Calories in an Orange

Ok,I have built this chart to help you estimate about how many calories in an orange. The turning point occurs when oranges are about 2 and 5/8 inches inches in diameter which is about the size of  a tennis ball.  Smaller  oranges are about 50 calories and larger oranges are about 75 calories. A really big orange will be close to 100 calories.


   Calories
(Calorie Cash™)
   Calories   (Calorie Cash™)   Calories   (Calorie Cash™)    Calories (Calorie Cash™)    Calories    (Calorie Cash™)    Calories   (Calorie Cash™)
100 grams      2-3/8" dia        96 grams      2-1/2" dia         88 grams       2-5/8" dia         96 grams     2-7/8" dia          140 grams   3-1/16" dia         184 grams
Orange type: size of a tennis ball
All Commercial Varieties 47    (0.50) 45    (0.50) 62    (0.50) 86    (1.00)
Navel  49    (0.50) 69    (0.75)
California, Valencias 49    (0.50) 59    (0.50)
Florida 46    (0.50) 65    (0.75)
Mandarin (Tangerines) 53    (0.50) 47    (0.50)


If you are trying to lose weight, an orange is an excellent food choice.  It is a much better choice than orange juice.  The fiber will fill you up more and last with you longer.  I do not know about you, but I can drink 200 calories of orange juice in a heart beat.
My orange tree in my frunt yard
Add shredded coconut to orange sections to make one of my favorite desserts...Ambrosia.

Another great dessert...peel an orange and then slice it across the sections...drizzle with about 1/4 teaspoon honey.

I also like to eat oranges right off the tree.  Check out this beautiful orange tree in my front yard in South Georgia (USA)
Starting in November I can eat oranges for about 5 months. Gardening and picking fruit also is a fun way to burn a few more calories.


What are your favorite healthy ways to eat an orange?


  Now for nutrition, As you can see an orange is a good source of vitamins and minerals.




Nutrient

Unit

cup, sections

large (3-1/16" dia)

small (2-3/8" dia)

fruit (2-5/8" dia)

 

 

100.0g

180g

184g

96g

131g

Water

g

86.75

156.15

159.62

83.28

113.64

Energy

kcal

47

85

86

45

62

Protein

g

0.94

1.69

1.73

0.9

1.23

Total lipid (fat)

g

0.12

0.22

0.22

0.12

0.16

Carbohydrate, by difference

g

11.75

21.15

21.62

11.28

15.39

Fiber, total dietary

g

2.4

4.3

4.4

2.3

3.1

Sugars, total

g

9.35

16.83

17.2

8.98

12.25

Minerals

Calcium, Ca

mg

40

72

74

38

52

Iron, Fe

mg

0.1

0.18

0.18

0.1

0.13

Magnesium, Mg

mg

10

18

18

10

13

Phosphorus, P

mg

14

25

26

13

18

Potassium, K

mg

181

326

333

174

237

Sodium, Na

mg

0

0

0

0

0

Zinc, Zn

mg

0.07

0.13

0.13

0.07

0.09

Vitamins

Vitamin C, total ascorbic acid

mg

53.2

95.8

97.9

51.1

69.7

Thiamin

mg

0.087

0.157

0.16

0.084

0.114

Riboflavin

mg

0.04

0.072

0.074

0.038

0.052

Niacin

mg

0.282

0.508

0.519

0.271

0.369

Vitamin B-6

mg

0.06

0.108

0.11

0.058

0.079

Folate, DFE

mcg_DFE

30

54

55

29

39

Vitamin B-12

µg

0

0

0

0

0

Vitamin A, RAE

mcg_RAE

11

20

20

11

14

Vitamin A, IU

IU

225

405

414

216

295

Vitamin E (alpha-tocopherol)

mg

0.18

0.32

0.33

0.17

0.24

Vitamin D (D2 + D3)

µg

0

0

0

0

0

Vitamin D

IU

0

0

0

0

0

Vitamin K (phylloquinone)

µg

0

0

0

0

0

Lipids

Fatty acids, total saturated

g

0.015

0.027

0.028

0.014

0.02

Fatty acids, total monounsaturated

g

0.023

0.041

0.042

0.022

0.03

Fatty acids, total polyunsaturated

g

0.025

0.045

0.046

0.024

0.033

Cholesterol

mg

0

0

0

0

0

Other

Caffeine

mg

0

0

0

0

0






After a big 200 calorie bowl of soup, I just had a great 50 calorie snack. It was nothing more than an orange cut in eight pieces with a cup of tea. it is messy so be sure to have some napkins. Pour the juice that is left on your plate into the rest of the tea.




Related Resources at Ideal-Weight-Chats.com

For more calorie ideas try:

Calories in Fruit.
or
50 Calorie snack ideas
or
Calories in Orange juice.



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