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Nutritional Info: Oranges, raw, navels

The USDA reference number for this food is: 09202
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, navels

Nutrition Facts

Serving Size: 1 cup sections, without membranes (165g or 5.8 oz)
 

Amount Per Serving

 

Calories

81
Calories from Fat 2
 

% Daily Value*

 

Total Fat

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

Cholesterol

0mg
0%
 

Sodium

2mg
0%
 

Total Carbohydrate

21g
7%
 
Dietary Fiber 4g15%
 
Sugars 14g
 

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

Navel Oranges
Navel Oranges

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Calories

Calories

Serving Size: 1 cup sections, without membranes (165g or 5.8 oz)
kcal*kjoules*RDI%
 
Total Calories81 kcal338 kJ4%
 
from Carbs74.5 kcal311.66 kJ
 
from Fat2.1 kcal8.67 kJ
 
from Protein5 kcal21.11 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 165 grams of Oranges, raw, navels


Vitamin Content

Vitamin Content

Serving Size: 1 cup sections, without membranes (165g or 5.8 oz)
AmountRDI%
 
Vitamin A 407.55 IU 8%
 
Vitamin B6 0.13035 mg 7%
 
Vitamin B12 0 mcg 0%
 
Vitamin B12, Added ~
 
Vitamin C 97.515 mg 10%
 
Vitamin D 0 IU 0%
 
Vitamin D2 ~
 
Vitamin D3 ~
 
Vitamin D (D2 + D3) 0 mcg 0%
 
Vitamin E (Alpha-tocopherol) 0.2475 mg 1%
 
Vitamin E, Added ~
 
Vitamin K 0 mcg 0%
 
Thiamin 0.1122 mg 7%
 
Riboflavin 0.08415 mg 5%
 
Niacin 0.70125 mg 4%
 
Pantothenic Acid 0.43065 mg 4%
 
Folate 56.1 mcg 14%
 
Folate, Food 56.1 mcg 14%
 
Folate, DFE 56.1 mcg DFE 14%
 
Choline 13.86 mg ~
 
Betaine 0.165 mg ~
 
*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 165g (5.82 oz) of Oranges, raw, navels contains. Vitamin RDI for 165 grams of Oranges, raw, navels


Mineral Content

Mineral Content

Serving Size: 1 cup sections, without membranes (165g or 5.8 oz)
AmountRDI%
 
Calcium 70.95 mg 7%
 
Iron 0.2145 mg 1%
 
Magnesium 18.15 mg 5%
 
Phosphorus 37.95 mg 4%
 
Potassium 273.9 mg 6%
 
Sodium 1.65 mg 0%
 
Zinc 0.132 mg 1%
 
Copper 0.06435 mg 3%
 
Manganese 0.04785 mg 2%
 
Selenium 0 mcg 0%
 
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 165g (5.82 oz) of Oranges, raw, navels contains. Mineral RDI for 165 grams of Oranges, raw, navels


Protein and Amino Acids

Protein & Aminos

Serving Size: 1 cup sections, without membranes (165g or 5.8 oz)
AmountRDI%*
 
Protein1.5015g3%
 

Essential Aminos

 
Histidine0.02145 g3%
 
Isoleucine0.02805 g2%
 
Leucine0.04785 g2%
 
Lysine0.0627 g3%
 
Methionine0.01485 g
 
Phenylalanine0.03465 g
 
Threonine0.0297 g3%
 
Tryptophan0.01485 g5%
 
Valine0.0429 g2%
 

Non-essential Aminos

 
Arginine0.18975 g
 
Alanine0.0528 g
 
Aspartate0.22935 g
 
Cystine0.0165 g
 
Glutamate0.40755 g
 
Glycine0.03795 g
 
Hydroxyproline
 
Proline0.29865 g
 
Serine0.06105 g
 
Tyrosine0.02145 g
 
Methionine + Cystine† 0.03135 g 3
 
Phenylalanine + Tyrosine† 0.0561 g 5
 
* 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, navels 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 165g (5.82 oz) of Oranges, raw, navels. 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 165g (5.82 oz) of this food item. Increasing the weight will show a larger contribution to your RDI.
How complete a protein is 165 grams of Oranges, raw, navels


Carbohydrate Content

Carbohydrates

Serving Size: 1 cup sections, without membranes (165g or 5.8 oz)
AmountRDI%
 
Total Carbohydrates20.691g7%
 
Dietary Fiber3.63g15%
 
Starch0g
 
Sugars14.025g
 
Sucrose7.062g
 
Glucose3.2505g
 
Fructose3.7125g
 
Lactose0g
 
Maltose0g
 
Galactose0g
 
~Data not available for tilde (~) items.
165g (5.82 oz) grams of Oranges, raw, navels contains 20.691 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 165 grams of Oranges, raw, navels contributes


Fats and Fatty Acids

Fatty Acids & Fat

Serving Size: 1 cup sections, without membranes (165g or 5.8 oz)
AmountRDI%
 
Total Fat0.2475g0%
 
Total Omega-3 Fatty Acids0.01485g
 
Total Omega-6 Fatty Acids0.03795g
 
Total Trans Fatty Acids~
 
Total Trans-monoenoic Fatty Acids~
 
Total Trans-polyenoic Fatty Acids~
 

Total Saturated Fats (Bad Fats)

0.02805g0%
 
Arachidic Acid   [Eicosanoic Acid]~
 
Behenic Acid   [Docosanoic Acid]~
 
Butyric Acid   [Butanoic Acid]~
 
Capric Acid   [Decanoic Acid]~
 
Caproic Acid   [Hexanoic Acid]~
 
Caprylic Acid   [Octanoic Acid]~
 
Lauric Acid   [Dodecanoic Acid]~
 
Lignoceric Acid   [Tetracosanoic Acid]~
 
Margaric Acid   [Heptadecanoic Acid]~
 
Myristic Acid   [Tetradecanoic Acid]~
 
Palmitic Acid   [Hexadecanoic Acid]0.02805g
 
Pentadecanoic Acid   [Pentadecanoic Acid]~
 
Stearic Acid   [Octadecanoic Acid]~
 
Tridecanoic Acid   [Tridecanoic Acid]~
 

Total Monounsaturated Fat (Good Fats)

0.0495g
 
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]~
 
Gadoleic Acid   [Eicosenoic Acid]~
 
Heptadecenoic Acid   [Heptadecenoic Acid]~
 
Myristoleic Acid   [Tetradecenoic Acid]~
 
Nervonic Acid   [Cis-Tetracosenoic Acid]~
 
Oleic Acid   [Octadecenoic Acid]0.0429g
 
Palmitoleic Acid   [Hexadecenoic Acid]0.00495g
 
Pentadecenoic Acid   [Pentadecenoic Acid]~
 

Total Polyunsaturated Fat (Good Fats)

0.05115g
 
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]~
 
Clupanodonic Acid   [Docosapentaenoic Acid (DPA)]~
 
Docosahexaenoic Acid (DHA)   [Docosahexaenoic Acid (DHA)]~
 
Eicosadienoic Acid   [Eicosadienoic Acid]~
 
Eicosatrienoic Acid   [Eicosatrienoic Acid]~
 
Gamma-Linolenic Acid   [Gamma-Linolenic Acid]~
 
Linoleic Acid   [Octadecadienoic Acid]0.03795g
 
Linolenic Acid   [Octadecatrienoic Acid]0.01485g
 
Parinaric Acid   [Octadecatetraenoic Acid]~
 
Timnodonic Acid   [Eicosapentaenoic Acid (EPA)]~
 
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, navels in relation to bad fats. Read more about each type of fat and fatty acid below.
Good Fat and Bad Fat comparison for 165 grams of Oranges, raw, navels
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, without membranes (165g or 5.8 oz)
Amount
 
Alcohol~
 
Water141.8505g
 
Ash0.7095g
 
Caffeine~
 
Theobromine~
 
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, navels:

Oranges, raw, navels is a good source of Vitamin C, 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 93
Low Fat Diet (e.g. Jenny Craig) 90
Low Carb Diet (e.g. Atkins Diet) 0
Low Cholesterol Diet 98
Low Sodium Diet 99
Low Glycemic Index Diet (e.g. South Beach Diet) 26
Low Protein Diet 85
Horizontal bar chart


How long will it take to burn 81 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 81 calories contained in 165g (5.82 oz)g of Oranges, raw, navels. 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 81 calories
Stretching27 mins(180 cal/hr)
Walking (3.5 mph)17 mins(280 cal/hr)
Bicycling (<10 mph)17 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)
Hiking13 mins(370 cal/hr)
Amount of Vigorous exercise to burn 81 calories
Weight lifting (vigorous effort)11 mins(440 cal/hr)
Heavy yard work (chopping wood)11 mins(440 cal/hr)
Basketball (vigorous)11 mins(440 cal/hr)
Walking (4.5 mph)11 mins(460 cal/hr)
Aerobics10 mins(480 cal/hr)
Swimming (slow freestyle laps)10 mins(510 cal/hr)
Running/jogging (5 mph)8 mins(590 cal/hr)
Bicycling (>10 mph)8 mins(590 cal/hr)
Exercise profile for 165g (5.82 oz) of Oranges, raw, navels

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USDA SR23 2010 Nutritional Data on SkipThePie.org. "Oranges, raw, navels" SkipThePie.org. Ed. SkipThePie 2011. SkipThePie.org. 27 Jun 2019 https://skipthepie.org/fruits-and-fruit-juices/oranges-raw-navels/

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Prunes, canned, heavy syrup pack, solids and liquids Prunes, dehydrated (low-moisture), stewed Prunes, dehydrated (low-moisture), uncooked
Pummelo, raw Quinces, raw Raisins, golden seedless
Raisins, seeded Raisins, seedless Rambutan, canned, syrup pack
Raspberries, canned, red, heavy syrup pack, solids and liquids Raspberries, frozen, red, sweetened Raspberries, raw
Raw Abiyuch Raw Acerola Juice Raw Apple with skin
Raw Apple without skin Raw Apple without skin (boiled) Raw Apple without skin (microwaved)
Raw Apricots Raw West Indian Cherry (Acerola) Rhubarb, frozen, cooked, with sugar
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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