scored 97/100
Also known as navel orange, valencia orange, mandarin
Oranges are citrus fruits rich in vitamin C and fiber, providing exceptional immune support and digestive health benefits with minimal calories.
14.4 g net carbs after fiber.
Representative amounts for this food, not measured for this item. Real content varies widely by variety, ripeness and storage.
These are the scored components, not a sum: the published score also reflects normalisation across the catalog, so the parts above will not add to 97.
Oranges originated in Southeast Asia and have become one of the world's most cultivated fruits. They are nutritional powerhouses due to their exceptional vitamin C content (59mg per 100g, approximately 98% of daily value), making them a cornerstone food for immune function and collagen synthesis. Beyond ascorbic acid, oranges contain bioactive compounds including flavonoids (hesperidin, naringenin) and limonoids that demonstrate antioxidant and anti-inflammatory properties. The 2.2g of fiber per 100g supports cardiovascular and metabolic health by promoting healthy cholesterol profiles and stable blood glucose. Oranges provide potassium (166mg per 100g), essential for blood pressure regulation and cardiovascular function. The fruit's low glycemic index and caloric density (49 kcal per 100g) make it ideal for weight management and metabolic health. Research consistently links citrus consumption to reduced cardiovascular disease risk, improved insulin sensitivity, and enhanced antioxidant status. For longevity-focused nutrition, oranges represent an efficient, accessible source of multiple protective compounds that address multiple aging pathways simultaneously.
High vitamin C content (59mg/100g) supports neutrophil and T-cell function, accelerates antibody production, and reduces duration of respiratory infections
Flavonoids (especially hesperidin) improve endothelial function, reduce blood pressure, and lower LDL oxidation; potassium supports healthy blood pressure regulation
Soluble fiber delays gastric emptying and glucose absorption; flavonoids enhance insulin signaling and reduce insulin resistance markers
Vitamin C and flavonoids neutralize free radicals; limonoids and hesperidin suppress pro-inflammatory cytokine production
Vitamin C is an essential cofactor for prolyl and lysyl hydroxylase enzymes required for collagen cross-linking and structural integrity
Morning consumption maximizes vitamin C's immune-priming effects throughout the day and supports cortisol rhythm stability. Natural sugars provide sustained energy without evening blood glucose spikes
Breaks a fast
While whole oranges can be consumed anytime, morning timing optimizes circadian immune function. Avoid immediately before bed if consuming large quantities due to natural sugars and citric acid effects on sleep quality in sensitive individuals
Per 100 g of the default form. Bars show how much higher or lower orange is than the average across 95 peer foods in this category. Green means a favorable direction; amber means the opposite.
Orange is classified as a citrus (fruit). Oranges are citrus fruits rich in vitamin C and fiber, providing exceptional immune support and digestive health benefits with minimal calories.
Orange scores 97/100 in Formulate, making it an exceptional choice. Its strongest contributions come from Vitamin C, Vitamin B6, Folate. The score blends nutrient density, fiber, healthy fats, protein quality, bioactive compounds, and glycemic impact.
Not particularly. A 140 g serving provides about 1.3 g of protein (~3% of the 50 g daily value).
It's a moderate source of fiber. A 140 g serving provides about 3.1 g of fiber (~11% of the 28 g daily value).
In a 140 g serving, orange is highest in Vitamin C (~92% DV), Vitamin B6 (~21% DV), Folate (~11% DV).
Not really. A 140 g serving has about 14.4 g of net carbs (17.5 g total minus 3.1 g fiber).
Best in the morning. Morning consumption maximizes vitamin C's immune-priming effects throughout the day and supports cortisol rhythm stability. Natural sugars provide sustained energy without evening blood glucose spikes
A typical serving is around 140 g (~69 kcal), based on the FDA's Reference Amount Customarily Consumed for this food category. There's no fixed daily target — most adults benefit from rotating orange alongside several other fruit sources.
Orange pairs nicely with: Pair with almonds or walnuts because vitamin C enhances non-heme iron absorption from nuts' phytates and supports polyphenol antioxidant synergy; Combine with leafy greens (spinach, kale) because vitamin C dramatically increases bioavailability of plant-based iron and enhances polyphenol absorption; Add to Greek yogurt or kefir because vitamin C supports beneficial gut bacteria colonization and probiotics enhance flavonoid metabolism; Pair with olive oil-based meals because fat-soluble carotenoid absorption from accompanying foods is enhanced, and vitamin C reduces oxidative stress from dietary fat.
Encyclopedia entries that supply the same signature nutrients orange contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
These are the nutrients orangecontributes meaningfully toward (≥10% DV per 100 g serving). Click one to see what it does in the body, which supplements concentrate it, and which other foods are top sources.