Oranges, as we have known for some time now, are citrus fruits that have many beneficial properties useful for the correct functioning of our body. They are mainly winter fruits, essential in particular, thanks to vitamin C, to strengthen the immune system. But it does not end there: thanks to the substances present in both the pulp and the peel, oranges help, for example, digestion, the absorption of fats and carbohydrates and prevent tumors. Furthermore, this type of citrus fruit is excellent to include in the diet, not only because they contain very few calories , but also because they help you lose extra pounds. Let's take a closer look at how many calories an orange has, the nutritional values ​​and why oranges help you lose weight.

Orange calories: how many does it have?

As we anticipated, the calories of the orange are really few: for 100 g of orange there are about 34 kcal, while about 100 g of orange juice have 45 kcal. Therefore, we are faced with a truly indispensable fruit to include in the daily diet, as it is very rich in water, has a conspicuous quantity of vitamins, has various beneficial properties and very few calories.

Orange: nutritional values

However, we must not only consider the calories, but all the nutritional values ​​from which we can benefit. Here is specifically what we find in 100 g of orange:

• Fat: 0.12 g
• Carbohydrates: 11.75 g
• Protein: 0.94 g
• Fiber: 2.4 g
• Sugars: 9.35 g
• Water: 86.75 g
• Ash: 0.44 g

Regarding minerals:

• Calcium: 40 mg
• Phosphorus: 14 mg
• Potassium: 181 mg
• Iron 0.1
• Magnesium: 10 mg
• Zinc: 0.07 mg
• Copper: 0.045 mg
• Manganese: 0.025 mg
• Selenium: 0.5 mc

Vitamins:

• Vitamin A, IU: 225 IU
• Vitamin A, RAE: 11 mcg_RAE
• Thiamine (Vit. B1): 0.087 mg
• Riboflavin (Vit. B2): 0.04 mg
• Niacin (Vit. B3): 0.282 mg
• Pantothenic Acid (Vit. B5): 0.25 mg
• Pyridoxine (Vit. B): mg 0.06
• Dietary folate: mcg 30
• Folate, DFE: mcg_DFE: 30
• Folate, total: mcg 30
• Ascorbic acid (Vit. C): mg 53.2
• Alpha-tocopherol (Vit. E): mg 0.18
• Total choline (Vit. J): 8.4 mg
• Carotene, beta: mcg 71
• Carotene, alpha: mcg 11
• Cryptoxanthin, beta: mcg 16
• Lutein + Zeaxanthin: mcg 129

Lipids

• Fatty acids, monounsaturated g 0.023
• Fatty acids, polyunsaturated g 0.025
• Fatty acids, saturated g 0.015

Amino acids

• Aspartic acid g 0.114
• Glutamic acid g 0.094
• Alanine g 0.05
• Arginine 0.065 g
• Cystine g 0.01
• Phenylalanine g 0.031
• Glycine g 0.094
• Isoleucine g 0.025
• Histidine g 0.018
• Leucine g 0.023
• Lysine g 0.047
• Methionine g 0.02
• Proline g 0.046
• Serine g 0.032
• Tyrosine g 0.016
• Threonine g 0.015
• Tryptophan g 0.009
• Valine g 0.04

Orange calories: do they make you lose weight?

Since oranges are very rich in properties and the calories contained in the fruit are very few, we can include them in our diet to reduce blood sugar and speed up the metabolism. Among the many properties we remember the diuretic and therefore purifying one, so if you intend to detoxify your body the ideal would be to drink the juice of two oranges a day. If instead you want to fully enjoy all the properties of the orange, we recommend you consume the fruit in segments without removing the white part: yes, it is a little bitter, however it contains soluble dietary fiber, useful for the intestine in regulating the absorption of fats and sugars.