are important to support the growing fetus. Consuming oranges during your pregnancy can prevent the neurological problems. For adult men, oranges are good to support healthy sperm, which means good for a healthy fetus.
- Good For Skin And Hair
For skin and hair, oranges are important. In fact, oranges make our skin glow. Consuming oranges can prevent hair damage, including hair loss. Oranges are good to protect our skin from the environmental problems, such as pollution and the harmful UV rays. Oranges provide vitamin C as the collagen formation to reduce fine lines and wrinkles.
So, we hope that our explanation about how many calories in an orange and benefits of oranges can help you to start consuming oranges as your daily intake.
Is It Bad To Eat Too Many Oranges?
You may find the information about how many calories in an orange is useful for your life and you are considering changing your habit. At this moment, you may think that you want to make your refrigerator full of oranges. Does it sound good?
While oranges are great for the immune-boosting option, thanks to the Vitamin C and many minerals in it. However, it can turn every good thing into something bad for you. You may get some negative effects because of consuming too much, such as weight gain, irregularity, and heartburn.
- Increase Your Weight
You can use oranges as the powerful way to reduce your weight, but when you consume it too much, it can increase your weight. It sounds funny, because how many calories in an orange are even lower than candy bars, snacks, and baked goodies. In fact, consuming too many oranges mean consuming more calories.
For instance, if you have a large 3-inch orange with the weight 6 1/2 ounce, you will get 85 calories. When you take one after each meal, you will get 255-calories in your diet. Keeping this way two weeks will tell you that you can be a pound heavier.
- Acid Reflux
When heartburn happens frequently, we call it as gastroesophageal reflux disease. This is so painful because the sphincter should stay shut at the bottom of the esophagus, but it remains open so that the stomach acid will go upward. In this condition, oranges can make the condition worst. Oranges do not increase the acid in the stomach, but the high acid content increases the pain when you have heartburn.
- Too Much Fiber
Fiber is good for regularity, but when your body gets too much fiber from your diet, it can slow down the bowels. For example, if you have a large 3-inch of orange, it provides 4.4 grams of fiber. But, if you take three large oranges in a day, you will get about 13 grams of fiber. Your system cannot handle that. Therefore, it can lead to constipation.
Not only constipation but also diarrhea is possible to happen. If you eat many oranges regularly, it can lead you to abdominal cramps or gurgling sounds in your gut. This can be the sign that you may get diarrhea. When it happens, make sure that you cut back the orange servings.
Eating too many oranges do not make your body work properly. Therefore, it is better to take one or two oranges per day so you will get the proper nutrients, including how many calories in an orange you should have.
More Facts About Calories In Oranges
- Are eating oranges good for weight loss?
After understanding about how many calories in an orange, you should take oranges as a low-calorie snack. Or, it should be your meal. In fact, consuming more oranges mean you are taking more vitamin C to reduce the body mass index. However, you should complete it by doing exercise so that the Vitamin C works properly to remove more fat.
- How many calories in orange juices?
If you buy orange juice, such as Minute Maid Original Premium Orange Juice, or Tropicana 100% Pure Premium No Pulp, what you get is identical calories. They offer 110 calories for each 8-oz glass with 0 calories from fat. It is not good to consume juices on the market because it may contain sugar. This is as the same case as purchasing fresh orange and then make a juice, and you add sugar.
The author of “What To Eat”, Marion Nestle, who is a nutrition expert recommends eating a fresh orange. It is better than an orange juice because these are not processed, but whole foods with the higher nutritional content. In the juicing process, there are some nutrients lost such as 131 mcg beta-carotene, 74 mg of calcium and 4.4 g fiber in one large orange. It is more than just about how many calories in an orange.
- How many calories are in 1 cup of 100 orange juice?
In 1 cup of 100 orange juice, it contains 112 calories with 0.5 grams of fat, 25.7 grams of carbs, and 1.74 grams of protein.
- How many calories are in an 8-ounce glass of orange juice?
In an 8-ounce glass of orange juice, you will get 102 calories, 0.45 grams of fat, 23.59 grams of carbs, and 1.59 grams of protein.
In conclusion, how many calories in an orange is depend on the size of the orange, the type of the orange, and the way you serve it. Remember that you should only take one or two oranges per day to get the real benefits of orange and to avoid the side effects.
- Calorie Counts for Different Types of Oranges
- The Nutritional Value of Orange Juice vs. Orange Concentrate
- 8 Oz Orange Juice
- 1 Cup Orange Juice
- The Effects of Eating Too Many Oranges
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