Cratox AI
Vibrant carrot and orange juice with ginger, perfect for a nutritious start to the day.
🍎

Oranges, raw, navels

🔥 47 Calories
💪 0.9g Protein
⚡ 11.8g Carbohydrates
🥑 0.1g Fat

At a glance

A fast summary built from the current nutrition profile per 100g.

Category
Fruits
Oranges, raw, navels
Energy density
Light
47 kcal per 100g
Macro energy profile
Carb-led
7% Protein · 91% Carbohydrates · 2% Fat
Glycemic profile
Low GI
GI 40 · GL 5
Notable signals
Very high in vitamin CLow in fatLow in sugarLow in sodiumUSDA data

Nutritional Information

47
kcal/100g
Protein
0.9g
Carbohydrates
11.8g
Fat
0.1g
Glycemic Index:
40

About Oranges, raw, navels

Navel oranges are a popular variety of sweet citrus fruit known for their bright orange skin and juicy flesh. They originated in Brazil in the early 19th century and were later cultivated in California, which remains one of the largest producers today. Navel oranges are seedless, making them ideal for snacking and juicing, and they are typically in season from November to May. Their sweetness and vibrant flavor make them a favorite among fruit lovers worldwide.

Nutritionally, navel oranges are low in calories, with only 47 calories per 100 grams. They are an excellent source of vitamin C, providing about 4.6 mg per 100 grams, which is crucial for immune function. Additionally, they contain fiber, potassium, and a variety of antioxidants that contribute to overall health. Navel oranges can be enjoyed fresh, juiced, or added to salads and desserts, making them a versatile addition to a balanced diet.

Health Benefits

Boosts immune system function due to high vitamin C content.
Promotes healthy digestion with dietary fiber.
Supports heart health by providing potassium.
Aids in skin health with antioxidants that combat free radicals.
Helps maintain hydration due to high water content.
May assist in weight management as a low-calorie snack.
Enhances iron absorption when consumed with iron-rich foods.
Contributes to overall cardiovascular health through heart-friendly nutrients.
May reduce the risk of chronic diseases with regular consumption.
Provides a refreshing and energizing snack option.

Recommended Food Pairings

🥗
Navel oranges and spinach: The citrus complements the earthy flavor of spinach while enhancing iron absorption.
🥗
Navel oranges and yogurt: The creaminess of yogurt pairs well with the tangy sweetness of oranges, creating a nutritious snack.
🥗
Navel oranges and almonds: A crunchy, healthy fat combination that balances the sweetness and provides lasting energy.
🥗
Navel oranges and seafood: The citrus flavor enhances the taste of grilled fish or shrimp, adding freshness to the dish.
🥗
Navel oranges and dark chocolate: A delicious dessert pairing, combining the sweetness of oranges with the richness of dark chocolate.

How to Consume

Serving size
1 medium orange (about 130g)
Frequency
2-3 times per week
  • •Enjoy fresh as a snack for a quick energy boost.
  • •Add segments to salads for a refreshing citrus twist.
  • •Juice them for a nutritious drink, perfect for breakfast.
  • •Use the zest in baking to add flavor to cookies and cakes.
  • •Combine with other fruits in a smoothie for added vitamins.

Selection & Storage

How to choose:

  • ✓Select oranges that are firm and heavy for their size, indicating juiciness.
  • ✓Look for bright, vibrant skin; dull skin may indicate overripeness.
  • ✓Avoid oranges with blemishes or soft spots, as they may be spoiled.
  • ✓Check the stem end; it should be slightly firm and not dry.
Storage
Store in a cool, dry place; ideally, refrigeration at 3-5°C (37-41°F) is best.
Shelf life
5-7 days refrigerated, up to 3 months frozen.

Warnings & Contraindications

  • ⚠️Individuals with citrus allergies should avoid navel oranges.
  • ⚠️People on certain medications, like statins, should consult a doctor before increasing citrus intake due to potential interactions.
  • ⚠️Excessive consumption may lead to digestive discomfort due to high fiber content.
  • ⚠️Overindulgence can contribute to acid reflux for some individuals.

Frequently Asked Questions

How many calories does Oranges, raw, navels have?

Navel oranges contain approximately 47 calories per 100 grams, making them a low-calorie fruit option.

Is Oranges, raw, navels healthy?

Yes, navel oranges are very healthy. They are rich in vitamin C, fiber, and antioxidants, which promote immune health, digestive function, and overall well-being.

How should Oranges, raw, navels be stored?

Navel oranges should be stored in a cool, dry place or in the refrigerator. They can last for about 5-7 days in the fridge or up to 3 months if frozen.

What are the benefits of eating Oranges, raw, navels?

Eating navel oranges can boost your immune system, aid digestion due to their fiber content, and provide essential vitamins and minerals that support overall health.

How much Oranges, raw, navels can I eat per day?

It is generally safe to consume 1-2 medium navel oranges per day as part of a balanced diet, which allows you to benefit from their nutrients without excessive sugar intake.

Want a personalized nutrition plan?

Calculate your caloric needs

Try Cratox AIGoogle Play