Orange (Medium)
Evidence-based nutritional information, health benefits, and longevity research for orange (medium). Serving size: 131g (1 medium orange)
Complete Nutritional Profile
Per 131g (1 medium orange)
Health Benefits
Evidence-based health benefits of orange (medium)
Exceptionally high vitamin C (116% DV) for immune function and collagen synthesis
Rich in flavonoids for cardiovascular and anti-inflammatory benefits
Good fiber content (3.1g) for gut and metabolic health
Folate supports cardiovascular and cognitive health
Low calorie (62) nutrient-dense snack
May reduce kidney stone risk through citrate content
Supports skin health through vitamin C and antioxidants
Longevity & Healthspan Research
Latest scientific evidence on orange (medium) and healthy aging
How to Use Orange (Medium)
1-2 oranges daily. One medium orange = 62 calories, 3.1g fiber. Always choose whole fruit over juice for fiber benefits. Excellent for healthspan.
- Eat whole fruit for maximum fiber (juice removes fiber)
- Add segments to salads
- Zest provides additional flavonoids
- Pair with dark chocolate for flavonoid synergy
- Choose whole orange over juice - 4x the fiber, better satiety
Vitamin C highly bioavailable. Eating whole fruit (with white pith) provides additional flavonoids not in juice.
- Pair with iron-rich foods to enhance iron absorption (vitamin C increases absorption 3-4x)
- Combine with almonds for balanced snack
- Add to spinach salad to boost iron uptake
- Eat with breakfast to enhance nutrient absorption
- Citrus allergy (rare)
- May interact with certain medications (though less than grapefruit)
- Acidic - may affect tooth enamel with excessive consumption
- Orange juice lacks fiber and concentrates sugar - always choose whole fruit