Orange (1 medium)

131 g
62 Calories
Fruits
Insight

The medium orange is a globally beloved citrus fruit instantly recognized by its vibrant, textured rind and incredibly juicy interior segments. Offering a perfectly balanced sweet and tart flavor profile, this refreshing fruit is a versatile staple in both sweet and savory culinary applications. Beyond being effortlessly peeled and enjoyed as a convenient on-the-go snack, fresh oranges are frequently pressed into revitalizing morning juices, sliced into vibrant fruit or leafy green salads, and blended into tangy meat marinades. Even the outer peel is highly valued in the kitchen, providing an aromatic zest that elevates baked goods, vinaigrettes, and craft beverages with a bright, concentrated burst of citrus essence.

Culinary & Storage Tips

Selection

Look for oranges that feel firm, heavy for their size, and have a brightly colored, finely textured skin without any soft or moldy spots.

Storage

Store oranges at room temperature for up to a week, or keep them loose in the crisper drawer of your refrigerator to extend their freshness for up to 3 to 4 weeks.

Healthy Uses

  • Peel and slice into a spinach or arugula salad for a bright burst of citrus flavor.
  • Blend whole segments into a morning smoothie to add natural sweetness and extra vitamin C without added sugars.
  • Use the fresh zest and juice to create a light, tangy marinade or dressing for grilled chicken, tofu, or fish.

Macronutrients

Per Serving

1.3g Protein · 15.4g Carbs · 0.2g Fat

Micronutrients

NutrientAmount
Calcium
Choline
Copper
Folate (B9)
Iron
Magnesium
Manganese
Niacin (B3)
Phosphorus
Potassium
Riboflavin (B2)
Selenium
Sodium
Thiamin (B1)
Vitamin A
Vitamin B12
Vitamin B6
Vitamin C
Vitamin D
Vitamin E
Vitamin K
Zinc

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