How many calories in an orange

 How many calories are in oranges, which are very popular natural fruits, which are used to make different types of sweets, oranges can be eaten in their natural form fresh after peeling them, in addition to using them in making nutritious and delicious juice, and when thinking about fruits and weight loss, research People tell you how many calories are in each type of fruit, and through the following article on the Contents website, it will be mentioned how many calories are in orange.

orange fruits

Oranges are a type of citrus, and they are delicious fruits that are round or elongated in shape depending on their type, characterized by a bright orange peel, and a white layer located directly under the peel. Oranges are also an easy-to-store fruit, and there are many types of oranges, some of which are sweet, such as Valencia orange, navel, and reddish-orange, and some that are bitter, such as Seville and Bergamot, which are mainly used to extract oils from them, and the orange tree has existed for thousands of years. In the Middle East, its cultivation has spread to many other countries in the world, and the main season for oranges is from December until the beginning of April each year. [1]

How many calories are in an orange

Oranges are considered a low-calorie fruit. One 140-gram orange contains several calories ranging from 66 to 73 calories. Most of these calories come from the sugars found in oranges, and a few of them are from fats and proteins. A glass of orange juice also contains A size of 131 grams contains 62 calories if the juice is natural and fresh, while in canned juice, the number of calories in the same volume is 110 kilocalories, which proves the possibility of relying on fresh orange fruit, and fresh orange juice in diets to lose weight in addition to its richness in nutrients Others that can facilitate digestion and increase the feeling of satiety. [2] [3]

The nutrients in oranges

Orange is one of the fruits rich in sugars and water. It is also rich in fiber, which is important and essential for the health of the digestive system, and vitamins, but its content of proteins and fats is low, and for one orange with a size of 140 grams, the following are the most important nutrients in it: 

• Calories: 66 to 73 calories.
• Water is about to 86% of the weight of an orange.
• Proteins contain 1.3 grams
• Carbohydrates contain 14.8 grams
• Sugar contains 12 grams
• Fiber contains 2.8 grams, which is approximately 10% of the daily need for the body.
• Fat contains 0.2 grams
• Vitamin C contains 92% of the Daily Value equivalent to 82.7 mg.
• Folic acid contains 9% of the daily value
• Calcium contains 5% of the Daily Value equivalent to 60.2 mg.
• Potassium contains 5% of the daily value equivalent to 232 mg.
• Sodium contains 13 mg.

Plant compounds in oranges

Orange contains many nutrients and plant compounds that support human health, and these compounds have very important biological effects such as antioxidants and anti-inflammatory, and these elements include: [2]

• Flavonoids: Oranges are one the fruits rich in phenolic compounds, including flavonoids such as hesperidin and naringin, and these compounds are one of the very necessary antioxidants for the body and have an important effect in reducing blood pressure in the body, reducing inflammation, maintaining the health of blood vessels, and heart, and preventing disease The heart and arteries.
• Carotenoids: They are the plant elements that give oranges their yellow, red, and orange color, and they are also antioxidants, which protect cell health from damage and produce more vitamin A necessary for skin and skin health, in addition to lycopene, which is an antioxidant necessary for heart health.
• Vitamin C: Vitamin C is one of the vitamins found in very large quantities in oranges. It is an antioxidant that contributes to the production of collagen in the skin, improving the health of living tissues, maintaining the freshness of the skin, and preventing cancer.

The health benefits of oranges

Oranges have very important health benefits and can play an important role in maintaining the health of the body through [1] [2]

• Maintain heart health: Orange contains a group of nutrients that contribute to supporting cardiovascular health, by protecting the body from arterial diseases caused by high body fat, in addition to protecting the body from high blood sugar thanks to its richness in fiber that prevents the absorption of sugar in the blood.
• Prevention of chronic diseases: Eating oranges regularly contributes to the prevention of some chronic diseases such as diabetes by maintaining a normal level of blood sugar and the prevention of obesity, in addition to the prevention of some cancers such as colon cancer, stomach cancer, lung, and mouth.
• Prevention of anemia: thanks to its richness in vitamin C, although oranges contain very small amounts of iron, very large amounts of vitamin C can contribute to increasing the absorption rate of iron from other food components in the diet, as it can be taken with Lentils, beans, and spinach rich in iron.
• Supporting the body’s immunity: thanks to its richness in vitamins and minerals such as potassium, sodium, calcium, and antioxidants that help support the immune system, because these compounds can enhance the health of immune cells, the process of getting rid of dead cells and stimulate the production of new healthy cells.
• Protecting the health of the digestive system: through its richness in fiber necessary to improve digestion and promote the growth of important bacteria in the intestine, as well as vitamin C, which is an antioxidant that prevents cell death and maintains its health, and maintains and supports the health of the immune system.
• Supporting skin youth and health: through its richness in vitamin C and other antioxidants that activate the production of proteins, prevent cell death and maintain their health, maintain skin youth and stimulate collagen production in the layers of the skin to prevent wrinkles.
• Prevention of obesity: containing high amounts of fiber that gives a sense of satiety for a relatively long time, in addition to its low content of fats and sugars, and fiber also reduces sugar absorption and decreases its levels in the blood.
• Protecting eye health: by containing sufficient amounts of vitamin B thiamine, which contributes to protecting eye health and preventing diseases, in addition to its ability to stimulate the production of vitamin A, which is very important for vision.
• Preserving the health of the fetus: providing the expectant mother with adequate amounts of folic acid, as this vitamin is necessary for the growth of the fetus, the prevention of neural tube defects, the support of the health of the placenta and the delivery of adequate amounts of nutrients to the fetus.

Is orange or orange juice better for weight loss?

Orange is one of the very famous fruits around the world that is rich in important compounds for the body. Despite the great similarity between orange and orange juice, there are many differences between them, and based on these differences, it can be concluded that orange fruit is better for diet than orange juice, and one of the most important differences between Fresh juice and fruit include: [2]

• Fiber content: One of the main differences between oranges and orange juice is the fiber content. Fresh oranges contain greater amounts of fiber compared to juice, which means that eating the fruit gives a sense of satiety for a longer period and is useful in the diet, in addition to reducing the amount of absorbed sugar, which reduces the weight gain
• Calories and sugars: A glass of orange juice contains double the amount of sugars and calories than those found in fresh fruit, and the situation gets worse when the juice is canned as more sugar is added to it, which makes fresh fruit better for the diet.

Orange side effects

Although oranges often do not have side effects, several notes should be paid attention to, such as [1] [2]

• Allergy: In rare cases, it causes some mild itching in the mouth and some irritation in the digestive system.
• Heartburn: Oranges can cause an increase in stomach acidity because they contain natural acids.
• Photosensitivity: Orange fruits and peels contain substances that interact with solar radiation and can cause a person to be allergic.
• Interaction with medications: Some types of oranges, such as grapefruit, contain elements that can interact with medications and cause some harmful side effects.

In conclusion, it was identified how many calories are in oranges, and it was found that oranges are one of the fruits that are low in calories and sugars, so they are very important fruits in the diet. Some side effects of oranges.