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Sweet orange (medium) Calories
Vitamin C, fiber, low calorie, antioxidant
CALORIES
GI
POTASSIUM
FIBER
Sweet orange (medium) Nutrition Facts
Selected: 100 g
47
KCAL / 100G
Carbs
11.8g
· 91%
Protein
0.9g
· 7%
Fat
0.1g
· 2%
Fiber
2.4g
Sweet orange (medium) 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
Sweet orange (medium) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Sweet orange (medium) 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 Sweet orange (medium) Contain Allergens?
No known major allergens
Which Diets Is Sweet orange (medium) 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
Sweet orange (medium) Fat Profile
SATURATED
0.02g
MONOUNSATURATED
0.02g
POLYUNSATURATED
0.02g
Omega 6:3 ratio 1:1
Below the ideal 4:1 — a good omega balance.
Foods Similar to Sweet orange (medium)
Sweet orange (medium) — Frequently Asked Questions
How do you pick a sweet orange that will taste juicy?
Choose oranges that feel heavy for their size, with firm skin and no major soft spots. A fruit that feels dense usually has more juice than one that feels light or dried out.
Should sweet oranges be stored at room temperature or in the fridge?
If you will eat them within a few days, room temperature is fine. For longer storage, refrigeration helps them stay fresh and juicy for more time.
How long does a peeled or cut orange keep?
Once cut, orange loses moisture and flavor more quickly, so it is best eaten soon. Store leftovers covered in the fridge to slow drying and preserve quality.
Can sweet oranges be frozen?
Yes, segments or juice can be frozen. The texture becomes softer after thawing, so frozen orange works best in smoothies, sauces, or desserts rather than as fresh fruit.
Can eating an orange on an empty stomach cause discomfort?
For some people, the acidity of citrus can trigger heartburn or stomach irritation, especially on an empty stomach. If you are sensitive, having it with yogurt, oats, or as part of a meal may feel gentler.
Is a sweet orange better before or after a workout?
Before exercise, it can be a light, easy-to-digest source of carbohydrate. After exercise, pairing it with a protein food such as yogurt or kefir makes it a more balanced recovery snack.
Is orange juice as good as a whole orange?
Whole orange is usually the better everyday choice because it includes the fruit’s fiber and is more filling. Juice is easier to drink quickly, which can make portion size less obvious.
What foods pair well with sweet orange?
It goes well with nuts, yogurt, cottage cheese, oats, and leafy salads. Pairing fruit with protein or fat can make a snack more satisfying than eating fruit alone.
Should you eat the white pith under the peel?
Yes, the white pith is edible and does not need to be removed completely. It can taste slightly bitter, but it contributes extra fiber and reduces food waste.
Who should be careful with sweet oranges?
Most people tolerate them well, but those with citrus allergy, reflux, or mouth sores may find them irritating. Their natural acidity can worsen symptoms in sensitive individuals.
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Nutrition data compiled from USDA FoodData Central and scientific sources.