Sweet orange is another name for orange, and also the world’s highly popular fruits. It is a citrus group fruit. 87 per cent of water contains in an orange. Also it constituents have approximately 1% protein, 12% carbohydrate (carbs) and a high amount of Vitamin-C. Along with these, calories in orange is about 47 and the complete nutrition’s value is given in Table 1.
Orange Calories
It is a good source of calories. Orange with a weight of 100gram contain 47 calories, most part of it is water. It contains a sufficient amount of Vitamin-C, and Calcium as well as potassium. You can eat it directly or make its juice which is also very tasty.
Originally oranges were green
First hybrid orange “tangerine-pomelo” that import in Southeast Asia from the western countries and its color is green.
Orange Nutritions
Nutrition’s in orange have in good values. The highest constituent of oranges is water around 87% of it. It’s very delicious to eat but rather than oranges has a very good source of Vitamin C, Potassium, and Calcium. That is health benefits for you.
Table 1: Orange nutritions
| Nutritional value | per 100 g |
| Energy | 47 kcal |
| Carbohydrates | 11.76 g |
| Sugars | 9.36 g |
| Dietary fibre | 2.41 g |
| Fat | 0.13 g |
| Protein | 0.95 g |
| Vitamins | – |
| Vitamin A | 11.0μg |
| Thiamine (B1) | 0.087 mg |
| Riboflavin (B2) | 0.04 mg |
| Niacin (B3) | 0.282 mg |
| Pantothenic acid (B5) | 0.25 mg |
| Vitamin B6 | 0.06 mg |
| Folate (B9) | 30 μg |
| Choline | 8.4 mg |
| Vitamin C | 53.2 mg |
| Vitamin E | 0.18 mg |
| Minerals | – |
| Calcium | 40 mg |
| Iron | 0.1 mg |
| Magnesium | 10 mg |
| Manganese | 0.025 mg |
| Phosphorus | 14 mg |
| Potassium | 181 mg |
| Zinc | 0.07 mg |
| Other constituents | – |
| Water | 86.75 g |
Orange nutritional benefits
The best way to getting the oranges nutritional benefits is by eating directly or make it juice. It is very delicious, some of the orange nutritional benefits are given below:
1. Best for increase immunity
Orange nutritional benefits due to orange are enriched in vitamin C and other antioxidants, which help in boosting our immunity. Help in reducing body infections and kill bacteria and reduce symptoms of flu, cold, cough etc.
2. Highly effective for Eyes
Orange has a good amount of water content which keep our eyes hydrated, also the presence of vitamin C helps in improving eyesight and reduce eyes infection and other problems
3. Effective in cancer
The antioxidants present in orange reduces the level of free radicals, which produce during the metabolic process in the body. Cancer risk can be reduced by intake of oranges in form of juice or directly.
4. Effective for Skin healthy
The presence of Vitamin C in Orange helps in the improvement of skin glow. Also, it keeps skin hydrated, reduce the chance of sunburn and make skin brighter.
5. Control formation of Kidney stones
Orange juice is rich in citric acid, which acts as medicine for kidney stones. In urine, it controls the storage of calcium in the kidney that is basically the reason for kidney stones.
6. Good for heart health
The presence of potassium and fibre orange juice is beneficial for heart health. In addition, Ascorbic acid helps to reduce the cholesterol level which helps the flow of blood and reduce stress on the heart
7. Benefits for healthy hair
Regular intake of orange juice helps in promoting hair growth, improve the bounce of hair. Also, Orange also helps to prevent hair falls and reduce whitening of hair