Calories in Pomarancza
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Other tools you may find usefulOrange - a juicy citrus fruit full of energy and immunity
Orange is one of the most frequently consumed citrus fruits in the world, famous for its exceptional juiciness, refreshing taste and intense aroma. It comes from southern China, and today its cultivation is concentrated in the warm climate of the Mediterranean basin, Brazil and the USA. From a dietary perspective, an orange is a fruit with low caloric density - 100 grams of the edible part contains about 47 kilocalories (kcal). It consists of over 86% water, which makes it perfectly hydrate the body and helps maintain a caloric deficit, while providing energy in the form of natural sugars and vitamins.
Our online orange calorie calculator allows you to quickly and precisely convert the calorie content of a fruit depending on its weight and compares the nutritional value of the whole orange with the juice squeezed from it.
Why is a whole orange better than orange juice? Hesperidin and fiber
Many consumers treat freshly squeezed orange juice as a synonym for health. However, from a dietary point of view, eating a whole orange has much more benefits than drinking a glass of juice:
- Loss of fiber in the juice:When juicing, almost all the dietary fiber (pulp and pellicles) is removed. Fiber slows down the absorption of simple sugars (fructose) into the blood. Juice without fiber has a much higher glycemic load, causing sudden spikes in glucose and insulin spikes, which promotes fat storage.
- Calorie density:To prepare one glass of juice (250 ml), you need to squeeze as many as 3 medium oranges. By drinking the juice, you provide your body with the sugar and calories from three fruits in just a minute, without giving your stomach the satiety that eating three whole oranges would give.
- Hesperidin:This is a powerful flavonoid present in large amounts in the white inner peel of oranges (albedo). Hesperidin seals blood vessels, has anti-inflammatory properties, lowers blood pressure and helps reduce cholesterol. By eating a whole orange along with the white membranes, you get much more of it than by drinking clear juice.
Table of nutritional values and macronutrients in 100g of fresh orange
The table below shows the nutritional profile of 100 grams of freshly peeled orange:
| Nutrient | Content in 100g of pulp | Role in the human body | Recommended Daily Allowance (RDA) |
|---|---|---|---|
| Energy value | 47 kcal | Low caloric value, supports weight loss. | 2.3% (with a diet of 2000 kcal) |
| Carbohydrates | 11.75 g | Mainly fructose and glucose. | 3.9% |
| Dietary fiber | 2.4 g | Supports digestion and satiety. | 9.6% |
| Protein | 0.94 g | Low plant protein content. | 1.9% |
| Fat | 0.12 g | Low fat content. | 0.2% |
| Vitamin C | 53.2 mg | Key antioxidant, immunity, iron absorption. | 66.5% |
| Calcium | 40 mg | A bone-building component (very high for a fruit). | 5.0% |
Frequently Asked Questions (FAQ)
How many calories does one medium orange have?
A medium-sized orange weighs about 150-170 grams after peeling. This fruit provides about 70-80 kilocalories (kcal).
What is the glycemic index (GI) of oranges?
The glycemic index of fresh orange is 40 (low), which makes it safe for people with insulin resistance and diabetes. However, it should be remembered that the index of squeezed juice increases to approximately 50-55 and it has a much higher glycemic load.
Is the white part of orange peel edible?
Yes, the white, spongy layer under the orange peel (called albedo) is 100% edible and very healthy. It contains a powerful dose of pectin fiber and hesperidin (vitamin P), which strengthens blood vessels. It should not be peeled too thoroughly.
Are oranges a good source of calcium?
For a fruit, oranges contain a surprising amount of calcium - about 40 mg per 100g. This is good news for people on a vegan diet or avoiding dairy products.
How many calories does a glass of orange juice have?
A glass (250 ml) of freshly squeezed orange juice provides about 110-120 kcal and about 22-25 grams of simple sugars. Due to the lack of fiber, it does not make you feel full and quickly raises blood sugar levels.