Oranges Overview
Oranges are famous for vitamin C but also provide fiber, folate, potassium, and flavonoids that support immune function, heart health, and skin quality.
Why Oranges Helps With Weight Loss
Successful weight loss isn't about deprivation—it's about choosing foods that satisfy hunger, provide essential nutrients, and support your metabolism. The best weight loss foods are nutrient-dense, meaning they deliver maximum nutrition per calorie.
Oranges Nutrition Facts
Per 140g (140g (1 medium orange))
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 62 | — |
| Protein | g | 0% |
| Total Carbohydrates | 15.4g | 6% |
| Dietary Fiber | 3.1g | 11% |
| Sugar | g | — |
| Total Fat | g | 0% |
| potassium | 237mg | 5% |
| vitaminC | 70mg | 78% |
| calcium | 52mg | 5% |
| vitaminA | 14µg | 2% |
| folate | 40µg | 10% |
GI: 43 ()
Key Nutrients in Oranges for Weight Loss
Fiber
3.1gSupports weight loss by providing essential fiber
Best Ways to Eat Oranges for Weight Loss
- Fresh, whole fruit for maximum fiber
- Segmented into salads
- Juiced (though eating whole is better)
- Zest added to cooking for concentrated flavor
Pro Tip:
For sustainable weight loss, aim for a moderate calorie deficit of 300-500 calories per day. This allows for steady fat loss while preserving muscle mass and energy levels.
Oranges Health Benefits
- Excellent source of vitamin C for immune support
- High in fiber for digestive health
- Contains flavonoids for heart health
- Provides folate for cell growth
- Hydrating with high water content
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