Oranges, raw, with peel
* 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 | 71 MG | 79% | |
| Thiamin | 0.1 MG | 8% | |
| Riboflavin | 0.1 MG | 4% | |
| Niacin | 0.5 MG | 3% | |
| Pantothenic acid | 0.3 MG | 7% | |
| Vitamin B-6 | 0.1 MG | 5% | |
| Folate, total | 30 UG | 8% | |
| Vitamin B-12 | 0 UG | 0% | |
| Vitamin A, RAE | 13 UG | 1% |
Minerals
| Nutrient | Amount | % DV | |
|---|---|---|---|
| Calcium, Ca | 70 MG | 5% | |
| Iron, Fe | 0.8 MG | 4% | |
| Magnesium, Mg | 14 MG | 3% | |
| Phosphorus, P | 22 MG | 2% | |
| Potassium, K | 196 MG | 4% | |
| Sodium, Na | 2 MG | 0% | |
| Zinc, Zn | 0.1 MG | 1% | |
| Copper, Cu | 0.1 MG | 6% | |
| Selenium, Se | 0.7 UG | 1% |
Nutrition Highlights
- Low in calories with 63 kcal per 100g.
- Very low in fat (0.3g per 100g).
- Good source of dietary fiber (4.5g per 100g).
- Rich source of Vitamin C, total ascorbic acid (79% of Daily Value per 100g).
About Oranges, raw, with peel
This citrus fruit, known for its vibrant orange color and refreshing taste, offers more than just its juicy flesh. When consumed with the peel, it provides a unique nutritional profile that includes a good amount of dietary fiber, which aids in digestion and promotes gut health. The peel itself is rich in flavonoids and other antioxidants, which can help combat oxidative stress in the body. Additionally, the fruit is a good source of vitamin C, essential for immune function and skin health, as well as potassium, which supports heart health and helps regulate blood pressure.
In culinary applications, this fruit can be used in a variety of ways beyond simply peeling and eating it. The peel can be grated or zested to add a burst of citrus flavor to baked goods, salads, or marinades. It can also be candied or used to make marmalades, providing a sweet and tangy addition to breakfast spreads. For those looking to maximize its nutritional benefits, incorporating the whole fruit into smoothies or juices can be an excellent way to enjoy its full range of nutrients. However, it's important to wash the fruit thoroughly to remove any pesticides or contaminants before consumption.
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