Orange
Oranges are citrus fruits rich in vitamin C and fiber, providing exceptional immune support and digestive health benefits with minimal calories.
Variants (5)
Nutrition · per ~140 g serving · ≈ 1–2 oranges
- Vitamin C82.6 mg92% DV
- Folate42.0 mcg11% DV
- Potassium232.4 mg5% DV
- Calcium56.0 mg4% DV
- Polyphenols~210 mg
Score · 94/100
Vitamins & minerals packed in relative to calories — the single biggest driver of the score.
How much protein it delivers, by absolute grams and per calorie.
Dietary fiber for gut health, satiety and steadier blood sugar.
Fat quality — unsaturated vs saturated, and trans-fat free.
Polyphenols, flavonoids and other beneficial plant compounds for this food group.
Low sugar with a high fiber-to-carb ratio scores best — gentler on blood sugar.
- Vitamin C67% DV
- Folate8% DV
- Potassium4% DV
- Calcium3% DV
- Vitamin A2% DV
Overview
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.
Health Benefits (5)
- Enhanced immune function and reduced infection riskstrongHigh vitamin C content (59mg/100g) supports neutrophil and T-cell function, accelerates antibody production, and reduces duration of respiratory infections
- Cardiovascular disease risk reductionstrongFlavonoids (especially hesperidin) improve endothelial function, reduce blood pressure, and lower LDL oxidation; potassium supports healthy blood pressure regulation
- Improved glucose metabolism and insulin sensitivitymoderateSoluble fiber delays gastric emptying and glucose absorption; flavonoids enhance insulin signaling and reduce insulin resistance markers
- Anti-inflammatory response and reduced oxidative stressmoderateVitamin C and flavonoids neutralize free radicals; limonoids and hesperidin suppress pro-inflammatory cytokine production
- Enhanced collagen synthesis and skin healthstrongVitamin C is an essential cofactor for prolyl and lysyl hydroxylase enzymes required for collagen cross-linking and structural integrity
Food Pairings
- ·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
Practical Tips
- ·Choose firm, heavy oranges with thin skin indicating juice content; avoid soft spots or mold. Store at room temperature for 3-4 days or refrigerate for up to 2 weeks to extend shelf life
- ·Consume whole oranges rather than juice to retain the 2.2g fiber per 100g, which moderates glucose absorption and enhances satiety
- ·Eat the white pith beneath the peel—it contains 90% of the fruit's hesperidin flavonoid content and contributes significantly to cardiovascular benefits
- ·Consume fresh or within 24 hours of cutting to maximize vitamin C retention; heat and oxidation reduce ascorbic acid by 30-50% within 2-3 hours
- ·Select blood oranges or Seville oranges when available as they contain 2-3x higher flavonoid content than standard sweet varieties
Optimal Timing
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
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
Systems supported
body systems this food feedsPathways supported
biochemical reactions enabled by this foodCompared to other fruits
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.
What people ask about orange
What is orange?
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.
Is orange healthy?
Orange scores 94/100 in Formulate, making it an exceptional choice. Its strongest contributions come from Vitamin C, Folate, Potassium. The score blends nutrient density, fiber, healthy fats, protein quality, bioactive compounds, and glycemic impact.
Is orange high in protein?
Not particularly. A 140 g serving provides about 1.3 g of protein (~3% of the 50 g daily value).
Is orange high in fiber?
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).
What vitamins and minerals are in orange?
In a 140 g serving, orange is highest in Vitamin C (~92% DV), Folate (~11% DV).
Is orange keto-friendly?
Not really. A 140 g serving has about 14.4 g of net carbs (17.5 g total minus 3.1 g fiber).
When is the best time to eat orange?
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
How much orange should I eat?
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.
What pairs well with orange?
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.
Supplements that mirror Orange's nutrient profile
Encyclopedia entries that supply the same signature nutrients orange contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
Signature nutrients in Orange
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.