The New Complete Book of Food

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r Oranges

Nutritional Profile

Energy value (calories per serving): Low

Protein: Low

Fat: Low

Saturated fat: Low

Cholesterol: None

Carbohydrates: High

Fiber: High

Sodium: Low

Major vitamin contribution: Folate, vitamin C

Major mineral contribution: Potassium

About the Nutrients in This Food

Oranges are high in sugars and soluble dietary fiber (pectins), one of the

best sources of vitamin C, which is concentrated in the white tissue just

under the skin, and an excellent source of the B vitamin folate.

One cup fresh orange juice (with pulp) has 0.5 g dietary fiber, 74 mcg

folate (19 percent of the RDA), 124 mg vitamin C (1.5 times the RDA for a

woman, 1.4 times the RDA for a man), and 496 mg potassium.

One small orange, 2.4-inch diameter, has 2.3 g dietary fiber, 29 mcg

folate (7 percent of the RDA), 51 mg vitamin C (68 percent of the RDA for

a woman, 57 percent of the RDA for a man), and 178 mg potassium.

The Most Nutritious Way to Serve This Food

Freshly sliced, quartered, or squeezed.

Diets That May Restrict or Exclude This Food

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Buying This Food

Look for: Firm fruit that is heavy for its size; the heavier the orange, the

juicier it is likely to be. The skin on juice oranges (Valencias from Florida)