Orange calories: fact vs fiction & full nutritional values

Orange: history and symbol of the Sicilian sun

Before going into detail about the calories of orange, it is interesting to understand more about the history of this citrus fruit. Although this fruit is often associated with Sicily, of which it has become a symbol over the years, its roots are to be found in East Asia. In fact, the origin of the orange is linked to China, where it was grown in winter before being imported to Europe in the fifteenth century.

It was Portuguese sailors who brought the orange to the Old Continent: it is therefore no coincidence that in many languages, the orange is called with words similar to the term “Portugal“. However, it is possible that the fruit had reached Sicily well before Portuguese imports, probably by land means via the Silk Road.

If the dating and methods of the arrival of the orange in Sicily remain uncertain, a fact is that the island and its climate have always represented one of the best fertile soils for the cultivation of this fruit. In particular, Sicily also boasts a specific variety, called “Blood Orange of Sicily“ with the IGP mark for Tarocco, Moro and Sanguinello oranges grown mainly in the territories of Catania, Enna and Syracuse.

Thanks to the favorable climate of Sicily even in the coldest months, oranges are grown in large quantities, representing a real “winter sun” with their summer and warm colors. An emblem of freshness and bright and sunny colors, it is no coincidence that the orange has become a symbol of Sicily, reflecting its tradition, history and culture.

Orange calories: the official figures

But how many calories are in orange? To fully understand the nutritional values, it is good to differentiate kilocalories from density energy efficiency. In fact, the former represent a unit of measurement of the energy provided by food, with a kcal that corresponds to 1000 calories (cal). Instead, energy density concerns the amount of energy and therefore kcal per gram of food.

In this regard, it is important to consider that the value is often calculated on 100 g. However, it is also important to take into account the figure per actual portion, which in the case of an orange can vary from 120 to 300 g.

Calories per 100 g and per serving

According to CREA/INRAN, the Food and Nutrition Research Center, per 100 g, the kcal of oranges are about 37.

If, on the other hand, you opt for the calculation of calories per portion, while the kcal of an average orange of about 150 g are 56. For large oranges weighing from 200 g upwards, the indicated value starts at about 70 kcal.

Comparison of varieties and sizes

Based on the nutritional tables provided by CREA, it is possible to compare the main varieties of Sicilian oranges .

Table 1. Source: https://www.alimentinutrizione.it/tabelle-nutrizionali/008000 Calorie content: 34-47 kcal per 100g

Nutritional composition: water, sugars and vitamins

Here is a table summarizing the main elements of the average nutritional composition of a fresh orange, processed from the data provided by CREA.

Orange Juice vs Whole Fruit: Nutritional Differences

After analyzing the calories of the orange in detail, evaluating how many calories an average citrus fruit has if eaten pure, it is possible to move on to analyze the juice. In fact, many prefer to take only orange juice: but is it nutritionally equivalent to the whole fruit?

In fact, you can find some differences in both calories and nutritional intake by comparing the values of orange and juice. In particular, the intake of fiber in the juice is significantly reduced, useful for giving a sense of satiety and for intestinal health. In addition, to take a glass of orange juice it is necessary to squeeze more fruits, which also sees the sugars consumed and the glycemic load of the body increase.

Suffice it to say that the sugars contained in a whole orange are about 11.7 g, while in a 200 ml glass of orange juice there are about 16.4 g. As for calories, a whole orange contains about 56 kcal, while in the juice there are about 65.3 kcal.

Benefits and contraindications of oranges

The benefits of orange are different due to the properties and nutrients contained in this citrus fruit. In particular, orange helps support the immune system, thanks to vitamin C and antioxidants. To this must be added that it improves the degree of hydration of the body and that it allows iron to be better absorbed, transforming it into a form that is easier to synthesize.

Although it is a healthy food, it is also possible to indicate the presence of some contraindications. For example, the intake of orange is not recommended in the presence of acidity, reflux problems, gastritis, intolerances and allergies, as it could accentuate the symptoms or trigger allergic reactions. In addition, it is a food that in large quantities tends to erode dental enamel. Finally, it is important to avoid eating oranges in case you are taking medications such as ACE inhibitors or diuretics that increase potassium.

When and how to eat oranges

It is recommended to consume oranges in the height of their season, i.e. between November and June, so that you can absorb the maximum nutrients from the fruit and fully enjoy its flavor. However, thanks to imports and crops, it is possible to consume oranges throughout the year.

As for the time of day when it is best to consume oranges, a popular saying states that “the orange in the morning is gold, the afternoon is silver, the evening is lead”, claiming that the early hours of the day are the best time to eat the citrus fruit. However, there is no scientific evidence about it and it can be said that it is possible to consume oranges at any time of the day. In general, it is preferable to eat them as a snack, for breakfast or after training, perhaps combining them with almonds or spinach, legumes and meats to improve the absorption of the iron contained in these foods.

In particular, according to experts, it is not recommended to eat oranges when they have mold or if you are taking drugs such as ACE inhibitors or diuretics. In addition, it is best to avoid taking oranges if you suffer from gastric reflux, colitis or, if consumed in the evening, insomnia.

As for how to eat oranges, it is a particularly versatile fruit that can be consumed alone or as an ingredient in other preparations. Surely, the best way to get the most of the nutrients of the orange is to simply eat the fruit, even in salads. However, you can also drink fresh orange juice and use the zest, making sure to use untreated oranges, such as those from Tenuta Donna Fina whose peel is 100% edible.

FAQs about the calories and use of orange