Nutritional warning: Contains one raw orange (100 grams).

Energy: 43 kcal 2.15% Daily Value (DV)
Protein: 1g 2% DV
Total Fat: 0.2g 0.3% DV
Carbs: 11g 4% DV
Dietary Fiber: 2.4g 9% DV
Sugars: 9 gr
Calcium: 40mg 4% DV
Iron: 0.1mg 0.6% DV
Magnesium: 10mg 2.4% DV
Phosphorus: 14 mg 1.4% DV
Potassium: 181 mg 3.8% DV
Vitamin C: 53.2mg 88% DV
Vitamin B6: 0.06 mg 4.6% VD

Percent Daily Values ​​are based on a 2,000 calorie diet. Your Daily Values ​​can be higher or lower depending on your calorie needs.

Health benefits of oranges

Oranges have many health benefits. Sisodia shared them as:

1. Helps The Immune System: Oranges are packed with vitamin C, a nutrient that strengthens the immune system and helps fight free radicals.

2. Good For Skin Health: Vitamin C in oranges can improve skin health and fight oxidative stress.

Vitamin C in oranges can improve skin health and fight oxidative stress. (Photo source: Freepik)

3. Beneficial For Heart Health: Oranges are a heart-healthy food, with flavonoids and other nutrients that can help promote cardiovascular health.

4. Aids Weight Loss: Being low in calories and high in fiber, oranges can help you feel full and satisfied, aiding in weight management.

5. Digestive Health: Oranges, being rich in dietary fiber, promote digestion and can help prevent problems like constipation.

Oranges, being rich in dietary fiber, aid digestion and can help prevent problems such as constipation. (Photo source: Getty/Thinkstock)

Can Diabetics Eat Oranges?

Oranges, like other fruits, contain carbohydrates and sugars, so people with diabetes need to factor them into meal planning. A small to medium-sized orange is usually acceptable, but it’s best to consume the whole fruit rather than the juice to reap the benefits of fiber, which plays a crucial role in controlling blood sugar levels, Sisodia said.

Whole fruit vs fruit juice

Whole oranges are preferable to orange juice because whole fruit contains more fiber and fewer calories. Juicing processes often remove the fiber from the fruit and concentrate it sugarleading to higher calorie intake and lower satiety, Sisodia explained.

Whole oranges are preferable to orange juice because whole fruit contains more fiber and fewer calories. (Photo source: Pixabay)

Things to keep in mind

Below are some things to keep in mind shared by Sisodia:

1. Oranges are rich in potassium. Patients with kidney problems who need to monitor their potassium intake should be cautious.

2. As with any fruit, moderation is key. Excessive consumption can lead to digestive upset due to its high fiber content.

3. Oranges are acidic and can potentially trigger heartburn or acid reflux in sensitive subjects.

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