Food guide

Orange

A whole-fruit vitamin C source that also carries folate and useful fibre in the segment walls.

FruitPlant-Based

Orange, a nutrient-dense fruit food, photographed on a plain linen surface

Nutrition per 100 g

Standardised to 100 g of orange for fair comparison. Typical serving: 1 medium orange (131 g) — 62 kcal per 131 g serving.

Nutrition information for Orange
Nutrient	Per 100 g	Per serving (131 g)	Per 100 kcal
Energy	47 kcal	62 kcal	100 kcal
Protein	0.9 g	1.2 g	1.9 g
Carbohydrate	11.8 g	15.4 g	24.8 g
Fat	0.2 g	0.2 g	0.3 g
Fibre	2.4 g	3.1 g	5 g

Figures are typical values and vary with variety, preparation and brand.

Micronutrients

Vitamins and minerals per 100 g of orange, with a typical serving and FDA Daily Value for adults.

Micronutrients for Orange
Nutrient	Per 100 g	Per serving (131 g)	% DV
Vitamins
Vitamin C	158 mg	207 mg	176%
Thiamin	0.055 mg	0.072 mg	5%
Riboflavin	0.1 mg	0.13 mg	8%
Niacin	1.1 mg	1.4 mg	7%
Vitamin B6	0.33 mg	0.43 mg	19%
Minerals
Calcium	4.9 mg	6.4 mg	<1%
Iron	0.37 mg	0.48 mg	2%
Magnesium	10.4 mg	13.6 mg	2%
Phosphorus	26.6 mg	34.8 mg	2%
Potassium	201 mg	263 mg	4%
Sodium	0 mg	0 mg	0%
Zinc	0.24 mg	0.31 mg	2%
Selenium	0.3 µg	0.39 µg	<1%
Copper	0.035 mg	0.046 mg	4%
Manganese	0.15 mg	0.2 mg	7%

Source: USDA FoodData Central — Peppers, bell, orange, raw

% DV uses FDA Daily Values for adults. Nutrients that USDA does not report for this entry are omitted. Values vary with variety, preparation and brand.

Why eat orange?

Comfortably covers a day's vitamin C in one fruit.
Eaten alongside plant iron sources, it improves iron absorption.
More filling than the equivalent glass of juice.

How to include it

Segment into salads with fennel and olive oil.
Eat with a lentil or spinach dish to raise iron absorption.
Zest into yogurt or dressings before juicing the fruit.

Things to consider

Citrus can aggravate reflux in some people.
Grapefruit and some citrus interact with medicines; check with a pharmacist.

Educational content. This article is for general information and is not medical advice. Speak to a qualified health professional about your individual circumstances.

Spinach, a nutrient-dense nutrient-dense food, photographed on a plain linen surface

Nutrient-DensePlant-Based

Spinach, raw

A leafy green with a high micronutrient yield for very few calories.

kcal: 23
protein: 2.9 g
fibre: 2.2 g

per 100 g · Typical serving: 100 g raw

Lentils, a nutrient-dense protein-rich food, photographed on a plain linen surface

Protein-RichFibre-Rich

Lentils, cooked

One of the most efficient sources of protein and fibre together, at a very low cost per serving.

kcal: 116
protein: 9 g
fibre: 8 g

per 100 g · Typical serving: 100 g cooked

FruitNutrient-Dense

Kiwi

Exceptional vitamin C density, plus actinidin — an enzyme with real evidence for easing constipation.

kcal: 61
protein: 1.2 g
fibre: 3 g

per 100 g · Typical serving: 2 fruit (138 g)

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