Oranges are one of the most popular citrus fruits worldwide, loved for their refreshing taste and natural sweetness. But beyond flavor, they pack a powerful punch of nutrients. Here’s a detailed look at the nutritional value of orange fruit per 100g and why adding them to your diet is a smart choice.
Orange Nutrition Facts (per 100g of raw orange)
Calories: 47 kcal
Water: 86%
Protein: 0.9 g
Carbohydrates: 11.8 g
Natural Sugars: 9.4 g
Fiber: 2.4 g
Fat: 0.1 g
Vitamins and Minerals
Vitamin C: 53.2 mg (about 89% of Daily Value)
Vitamin A: 11 µg
Vitamin B1 (Thiamine): 0.087 mg
Vitamin B9 (Folate): 30 µg
Calcium: 40 mg
Potassium: 181 mg
Magnesium: 10 mg
Health Benefits of Oranges
Immunity Booster
With nearly 90% of your daily vitamin C in just 100g, oranges strengthen your immune system and help fight infections.
Supports Digestion
The fiber content aids digestion, prevents constipation, and maintains a healthy gut microbiome.
Hydration and Energy
Since oranges are mostly water, they keep you hydrated while their natural sugars provide quick energy.
Heart Health
Potassium and antioxidants support blood pressure control and reduce the risk of cardiovascular disease.
Skin Glow
Vitamin C stimulates collagen production, keeping your skin firm and radiant.
How to Include 100g of Oranges in Your Diet
Eat them raw as a quick snack.
Add orange slices to salads for freshness.
Blend into smoothies for natural sweetness.
Use zest in desserts and sauces.
Final Thoughts
The nutritional value of orange fruit per 100g proves why this citrus fruit is a dietary staple. Low in calories but high in vitamin C, fiber, and antioxidants, oranges promote immunity, digestion, hydration, and overall health. Adding even 100g daily to your meals can bring you closer to your wellness goals.
