An orange how many calories

Use the juice to make low-calorie, flavorful sauces and marinades. The peel is edible and—like the fruit itself—is actually a good source of vitamins and minerals like vitamin C and potassium. You can also eat the pith, the stringy white stuff between the peel and the fruit; it, too, is high in fiber and vitamin C. Fresh oranges provide more fiber and nutrients than orange juice ; rather than drinking juice, which can add excess calories and sugar to your diet and raise blood sugar rapidly, eat the whole fruit.

Use a freshly squeezed squirt of orange juice to add flavor to meats, water, and vegetables. Get nutrition tips and advice to make healthy eating easier. Bitter orange citrus aurantium L. Academic Press. Oranges, raw, navels. FoodData Central. S Department of Agriculture. December 16, Harvard Health Publishing. Harvard Medical School. Banana, raw.

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Agriculture and Natural Resources. University of California. Content of phenolic compounds and vitamin C and antioxidant activity in wasted parts of Sudanese citrus fruits. Food Sci Nutr. Your Privacy Rights. To change or withdraw your consent choices for VerywellFit. At any time, you can update your settings through the "EU Privacy" link at the bottom of any page.

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I Accept Show Purposes. Table of Contents View All. Table of Contents. Vitamin C, a potent antioxidant, protects cells by scavenging and neutralizing harmful free radicals, according to a review published in the journal Advances in Analytical and Pharmaceutical Chemistry.

Free radicals are reactive atoms that can form from things such as environmental pollution, cigarette smoke and stress, and exposure to a high level of free radicals may lead to chronic conditions such as cancer and heart disease. Some research suggests that the vitamin C in oranges may be linked with a lower risk of certain cancers.

It is associated with a reduced risk of colon cancer due to preventing DNA mutations. In addition, a study published in the journal Nutrition and Cancer found that the high amounts of vitamin C and folic acid, coupled with the antioxidant properties in orange juice can reduce DNA damage and, therefore, the risk of cancer. As well as vitamin C, oranges contain fiber, potassium and choline, all of which are good for your heart.

Oranges are also a great source of folate and thiamine, she said, two important forms of vitamin B. Folate that helps the body lower levels of homocysteine, an amino acid that is common in red meat and is linked with poor heart health.

Potassium , an electrolyte mineral, is vital for the healthy functioning of the nervous system, and a lack of potassium can lead to arrhythmia an irregular heartbeat , increased blood pressure and a depletion of calcium in bones, according to the U. National Institutes of Health. Too much potassium, however, can lead to hyperkalemia which can be serious and life threatening and include symptoms of muscle fatigue and weakness, nausea and paralysis, according to the Mayo Clinic.

The fiber in oranges may help lower blood sugar levels in people with type 1 diabetes and improve blood sugar , lipids and insulin levels in people with type 2 diabetes. The American Diabetes Association lists oranges, along with other citrus fruits, as a "superfood" for people with diabetes.

Fiber also aids in digestion and may help lower cholesterol by blocking the absorption of cholesterol into the bloodstream, according to the Mayo Clinic.

One of the more surprising health benefits of oranges is due to their lycopene content, Thornton-Wood said. So say, in one cup of orange juice, you'll get around 26 grams of carbohydrates, of which 21 grams consist of natural sugar. Do not add any added sweeteners to avoid an increase in calorie intake.

It helps regulate and manage blood pressure levels. Now, that you have known how many calories are there in an orange, let's bring these tarty delights to use with these simple recipes. Orange and carrot detox drink. Detoxing is fast becoming a new trend in the health and fitness world. This quick detox drink filled with orange and carrot provides essential vitamins are perfect for flushing out toxins and retaining energy for the day.

Orange and basil juice. Orange and basil come together to create this refreshing drink that is perfect to beat the heat. Do top it up with ice and enjoy. Fish with orange juice. Smoked fish marinated in orange juice and served with orange slices, this dish is surely a delight.

Orange chicken recipe.