Peel an Orange, the Nutrition of the Fruit

In the world of fruit, orange nutrition ranks high, and it includes a high dose of disease-fighting antioxidants (much like carrots and other vegetables). With only about 50 calories per orange, the nutrient content is well worth the effort of peeling it!

Full of Vitamins

In addition to having about 75% of the RDA of vitamin C, oranges also have:

  • Thiamin
  • Riboflavin
  • Niacin
  • Vitamin B6
  • Folic Acid
  • Panthothenic Acid
  • Vitamin A
  • Vitamin D
  • Vitamin E
  • Vitamin K
  • Choline
  • Betaine

Packed with Minerals

Although slightly less plentiful, oranges also contain a variety of minerals including:

  • Calcium
  • Iron
  • Magnesium
  • Phosphorus
  • Potassium 
  • Zinc

Other Benefits

Oranges contain a small amount of protein, and they have no caffeine, no sodium, no saturated or unsaturated fats and 156 grams of water. In addition, when you eat the orange itself (instead of just the juice), you get a healthy dose of dietary fiber! Oranges do have about 9 grams of sugar and about half the calories of a pear.


Regardless of the kind of oranges you like, mandarin, navel, clementines . . . oranges are a great way to nourish your body! 

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