Nutritional Values
How Many Calories in Orange?
1 portocală medie (130g) = 61 kcal
Nutritional Values per 100g
47
Calories
0.9g
Protein
12g
Carbohydrates
0.1g
Fat
Fiber2.4g
Sugar9g
Standard Serving
1 portocală medie (130g) contains 61 calories.
Best time: Morning or as a snack
Benefits
- ✓Very rich in vitamin C - one orange covers 100% of the recommended daily intake
- ✓Strengthens the immune system and accelerates wound healing
- ✓Hydrating (86% water) - contributes to daily fluid intake
- ✓Powerful antioxidants (flavonoids, hesperidin) that reduce the risk of cardiovascular disease
- ✓Contains folate essential for pregnant women and cell health
Considerations
- !Acidity may upset a sensitive stomach or aggravate gastroesophageal reflux
- !Orange juice has far less fiber than the whole fruit and a higher glycemic index
- !Vitamin C in oranges increases non-heme iron absorption - ideal consumed alongside plant-based iron sources
FitAzi Tip
FitAzi recommends the whole fruit instead of juice to benefit from fiber and satiety. Eat the orange 10-15 minutes before a main meal to take advantage of its appetite-reducing effect. The vitamin C in oranges enhances iron absorption from legumes - combine them strategically in meals.
Want a complete meal plan?
FitAzi automatically calculates how much of each food you should eat for your goals.
More from Fruits
Disclaimer
Nutritional values shown are approximate and may vary depending on preparation method and origin. Consult a nutrition specialist for personalized recommendations.