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Nutritional Info: Oranges, raw, all commercial varieties

The USDA reference number for this food is: 09200
Note that a ~ (tilde character) next to any nutrient means that we don't have data on that item.
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Nutritional Data for Oranges, raw, all commercial varieties

Nutrition Facts

Serving Size: 1 cup, sections (180g or 6.3 oz)
 

Amount Per Serving

 

Calories

85
Calories from Fat 2
 

% Daily Value*

 

Total Fat

0g
0%
 
Saturated Fat 0g0%
 
Trans Fat 0g
 

Cholesterol

0mg
0%
 

Sodium

0mg
0%
 

Total Carbohydrate

21g
7%
 
Dietary Fiber 4g17%
 
Sugars 17g
 

Protein

2g
 
Vitamin A8% · Vitamin C10%
 
Calcium7% · Iron1%
 
*Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.

Contents

Ambersweet Oranges
Ambersweet Oranges

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Calories

Calories

Serving Size: 1 cup, sections (180g or 6.3 oz)
kcal*kjoules*RDI%
 
Total Calories85 kcal354 kJ4%
 
from Carbs76.1 kcal318.57 kJ
 
from Fat1.8 kcal7.56 kJ
 
from Protein5.7 kcal23.79 kJ
 
from Alcohol0 kcal0 kJ
 
*The unit "kcal" or kilocalories are what most American's think of as 1 Calorie. Other countries use the unit kilojoule (kJ) to measure Food Energy. 1 kcal is equal to 4.184 kilojoules.

Energy and Calorie info for 180 grams of Oranges, raw, all commercial varieties


Vitamin Content

Vitamin Content

Serving Size: 1 cup, sections (180g or 6.3 oz)
AmountRDI%
 
Vitamin A 405 IU 8%
 
Vitamin B6 0.108 mg 5%
 
Vitamin B12 0 mcg 0%
 
Vitamin B12, Added 0 mcg 0%
 
Vitamin C 95.76 mg 10%
 
Vitamin D 0 IU 0%
 
Vitamin D2 ~
 
Vitamin D3 ~
 
Vitamin D (D2 + D3) 0 mcg 0%
 
Vitamin E (Alpha-tocopherol) 0.324 mg 2%
 
Vitamin E, Added 0 mg 0%
 
Vitamin K 0 mcg 0%
 
Thiamin 0.1566 mg 10%
 
Riboflavin 0.072 mg 4%
 
Niacin 0.5076 mg 3%
 
Pantothenic Acid 0.45 mg 4%
 
Folate 54 mcg 14%
 
Folate, Food 54 mcg 14%
 
Folate, DFE 54 mcg DFE 14%
 
Choline 15.12 mg ~
 
Betaine ~
 
*Daily Value not established for starred items.
~Data not available for tilde (~) items.
The chart below shows how much of the recommended daily intake (RDI) of each vitamin that 180g (6.35 oz) of Oranges, raw, all commercial varieties contains. Vitamin RDI for 180 grams of Oranges, raw, all commercial varieties


Mineral Content

Mineral Content

Serving Size: 1 cup, sections (180g or 6.3 oz)
AmountRDI%
 
Calcium 72 mg 7%
 
Iron 0.18 mg 1%
 
Magnesium 18 mg 4%
 
Phosphorus 25.2 mg 3%
 
Potassium 325.8 mg 7%
 
Sodium 0 mg 0%
 
Zinc 0.126 mg 1%
 
Copper 0.081 mg 4%
 
Manganese 0.045 mg 2%
 
Selenium 0.9 mcg 1%
 
Fluoride ~
 
*Daily Value not established for starred items.
~Data not available for tilde (~) items.
The chart below shows how much of the recommended daily intake (RDI) of each mineral that 180g (6.35 oz) of Oranges, raw, all commercial varieties contains. Mineral RDI for 180 grams of Oranges, raw, all commercial varieties


Protein and Amino Acids

Protein & Aminos

Serving Size: 1 cup, sections (180g or 6.3 oz)
AmountRDI%*
 
Protein1.692g3%
 

Essential Aminos

 
Histidine0.0324 g5%
 
Isoleucine0.045 g3%
 
Leucine0.0414 g2%
 
Lysine0.0846 g4%
 
Methionine0.036 g
 
Phenylalanine0.0558 g
 
Threonine0.027 g3%
 
Tryptophan0.0162 g6%
 
Valine0.072 g4%
 

Non-essential Aminos

 
Arginine0.117 g
 
Alanine0.09 g
 
Aspartate0.2052 g
 
Cystine0.018 g
 
Glutamate0.1692 g
 
Glycine0.1692 g
 
Hydroxyproline
 
Proline0.0828 g
 
Serine0.0576 g
 
Tyrosine0.0288 g
 
Methionine + Cystine† 0.054 g 5
 
Phenylalanine + Tyrosine† 0.0846 g 8
 
* Amino acid RDI's are based on the World Health Organization's recommended daily intake for an adult human weighing 70 kg (154.3 pounds). "Protein and amino acid requirements in human nutrition". WHO Press, page 150.

† The World Health Organization provides a single recommended daily intake for the combinations of Methionine and Cysteine and the combination of Phenylalanine and Tyrosine.

Arginine, Cystine and Tyrosine are required by infants and growing children and we have therefore included them in the list of essential amino acids. [Imura K, Okada A (1998). "Amino acid metabolism in pediatric patients"]

~Data not available for tilde (~) items.
Proteins are made up of chains of amino acids. A complete protein contains all essential amino acids. We are currently compiling pages describing the benefits of nutrients and recently wrote about the benefits of Arginine. The chart below is a visual guide showing how complete the protein in Oranges, raw, all commercial varieties is. The chart shows all amino acid and amino combinations for which the World Health Organization (WHO) publish a recommended daily intake (RDI).

The chart below shows the balance of essential amino acids in 180g (6.35 oz) of Oranges, raw, all commercial varieties. The distance from the center shows how much each amino acid contributions to your recommended daily intake (RDI). Please note that this chart is for 180g (6.35 oz) of this food item. Increasing the weight will show a larger contribution to your RDI.
How complete a protein is 180 grams of Oranges, raw, all commercial varieties


Carbohydrate Content

Carbohydrates

Serving Size: 1 cup, sections (180g or 6.3 oz)
AmountRDI%
 
Total Carbohydrates21.15g7%
 
Dietary Fiber4.32g17%
 
Starch~
 
Sugars16.83g
 
Sucrose~
 
Glucose~
 
Fructose~
 
Lactose~
 
Maltose~
 
Galactose~
 
~Data not available for tilde (~) items.
180g (6.35 oz) grams of Oranges, raw, all commercial varieties contains 21.15 grams of carbohydrates which is 7% of your recommended daily carbohydrate intake acording to the Food and Drug Administration guidelines for a 2000 calorie diet. The table below shows how much this food contributes to your recommended daily intake for different total daily calories consumed.

Percent of your daily carbohydrates that 180 grams of Oranges, raw, all commercial varieties contributes


Fats and Fatty Acids

Fatty Acids & Fat

Serving Size: 1 cup, sections (180g or 6.3 oz)
AmountRDI%
 
Total Fat0.216g0%
 
Total Omega-3 Fatty Acids0.0126g
 
Total Omega-6 Fatty Acids0.0324g
 
Total Trans Fatty Acids~
 
Total Trans-monoenoic Fatty Acids~
 
Total Trans-polyenoic Fatty Acids~
 

Total Saturated Fats (Bad Fats)

0.027g0%
 
Arachidic Acid   [Eicosanoic Acid]~
 
Behenic Acid   [Docosanoic Acid]~
 
Butyric Acid   [Butanoic Acid]0g
 
Capric Acid   [Decanoic Acid]0g
 
Caproic Acid   [Hexanoic Acid]0g
 
Caprylic Acid   [Octanoic Acid]0g
 
Lauric Acid   [Dodecanoic Acid]0g
 
Lignoceric Acid   [Tetracosanoic Acid]~
 
Margaric Acid   [Heptadecanoic Acid]~
 
Myristic Acid   [Tetradecanoic Acid]0g
 
Palmitic Acid   [Hexadecanoic Acid]0.0234g
 
Pentadecanoic Acid   [Pentadecanoic Acid]~
 
Stearic Acid   [Octadecanoic Acid]0g
 
Tridecanoic Acid   [Tridecanoic Acid]~
 

Total Monounsaturated Fat (Good Fats)

0.0414g
 
16:1 c~
 
16:1 t~
 
18:1 c~
 
18:1 t~
 
18:1-11t (18:1t n-7)~
 
22:1 c~
 
22:1 t~
 
Erucic Acid   [Docosenoic Acid]0g
 
Gadoleic Acid   [Eicosenoic Acid]0g
 
Heptadecenoic Acid   [Heptadecenoic Acid]~
 
Myristoleic Acid   [Tetradecenoic Acid]~
 
Nervonic Acid   [Cis-Tetracosenoic Acid]~
 
Oleic Acid   [Octadecenoic Acid]0.036g
 
Palmitoleic Acid   [Hexadecenoic Acid]0.0054g
 
Pentadecenoic Acid   [Pentadecenoic Acid]~
 

Total Polyunsaturated Fat (Good Fats)

0.045g
 
18:2 CLAs~
 
18:2 i~
 
18:2 n-6 c,c~
 
18:2 t not further defined~
 
18:2 t,t~
 
18:3i~
 
20:3 n-3~
 
20:3 n-6~
 
20:4 n-6~
 
21:5~
 
22:4~
 
Alpha-Linolenic Acid~
 
Arachidonic Acid   [Eicosatetraenoic Acid]0g
 
Clupanodonic Acid   [Docosapentaenoic Acid (DPA)]0g
 
Docosahexaenoic Acid (DHA)   [Docosahexaenoic Acid (DHA)]0g
 
Eicosadienoic Acid   [Eicosadienoic Acid]~
 
Eicosatrienoic Acid   [Eicosatrienoic Acid]~
 
Gamma-Linolenic Acid   [Gamma-Linolenic Acid]~
 
Linoleic Acid   [Octadecadienoic Acid]0.0324g
 
Linolenic Acid   [Octadecatrienoic Acid]0.0126g
 
Parinaric Acid   [Octadecatetraenoic Acid]0g
 
Timnodonic Acid   [Eicosapentaenoic Acid (EPA)]0g
 
The common name for each fatty acid is shown with the systematic name in square parentheses.

~Data not available for tilde (~) items.
The chart below shows good fats in Oranges, raw, all commercial varieties in relation to bad fats. Read more about each type of fat and fatty acid below.
Good Fat and Bad Fat comparison for 180 grams of Oranges, raw, all commercial varieties
Polyunsaturated Fats: Polyunsaturated fat can be found mostly in nuts, seeds, fish, algae, leafy greens, and krill. Whole food sources are always best, as processing and heating may damage polyunsaturated fats.

Monounsaturated Fats: Foods containing monounsaturated fats reduce LDL (bad) cholesterol, while possibly increasing HDL (good) cholesterol. ["You Can Control Your Cholesterol: A Guide to Low-Cholesterol Living". Merck & Co. Inc.]


Trans Fatty Acids: The National Academy of Sciences has concluded there is no safe level of trans fat consumption. This is because any incremental increase in trans fat intake increases the risk of coronary heart disease. [Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids (Macronutrients). National Academies Press. p. 504]

Saturated Fats: Consumption of saturated fat is a risk factor for cardiovascular disease in the view of the Canadian Heart and Stroke Foundation, the American Heart Association, the British Heart Foundation, the National Heart Foundation of Australia, the National Heart Foundation of New Zealand and the World Heart Federation.

In children, consumption of monounsaturated oils is associated with healthier serum lipid profiles (a group of tests that are often ordered together to determine risk of coronary heart disease.). ["A cross-sectional study of dietary habits and lipid profiles. The Rivas-Vaciamadrid study". Eur. J. Pediatr.].

Omega-3 fatty acids in fish oil, fish and seafood have been shown to lower the risk of heart attacks. [National Institute of Health (August 1, 2005). "Omega-3 fatty acids, fish oil, alpha-linolenic acid"].

Omega-6 fatty acids in sunflower oil and safflower oil may also reduce the risk of cardiovascular disease. [Willett WC (September 2007). "The role of dietary n-6 fatty acids in the prevention of cardiovascular disease". Journal of Cardiovascular Medicine].

In one study, Omega-3 fatty acids reduced prostate tumor growth, slowed histopathological progression, and increased survival. [Mihelin M, Trontelj JV, Stålberg E (August 1991). "Muscle fiber recovery functions studied with double pulse stimulation". Muscle & Nerve 1].

A study published in the Journal of the National Cancer Institute showed that High levels of docosahexaenoic acid were associated with a reduced risk of breast cancer. [Pala V, Krogh V, Muti P, et al. (July 2001). "Erythrocyte membrane fatty acids and subsequent breast cancer: a prospective Italian study". Journal of the National Cancer Institute 93]

Other Nutrients

Other Nutrients

Serving Size: 1 cup, sections (180g or 6.3 oz)
Amount
 
Alcohol0g
 
Water156.15g
 
Ash0.792g
 
Caffeine0mg
 
Theobromine0mg
 
Cholesterol0mg
 
Phytosterols~
 
Campesterol~
 
Stigmasterol~
 
Beta-sitosterol~
 
~Data not available for tilde (~) items.


Diet and Weight Loss Scores

The United States Food and Drug Administration allows the following claims to be made by manufacturers of Oranges, raw, all commercial varieties:

Oranges, raw, all commercial varieties is a good source of Vitamin C, Thiamin, Folate and Fiber. This means that the food contains 10% or more of your RDI for these nutrients.

Diet or Weight Loss Program Score out of 100
(higher is better)
Higher Fiber, Low Fat Diet (e.g. Weight Watchers) 90
Athletic Diet - Low Fat, High Protein and Carbs 94
Low Fat Diet (e.g. Jenny Craig) 91
Low Carb Diet (e.g. Atkins Diet) 0
Low Cholesterol Diet 98
Low Sodium Diet 100
Low Glycemic Index Diet (e.g. South Beach Diet) 27
Low Protein Diet 83
Horizontal bar chart


How long will it take to burn 85 calories and lose weight

To lose weight, you need to burn more calories than you consume. The table below shows how long you need to perform various types of exercise to burn the 85 calories contained in 180g (6.35 oz)g of Oranges, raw, all commercial varieties. The calorie burn rates for each exercise are included and are based on the US Department of Health and Human Services Dietary Guidelines for Americans.
Amount of Moderate Exercise to burn 85 calories
Stretching28 mins(180 cal/hr)
Walking (3.5 mph)18 mins(280 cal/hr)
Bicycling (<10 mph)18 mins(290 cal/hr)
Dancing15 mins(330 cal/hr)
Light gardening/yard work15 mins(330 cal/hr)
Golf (walking and carrying clubs)15 mins(330 cal/hr)
Hiking14 mins(370 cal/hr)
Amount of Vigorous exercise to burn 85 calories
Weight lifting (vigorous effort)12 mins(440 cal/hr)
Heavy yard work (chopping wood)12 mins(440 cal/hr)
Basketball (vigorous)12 mins(440 cal/hr)
Walking (4.5 mph)11 mins(460 cal/hr)
Aerobics11 mins(480 cal/hr)
Swimming (slow freestyle laps)10 mins(510 cal/hr)
Running/jogging (5 mph)9 mins(590 cal/hr)
Bicycling (>10 mph)9 mins(590 cal/hr)
Exercise profile for 180g (6.35 oz) of Oranges, raw, all commercial varieties

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USDA SR23 2010 Nutritional Data on SkipThePie.org. "Oranges, raw, all commercial varieties" SkipThePie.org. Ed. SkipThePie 2011. SkipThePie.org. 24 Jun 2019 https://skipthepie.org/fruits-and-fruit-juices/oranges-raw-all-commercial-varieties/

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Rhubarb, frozen, uncooked Rhubarb, raw Rose-apples, raw
Roselle, raw Rowal, raw Sapodilla, raw
Sapote, mamey, raw Soursop, raw Strawberries, canned, heavy syrup pack, solids and liquids
Strawberries, frozen, sweetened, sliced Strawberries, frozen, sweetened, whole Strawberries, frozen, unsweetened
Strawberries, raw Sugar-apples, (sweetsop), raw Tamarind nectar, canned
Tamarinds, raw Tangerine juice, canned, sweetened Tangerine juice, frozen concentrate, sweetened, diluted with 3 volume water
Tangerine juice, frozen concentrate, sweetened, undiluted Tangerine juice, raw Tangerines, (mandarin oranges), canned, juice pack
Tangerines, (mandarin oranges), canned, juice pack, drained Tangerines, (mandarin oranges), canned, light syrup pack Tangerines, (mandarin oranges), raw
USDA Commodity peaches, canned, light syrup, drained USDA Commodity pears, canned, juice pack, drained USDA Commodity pears, canned, light syrup, drained
USDA Commodity, mixed fruit (peaches, pears, grapes), canned, light syrup, drained USDA Commodity, mixed fruit (peaches, pears, grapes), canned, light syrup, solids and liquids Watermelon, raw




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