Orange
A citrus fruit best known for its vitamin C content, with useful amounts of folate, potassium, and calcium.
What Oranges Provide
Oranges are one of the most familiar sources of vitamin C, providing more than a full day’s requirement in a single medium fruit. They also supply folate, potassium, calcium, and fibre. Eating the whole fruit rather than drinking juice keeps the fibre intact, which slows the absorption of the fruit’s natural sugars.
Nutrition Highlights
Vitamin C
One medium orange provides about 70 mg of vitamin C — well above the daily requirement for most adults. Vitamin C contributes to normal immune function, collagen formation, and helps the body absorb non-heme iron from plant foods.
Folate
Oranges provide around 40 µg of folate per fruit. Folate is involved in cell division and is especially important before and during early pregnancy.
Fibre
About 3.1 g of fibre per medium orange, mostly from the pulp and the pith beneath the peel. This fibre may support digestive health and help with satiety.
Potassium and Calcium
Oranges supply roughly 237 mg of potassium and 52 mg of calcium. Potassium contributes to normal muscle function and blood pressure regulation.
How to Include Oranges in a Balanced Diet
- Peeled and eaten whole as a snack, rather than juiced.
- Segments tossed into salads with olive oil and greens.
- Zest grated into baking, dressings, or marinades.
- Combined with spinach in a salad to improve iron absorption.
- Sliced into a fruit salad with berries and kiwi.
Who Might Want to Watch Portions
Citrus fruits are acidic and can aggravate reflux or mouth irritation in sensitive people. Grapefruit in particular interacts with several medications, so check with a pharmacist if you take prescription drugs. Whole oranges are preferable to juice for blood sugar control.