Oranges, raw, navels (Includes foods for USDA's Food Distribution Program)
* The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Macronutrients
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| Nutrient | Amount | % DV | |
|---|---|---|---|
| Vitamin C, total ascorbic acid | 59.1 MG | 66% | |
| Thiamin | 0.1 MG | 6% | |
| Riboflavin | 0.1 MG | 4% | |
| Niacin | 0.4 MG | 3% | |
| Pantothenic acid | 0.3 MG | 5% | |
| Vitamin B-6 | 0.1 MG | 5% | |
| Folate, total | 34 UG | 9% | |
| Choline, total | 8.4 MG | 2% | |
| Vitamin B-12 | 0 UG | 0% | |
| Vitamin A, RAE | 12 UG | 1% | |
| Vitamin E (alpha-tocopherol) | 0.2 MG | 1% | |
| Vitamin D (D2 + D3) | 0 UG | 0% | |
| Vitamin K (phylloquinone) | 0 UG | 0% |
Minerals
| Nutrient | Amount | % DV | |
|---|---|---|---|
| Calcium, Ca | 43 MG | 3% | |
| Iron, Fe | 0.1 MG | 1% | |
| Magnesium, Mg | 11 MG | 3% | |
| Phosphorus, P | 23 MG | 2% | |
| Potassium, K | 166 MG | 4% | |
| Sodium, Na | 1 MG | 0% | |
| Zinc, Zn | 0.1 MG | 1% | |
| Copper, Cu | 0.0 MG | 4% | |
| Manganese, Mn | 0.0 MG | 1% | |
| Selenium, Se | 0 UG | 0% |
Nutrition Highlights
- Very low in calories (49 kcal per 100g), suitable for weight management.
- Very low in fat (0.2g per 100g).
- Rich source of Vitamin C, total ascorbic acid (66% of Daily Value per 100g).
About Oranges, raw, navels (Includes foods for USDA's Food Distribution Program)
These bright citrus fruits are a refreshing source of vitamin C, providing over 50% of the daily recommended intake in just one medium piece. Their juicy flesh is naturally sweet yet low in calories, making them a satisfying snack that won't weigh you down. They also contain small amounts of folate, potassium, and beneficial plant compounds like flavonoids, which contribute to overall wellness.
The natural sugars in these fruits are balanced by their fiber content, which supports digestive health and helps maintain steady blood sugar levels. The fiber also adds bulk, promoting a feeling of fullness. Because they're low in fat and protein, they're best enjoyed as part of a varied diet that includes other nutrient-dense foods.
Most often, they're peeled and eaten fresh, but they can also be juiced for a vitamin-rich drink—though juicing removes much of the fiber. Their segments brighten up salads, desserts, and savory dishes, while their zest adds a fragrant citrus note to baked goods and sauces. Whether enjoyed on their own or incorporated into meals, they're a versatile and nutritious choice for everyday eating.
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