Oranges are a popular fruit enjoyed globally for their refreshing taste and versatility. The sweet orange (Citrus sinensis) is the type most commonly enjoyed fresh or as juice. Originating in China thousands of years ago, these citrus fruits are now cultivated in tropical and subtropical regions worldwide, including the United States, Mexico, and Spain. Oranges offer a complex array of components that contribute to their appeal and nutritional value.
The Essential Nutrients
Oranges primarily consist of water, making up 86% to 88% of their weight. A medium orange (140-154 grams) provides about 118 to 120 milliliters of water, contributing to daily hydration. Carbohydrates are the most abundant component after water, ranging from 11.75 to 16.5 grams per 100-154 gram orange. These are mainly natural sugars like sucrose, fructose, and glucose, which serve as an energy source.
Oranges are a good source of dietary fiber, with a medium orange providing 2.4 to 3 grams, accounting for 10% to 12% of the daily recommended value. This fiber includes both soluble and insoluble types. The fruit offers 70 to 82.7 milligrams of vitamin C per 140-154 gram orange, often meeting or exceeding 92% of the daily value.
The nutritional profile includes B vitamins like folate (B9) and thiamine (B1). Oranges also supply various minerals that support bodily functions. These include potassium (181 to 237 milligrams per 140-154 gram orange) and calcium (40 to 60.2 milligrams). Other minerals like phosphorus are also found.
Beyond the Basics: Specialized Plant Compounds
Oranges contain specialized plant compounds that contribute to their distinct characteristics. Flavonoids, a type of phenolic compound, are present and contribute to the fruit’s antioxidant properties. Hesperidin stands out as a prominent flavanone in sweet oranges, found significantly in the peel’s inner white layer, known as the albedo or mesocarp, as well as in the pulp and juice. Naringenin is another flavanone found in oranges, often in glycoside forms like narirutin, and is present in both the peel and pulp.
Carotenoids are the pigments responsible for the orange’s vibrant color. Beta-carotene is the most common carotenoid, contributing to the characteristic orange color and serving as a precursor to vitamin A. Other carotenoids, such as alpha-carotene, beta-cryptoxanthin, lutein, and zeaxanthin, are also present.
Limonoids are triterpenoid compounds found in citrus fruits. Major limonoids like limonin and nomilin are present in oranges and can contribute to a bitter taste. These compounds are found in different forms; limonoid aglycones are predominantly located in the seeds and peel, while their water-soluble counterparts, limonoid glucosides, are more abundant in the juice and pulp.