Агент планування харчування

Oranges

Oranges, raw, navels

Nutrition Facts

Serving sizeper 100g
Amount per serving
Calories47
% Daily Value
  • Total Fat 0,15 g0%
  • Saturated Fat —
  • Trans Fat —
  • Cholesterol —
  • Sodium 9 mg0%
  • Total Carbohydrate 11,8 g4%
  • Dietary Fiber 2 g7%
  • Total Sugars —
  • Protein 0,91 g2%
  • Vitamin D —
  • Calcium 43 mg3%
  • Iron 0,33 mg2%
  • Potassium 166 mg4%
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
100g of Oranges, raw contains 47 kcal calories, 0,91g protein, and 59,1mg vitamin c per USDA FoodData Central.

Calorie breakdown

How calories are distributed across macronutrients

52kcal
  • Protein7%(4 kcal)
  • Carbs90%(47 kcal)
  • Fat3%(1 kcal)

Nutrient density

10/ 100

Meets ≥10% Daily Value for 1 of 23 nutrients

Low nutrient density

Use Oranges in your next meal plan

Melio can build a complete week of meals around Oranges (or any food in our database), tailored to your macro goals and dietary preferences.

Create a meal plan

Category: Fruits and Fruit Juices

Low calorieLow sodiumLow fatHigh vitamin CVeganVegetarianPaleo-friendlyGluten-free
Potassium : Sodium ratio18.4 : 1
favorable
  • Oranges has a potassium-to-sodium ratio of 18.4:1, which is considered favorable for blood-pressure support.

Full nutrient breakdown

per 100g
Macronutrients▾
Macronutrients
NutrientAmount% DV
Calories

Total food energy released when the food is metabolized, expressed in kilocalories per 100 grams.

Also known as: Calories, kcal

47 kcal2%
Protein

Macronutrient made of amino acids; essential for building and repairing tissue, enzymes, and hormones.

0,91 g2%
Carbohydrates

Total carbohydrates, including sugars, starches, and fiber. The body's primary energy source.

Also known as: Carbohydrates

11,8 g4%
Total fat

Sum of all dietary fats (saturated, monounsaturated, polyunsaturated, and trans). A concentrated energy source and carrier of fat-soluble vitamins.

Also known as: Total Lipid, Fat

0,15 g0%
Fiber

Indigestible plant carbohydrate that supports digestive health, blood sugar regulation, and satiety.

Also known as: Dietary Fiber

2 g7%
Minerals▾
Minerals
NutrientAmount% DV
Sodium

Electrolyte that regulates fluid balance and nerve signaling. Most dietary sodium comes from salt; excess intake raises blood pressure.

Also known as: Salt (as Na)

9 mg0%
Potassium

Electrolyte that supports nerve function, muscle contraction, and healthy blood pressure.

166 mg4%
Calcium

Mineral essential for bone and teeth structure, muscle contraction, and blood clotting.

43 mg3%
Magnesium

Mineral involved in more than 300 enzymatic reactions, including energy production and muscle function.

10,7 mg3%
Phosphorus

Mineral that works with calcium to form bones and is a component of DNA and ATP.

23 mg2%
Iron

Mineral required for oxygen transport in hemoglobin and for energy metabolism.

0,33 mg2%
Zinc

Trace mineral essential for immune function, wound healing, and protein synthesis.

0,11 mg1%
Copper

Trace mineral involved in iron metabolism, connective tissue formation, and antioxidant defense.

0,06 mg7%
Manganese

Trace mineral that acts as a cofactor for enzymes involved in bone formation and antioxidant defense.

0,03 mg1%
Selenium

Trace mineral that supports thyroid function and antioxidant systems via selenoproteins.

0 µg0%
Vitamins▾
Vitamins
NutrientAmount% DV
Vitamin C

Water-soluble antioxidant vitamin required for collagen synthesis, immune function, and iron absorption.

Also known as: Ascorbic Acid

59,1 mg66%
Vitamin K

Fat-soluble vitamin essential for blood clotting and bone metabolism.

Also known as: Phylloquinone, Menaquinone

0 µg0%
Thiamin (B1)

B-vitamin required for carbohydrate metabolism and nervous-system function.

Also known as: Vitamin B1, Thiamine

0,07 mg6%
Riboflavin (B2)

B-vitamin involved in energy production and cellular function via the coenzymes FAD and FMN.

Also known as: Vitamin B2

0,05 mg4%
Niacin (B3)

B-vitamin that contributes to DNA repair and energy metabolism through its coenzymes NAD and NADP.

Also known as: Vitamin B3, Nicotinic Acid

0,43 mg3%
Pantothenic acid (B5)

B-vitamin required for the synthesis of coenzyme A and fatty-acid metabolism.

Also known as: Vitamin B5

0,26 mg5%
Vitamin B6

B-vitamin involved in amino-acid metabolism, neurotransmitter synthesis, and hemoglobin formation.

Also known as: Pyridoxine

0,08 mg5%
Folate (B9)

B-vitamin essential for DNA synthesis and cell division; particularly important in early pregnancy.

Also known as: Vitamin B9, Folic Acid, Folacin

25 µg6%
Amino acids▾
Amino acids
NutrientAmount% DV
Lysine0,03 g—
Leucine0,03 g—
Isoleucine0,01 g—
Valine0,02 g—
Threonine0,02 g—
Methionine0,01 g—
Phenylalanine0,05 g—
Tryptophan0,01 g—
Histidine0,01 g—
Arginine0,1 g—
Other▾
Other
NutrientAmount% DV
Water

Water content of the food. Foods high in water tend to be lower in energy density and support hydration.

86,7 g—

Compare 6 USDA variants

Variants of Oranges, raw, navels cataloged in USDA FoodData Central, with calories and macros per 100 g.
VariantFDC IDCaloriesProtein (g)Carbs (g)Fat (g)
Oranges, raw, all commercial varieties169097470,911,80,1
Oranges, raw, California, valencias16991649111,90,3
Oranges, raw, navels (Includes foods for USDA's Food Distribution Program)169917480,912,20,2
Oranges, raw, Florida169918460,711,50,2
Oranges, raw, with peel169919631,315,50,3
Oranges, raw, navelscurrent746771470,911,80,2

Household serving sizes

g
cup, sections no membranes
165 g
each, 2-7/8" dia
140 g

Frequently asked questions about Oranges

How many calories in Oranges?

Oranges contains 47 kcal per 100 grams, sourced from USDA FoodData Central.

How much sodium is in Oranges?

Oranges contains 9 mg sodium and 0 mg cholesterol per 100 grams, per USDA FoodData Central.

What are the macros in Oranges?

Per 100 grams, Oranges contains 0.91 g protein, 11.8 g carbohydrates, and 0.15 g total fat.

Is Oranges good for keto or low-carb?

Oranges has 11.8 g carbs per 100 g — typically not a keto or low-carb staple.

How much protein in 1 cup of Oranges?

One cup of Oranges (~165 g) contains about 1.5 g protein, scaled from USDA per-100-g values.

Where does Oranges nutrition data come from?

Nutrition data for Oranges is sourced from USDA FoodData Central (FDC ID 746771). Browse the underlying record at https://fdc.nal.usda.gov/fdc-app.html#/food-details/746771/nutrients.

Diet compatibility

  • Low calorieFewer than 100 kcal per 100 g, so it adds volume and nutrients to a plate without crowding out the calorie budget.
  • Low sodiumUnder 140 mg of sodium per 100 g, the FDA threshold for "low sodium" labeling on packaged foods.
  • Low fatUnder 3 g of total fat per 100 g, the FDA threshold for "low fat" on packaged foods.
  • High vitamin CDelivers at least 20% of the Daily Value for vitamin C per 100 g — an antioxidant that also aids iron absorption.
  • VeganContains no animal-derived ingredients per USDA categorization and is compatible with a fully plant-based diet.
  • VegetarianFits a lacto-ovo vegetarian pattern: plant foods plus dairy and eggs. Excludes meat, poultry, and seafood.
  • Paleo-friendlyFalls within whole-food paleo guidelines: no grains, legumes, dairy, or refined additives in the USDA category.
  • Gluten-freeFree of gluten-containing grains (wheat, rye, barley, malt) by USDA categorization. Verify packaging for heavily processed items.

Foods that pair well with Oranges

Complementary ingredients from related USDA categories — useful starting points when planning a meal around Oranges.

3 meal ideas using Oranges

Starter templates matched to Oranges's nutrient profile. Open the meal-plan generator to turn any of these into a full recipe with shopping list.

  • Breakfast

    Plant-based breakfast with oranges

    A warm bowl of oats with oranges, a spoon of almond butter, and seasonal fruit — entirely plant-based and ready in under ten minutes.

  • Lunch

    Plant-based lunch with oranges

    A warm grain bowl with oranges, chickpeas, seasonal greens, and lemon-tahini dressing — filling, colourful, and entirely plant-based.

  • Dinner

    Low-sodium dinner with oranges

    Roast oranges with olive oil, garlic, and fresh herbs — no added salt — and pair with a simple grain for a dinner under 600 mg of sodium.

Where does this data come from?

Nutrient values are sourced from the USDA FoodData Central database — the U.S. Department of Agriculture's authoritative reference for food composition. Values are averaged across multiple samples to give you a representative reading per 100 grams of edible portion.

Data sourced from USDA FoodData Central (FDC ID: 746771), accessed 2019-12-16.

Published: 2019-12-16

More foods in Fruits and Fruit Juices

Use Oranges in your next meal plan

Melio can build a complete week of meals around Oranges (or any food in our database), tailored to your macro goals and dietary preferences.

Create a meal plan
Oranges: 59 mg Vitamin C, 9 mg Sodium per 100g + recipes | План харчування