Fruit · Citrus

Orange

Health
ScoreA+

Oranges are citrus fruits rich in vitamin C and fiber, providing exceptional immune support and digestive health benefits with minimal calories.

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Why Orange scores 97

Nutrient density34

Protein quality6

Fiber content10

Healthy fats5

Bioactive compounds14

Glycemic impact10

Top nutrients

% Daily Value per 1 medium (140 g)

Vitamin C 93%Vitamin B6 22%Folate 11%Thiamin 8.0%Pantothenic Acid 7.0%

Nutrition

per_100g

Calories

0.9g

Protein

12.5g

Carbs

0.2g

Fat

2.2g

Fiber

Health benefits

Enhanced immune function and reduced infection risk

strong evidence

High vitamin C content (59mg/100g) supports neutrophil and T-cell function, accelerates antibody production, and reduces duration of respiratory infections

Cardiovascular disease risk reduction

strong evidence

Flavonoids (especially hesperidin) improve endothelial function, reduce blood pressure, and lower LDL oxidation; potassium supports healthy blood pressure regulation

Improved glucose metabolism and insulin sensitivity

moderate evidence

Soluble fiber delays gastric emptying and glucose absorption; flavonoids enhance insulin signaling and reduce insulin resistance markers

Anti-inflammatory response and reduced oxidative stress

moderate evidence

Vitamin C and flavonoids neutralize free radicals; limonoids and hesperidin suppress pro-inflammatory cytokine production

Enhanced collagen synthesis and skin health

strong evidence

Vitamin C is an essential cofactor for prolyl and lysyl hydroxylase enzymes required for collagen cross-linking and structural integrity

Pairs well 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

Practical tips

·Best timing: morning
·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