# Navel Oranges: A Delicious Dive into Their Calorie Count and Nutritional Value
The navel orange, a perennial favorite in fruit bowls worldwide, is more than just a sweet and juicy treat. It’s a vibrant package of vitamins, minerals, and fiber, making it a healthy addition to any diet. Often chosen for its easy-to-peel rind and seedless interior, the navel orange is a convenient and delicious way to boost your daily nutrient intake. Understanding its calorie count is key for those mindful of their dietary goals, whether aiming for weight management or simply seeking to make informed food choices. This article will delve into the specifics of navel orange calories, explore their nutritional benefits, and offer practical tips for incorporating them into your meals.
Navel oranges are a fantastic source of Vitamin C, an essential antioxidant that plays a crucial role in immune function and skin health. They also provide a good amount of dietary fiber, which aids in digestion and can help you feel fuller for longer, contributing to appetite control. Furthermore, these citrus gems contain other beneficial nutrients like potassium and folate, supporting overall well-being. Their natural sweetness makes them a guilt-free indulgence, perfect for satisfying sweet cravings without resorting to processed sugars.
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| **Common Name** | Navel Orange |
| **Scientific Name** | *Citrus à aurantium* ‘Washington’ |
| **Origin** | Believed to have originated as a mutation of a sweet orange in Brazil in the 19th century. |
| **Key Characteristics** | Large size, thick peel that is easy to remove, distinctive “navel” or umbilicus at the blossom end, seedless, sweet and juicy flesh. |
| **Nutritional Highlights** | Excellent source of Vitamin C, good source of dietary fiber, contains folate, potassium, and various antioxidants. |
| **Typical Serving Size** | One medium orange (approx. 131g) |
| **Reference Website** | [https://www.nutritionix.com/foods/orange/navel](https://www.nutritionix.com/foods/orange/navel) |
## Navel Orange Calorie Breakdown: What You Need to Know
So, how many calories are in a navel orange? The calorie content can vary slightly depending on the size of the orange, but a medium-sized navel orange, weighing approximately 131 grams, contains around **62 calories**. This makes it a relatively low-calorie fruit, especially considering its nutrient density. The majority of these calories come from carbohydrates, primarily in the form of natural sugars (fructose, glucose, and sucrose) and dietary fiber.
### Understanding the Carbohydrate Content
While oranges do contain natural sugars, it’s important to consider them in the context of the whole fruit. These sugars are accompanied by fiber, which helps to slow down their absorption into the bloodstream, preventing sharp spikes in blood sugar levels. A medium navel orange typically contains about 15 grams of carbohydrates, with roughly 12 grams being natural sugars and 3 grams coming from fiber.
## Nutritional Powerhouse: Beyond the Calories
The nutritional profile of a navel orange extends far beyond its modest calorie count. Its abundance of Vitamin C is perhaps its most celebrated attribute.
### Vitamin C: A Vital Antioxidant
A single medium navel orange can provide over 100% of the recommended daily intake of Vitamin C. This powerful antioxidant helps protect your cells from damage caused by free radicals, supports a healthy immune system, and is vital for collagen production, which is essential for skin health and wound healing.
### Fiber: For Digestive Health
