Oranges score a solid 66/100, primarily driven by their high vitamin C content and status as a minimally processed whole fruit.
Nutrition data (per 100 g)
Source: USDA FoodData Central.
Orange contains 47 kcal per 100 g.
Orange contains 0.9 g of protein per 100 g.
Orange contains 2.4 g of fiber per 100 g.
Orange contains 0.1 g of total fat per 100 g (0.0 g saturated).
Orange contains 0 g of added sugar per 100 g.
Orange provides 181 mg of potassium per 100 g.
Orange provides 40 mg of calcium per 100 g.
Orange scores 66/100 on FoodScore (good).
Orange is classified as NOVA 1 (unprocessed or minimally processed).
One medium orange provides 59% of the Daily Value for Vitamin C.
This fruit is minimally processed, classified as NOVA 1.
Oranges contain 2.4g of fiber per 100g serving, contributing to daily intake.
It has zero added sugar and no sodium, aligning with healthy dietary guidelines.
With only 47 calories per 100g, oranges are a low-calorie snack option.
Scores +25 points above the fruit category average (41/100 across 295 foods).
Fiber
2.4g
9% of Daily Value
Protein
0.9g
2% of Daily Value
Added sugar
0g
0% of Daily Value
Sodium
0mg
0% of Daily Value
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What it brings to the table
Fiber (2.4g)+2
Micronutrients (Vitamin C, Folate)+4
Whole food (NOVA 1)+10
−
What holds it back
Nothing significantly penalised here. Well done.
Why it scores 66
Oranges achieve a 'Good' FoodScore of 66 out of 100, largely due to their beneficial micronutrient profile and unprocessed nature. A significant bonus comes from their high vitamin C content, providing 59% of the Daily Value per 100g, and a respectable 10% of the Daily Value for folate. The presence of 2.4g of fiber per 100g also contributes a positive bonus, supporting digestive health. As a NOVA class 1 food, oranges are considered minimally processed, which earns a substantial 10-point bonus, reflecting their natural state and lack of industrial processing. The absence of added sugar, saturated fat, and sodium means there are no penalties in these categories. To achieve a higher score, an orange would need to offer a broader spectrum of micronutrients in higher percentages or a greater amount of protein, which is relatively low at 0.9g per 100g.
Health benefits
What the nutrients in orange actually do for you, grounded in established dietary science.
Supports Immune Function
Oranges are an excellent source of Vitamin C, a crucial nutrient for immune system health. A 100g serving provides 59% of the Daily Value, making it a significant contributor to your daily intake. Vitamin C acts as an antioxidant, helping to protect cells from damage and supporting various cellular functions of both the innate and adaptive immune systems. Regular consumption of foods rich in Vitamin C, like oranges, can help maintain overall immune resilience.
Promotes Digestive Health
The dietary fiber in oranges contributes to healthy digestion. With 2.4g of fiber per 100g, oranges help add bulk to stool and promote regular bowel movements, which is essential for preventing constipation. Fiber also plays a role in feeding beneficial gut bacteria, supporting a healthy gut microbiome. Including fiber-rich fruits like oranges in your diet is a simple way to meet daily fiber recommendations and maintain digestive regularity.
Contributes to Heart Health
Oranges can support heart health through their nutrient composition. They contain potassium, with 181mg per 100g, which is important for maintaining healthy blood pressure levels by counteracting the effects of sodium. Additionally, the fiber in oranges can help manage cholesterol levels. The absence of saturated fat and sodium further aligns oranges with dietary recommendations for cardiovascular well-being, making them a heart-friendly fruit choice.
Aids in Healthy Pregnancy and Cell Growth
Oranges are a good source of folate, providing 10% of the Daily Value per 100g. Folate is a B-vitamin essential for cell division and the formation of genetic material, making it particularly important during periods of rapid growth, such as pregnancy. Adequate folate intake is crucial for preventing certain birth defects. Including oranges in the diet can help ensure sufficient intake of this vital nutrient, supporting healthy cellular development.
Oranges score a solid 66/100, primarily driven by their high vitamin C content and status as a minimally processed whole fruit.
How to eat it
Oranges are a versatile and popular fruit in the US diet, typically enjoyed fresh as a snack or part of breakfast. Their natural sweetness and juicy texture make them a refreshing addition to meals. They can be peeled and eaten whole, segmented into salads, or juiced. A typical serving is one medium orange, providing a good source of vitamins and fiber.
For maximum fiber and nutrient intake, eat the whole orange rather than just drinking the juice.
Store oranges at room temperature for up to a week, or in the refrigerator for up to two weeks to extend freshness.
Add orange segments to green salads with nuts and a light vinaigrette for a burst of flavor and nutrients.
Pair oranges with a source of healthy fats, like a small handful of almonds, to enhance satiety and slow sugar absorption.
Things to keep in mind
For most individuals, oranges are safe to consume in normal serving sizes and do not present significant health risks. However, individuals with citrus allergies may experience symptoms such as itching, swelling, or digestive upset. The acidity of oranges can sometimes exacerbate symptoms for those with gastroesophageal reflux disease (GERD). Additionally, while rare, consuming very large quantities of oranges could potentially lead to digestive discomfort due to their fiber content. There are no widely documented drug interactions for oranges at typical consumption levels.
Yes, an orange is considered a healthy food. It scores 66/100 on FoodScore, indicating a good nutritional profile. Oranges are particularly rich in Vitamin C and provide dietary fiber, with no added sugar or sodium. They are also a minimally processed whole food, aligning with dietary guidelines for a healthy diet.
Is an orange good for weight loss?
An orange can be a good choice for weight loss due to its low calorie density (47 calories per 100g) and good fiber content (2.4g per 100g). The fiber helps promote satiety, which can reduce overall calorie intake. As a whole fruit, it provides nutrients and helps you feel full without excess calories.
Is an orange processed?
No, a whole orange is not processed. It is classified as a NOVA class 1 food, meaning it is unprocessed or minimally processed. This indicates it retains its natural nutritional integrity and is free from industrial processing, added sugars, or artificial ingredients.
How should I store oranges to keep them fresh?
You can store oranges at room temperature for up to a week in a cool, dry place away from direct sunlight. For longer storage, up to two weeks or more, keep them in the refrigerator's crisper drawer. Ensure they are not in an airtight bag, as they need some air circulation.
What can I use as an alternative to an orange?
If you're looking for a similar nutritional profile, especially for Vitamin C, other citrus fruits like grapefruit or tangerines are good alternatives. For a different fruit with high Vitamin C, consider kiwi or strawberries. Each offers unique flavors and nutrient balances.
Can oranges help with blood sugar control?
Oranges can be part of a diet that supports blood sugar control, especially due to their fiber content. The 2.4g of fiber per 100g helps to slow down the absorption of sugars, leading to a more gradual rise in blood glucose compared to fruit juice. However, individuals with diabetes should monitor portion sizes due to the natural sugars present.
Are oranges good for heart health?
Yes, oranges contribute to heart health. They contain potassium, which is important for maintaining healthy blood pressure, and their fiber content can help manage cholesterol levels. Being naturally low in sodium and free of saturated fat also makes them a heart-friendly food choice.