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Navel Orange Calories
Vitamin C and fiber source, low calorie, refreshing citrus
CALORIES
GI
POTASSIUM
FIBER
Navel Orange Nutrition Facts
Selected: 100 g
47
KCAL / 100G
Carbs
11.8g
· 91%
Protein
0.9g
· 7%
Fat
0.1g
· 2%
Fiber
2.4g
Navel Orange Vitamins & Minerals
Vitamins
Vitamin C
53.2mg · 59% DV
B1
0.09mg · 8% DV
Folate
30µg · 8% DV
B5
0.25mg · 5% DV
Minerals
Potassium ⭐
181mg · 5% DV
Calcium
40mg · 4% DV
Magnesium
10mg · 2% DV
Phosphorus
14mg · 2% DV
Navel Orange Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Navel Orange Processed?
NOVA 1
Unprocessed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Navel Orange Contain Allergens?
No known major allergens
Which Diets Is Navel Orange Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Navel Orange Fat Profile
SATURATED
0.02g
MONOUNSATURATED
0.02g
POLYUNSATURATED
0.03g
Omega 6:3 ratio 2:1
Below the ideal 4:1 — a good omega balance.
Foods Similar to Navel Orange
Navel Orange — Frequently Asked Questions
Why are navel oranges usually sweeter and seedless compared with some other oranges?
Navel oranges are a naturally occurring variety known for being seedless and mild in flavor. They are typically bred and chosen for easy eating rather than for a strongly tart juice profile.
Are navel oranges better for eating fresh or for juicing?
They are generally better for eating fresh because they peel relatively easily and have a pleasant segment texture. You can juice them, but some people prefer other orange varieties when they want a higher juice yield or a more stable juice flavor.
How long does a cut navel orange keep in the fridge?
Once cut, it is best stored in a sealed container in the refrigerator and eaten within 1–2 days. Over time it loses moisture, the surface dries out, and the flavor becomes less bright.
Can you freeze navel oranges?
Yes, peeled segments or pieces can be frozen. After thawing the texture becomes softer, so they work best in smoothies, sauces, or yogurt bowls rather than as fresh fruit.
Is it okay to eat a navel orange on an empty stomach?
For most people, yes. But if you are prone to acid reflux, gastritis, or stomach irritation, citrus may feel uncomfortable when eaten alone.
Is a navel orange better before or after a workout?
It can fit either time depending on what else you eat. Before exercise it is a light option; after exercise, pairing it with yogurt or another protein-rich food makes the snack more balanced.
What foods pair well with navel oranges?
They pair well with yogurt, oats, cottage cheese, nuts, and leafy salads. Combining fruit with protein or fats can make the snack more satisfying and help with fullness.
How does a navel orange compare with a mandarin?
The main differences are size, texture, and eating experience. Navel oranges are usually larger with firmer segments, while mandarins are often easier to peel quickly and more convenient for snacking on the go.
Should you eat the white pith on a navel orange?
You do not have to remove all of it. The pith is edible, though slightly bitter, and it contributes a little extra fiber.
Who should be careful with navel oranges?
People with reflux, mouth sores, or sensitive stomachs may find citrus irritating. Anyone taking regular medication should also check for fruit–drug advice specific to their treatment, since citrus guidance can vary by medicine.
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Nutrition data compiled from USDA FoodData Central and scientific sources.