I guess to every one of us the most fascinating thing about winters is orange, orange and a lot of orange. We all eat oranges while enjoying a sunbath in the cold season. But have we ever thought about how many calories an orange is giving to us? Oranges are full of nutrients, mostly known for the abundance of Vitamin C.
But oranges have other vitamins and some minerals too. These are Vitamin B1, Vitamin A, Calcium, folate and potassium. They promote healthy and clear skin. As an antioxidant, they protect the body from many diseases by lowering the risk.
Orange is the most widely cultivated fruit in the world. Orange is popular because of its wide variety, natural sweeteners, and diversity of uses. Like orange can be used for juice, marmalade to beauty products and candied slices.
Orange juice provides more vitamin C than raw orange. But raw orange has more fiber. Similarly, the number of calories differ with the form in which the orange is consumed.
We have heard about an apple a day, but what about an orange? It provides you 130 percent of your RDA of Vitamin C, 2% of vitamin A and 6 % calcium. Carotenoids, choline, and zeaxanthin are also present in oranges.
The importance of choline is that it helps with muscle movement, sleep, memory, and learning. It helps in the transmission of nerve impulses, maintains cellular membrane structures, assists in the absorption of fat and reduces chronic inflammation.
Zeaxanthin and carotenoids possess antioxidant effects and thus inverse the risk of cancers like that of prostate cancer.
Calories In A Raw Orange
One medium raw orange provides us with almost 62 calories. Oranges vary in size from 2-3 inches in diameter. Orange with 131 g weight provides you 62 calories. The one larger in size will provide a bit more calories. While the one smaller in size will provide fewer calories. One medium orange that weighs 154 grams provides 80 calories, 0 grams of fat, 250 milligrams of potassium, 19 grams of carbohydrate (14 grams of sugar and 3 grams of dietary fiber) as well as 1 gram of protein.
Calories In Orange Without Peel
Calories In Orange Juice
Calories in an orange juice vary depending on the sugar added or method used. For example, we get 112 calories from 1 cup of freshly squeezed juice. 100 g of raw orange juice provides 45 calories,10 g carbohydrate, 0.7 g protein, and 0.2 g fat. In addition, it has 8.4 g sugar, 1 mg sodium, vitamin A, C, Ca and Fe.
However, one cup of canned unsweetened juice contains 105 calories. If prepared with frozen concentrate, unsweetened and diluted with 3 cups of water, it provides 112 calories. A major portion of calories is provided by carbohydrates (92-95%). While the rest is provided by proteins. In any kind of fruit juice, you will get 26 grams of carbohydrates. Of which 21 are from natural sugars.
Tropicana Orange Juice
Tropicana orange juice provides us with 110 kilocalories, 26 g carbs,2 g protein, calcium 20 mg, 450 mg potassium.
Light and spongy oranges have less juice than that of a firm and heavy oranges with smooth textured skin. It is seen that small oranges are juicier than the large ones. Those with thin skins are more juicer than the thick ones. Fully ripened oranges have more antioxidants.
Oranges are rich in Vitamin C which is a good antioxidant. Thus, oranges are useful for lowering the risk of many diseases. As oranges have some other nutrients as well that’s why it has a broad range of health benefits. Some of them are:
- Stroke: American Heart Association says that eating higher amounts of a compound found in oranges and grapes helps lower the risk of stroke in females. Women who eat high amounts of citrus fruit are at 19% lower risk than those who eat in small quantities.
- Blood pressure: Oranges provide us with a good amount of potassium. Though sodium must be limited to avoid hypertension, potassium is necessary as well. It plays a role in vasodilation. High potassium intake has an association with a 20% decreased risk of dying from all causes.
- Cancer: Being rich in Vitamin C, it works against free radicals and thus prevents cancer of different types.
- Heart health: All the nutrients like fiber, potassium, choline and Vitamin C favors heart health. To reduce the risk of Cardiovascular disease a person must focus on low sodium and high potassium diet. It is evident from some studies that adequate consumption of potassium lowers the risk of ischemic heart disease by 49%. High potassium intakes also reduce the risk of stroke. It provides protection against loss of muscle mass. Assists in preserving bone mineral density and reduction in the formulation of kidney stones.
- Skin: Oranges have a high amount of antioxidants which prevent the skin from being damaged. It also delays the process of aging. Vitamin C has a basic role in the synthesis of collagen which is the support system of your skin.
- Diabetes: Studies have shown that type-1 diabetics who consume high-fiber diets may have lower blood glucose levels. Similarly, if type-2 diabetics consume high-fiber diets, their blood sugar levels, lipids, and insulin levels may improve.
Other health benefits of oranges include helping prevent
- Kidney stones,
- Lowering cholesterol and
- Reducing the severity of various inflammatory diseases such as rheumatoid arthritis, osteoarthritis, and asthma.
Orange has a lot of benefits including high potassium and Vitamin C. It has a high content of water and thus suitable for those who are working out. It is also good for people with high sweating in the summer.
High fiber adds to the quality of this fruit. Oranges are great fruit, but moderation is necessary. Too much of oranges may cause heartburn especially in those who already have this problem. So, the advice is to enjoy the oranges but don’t let the things exceed.
Make you like this: