Orange, canned, in syrup
Common food
Photo: Wikipedia
Canned oranges in syrup are segments of orange fruit preserved in a sweet, clear liquid, offering a soft, tender texture and a burst of sweet-tart flavor. Nutritionally, they are a quick source of carbohydrates and sugar, with minimal protein and fat. This convenient pantry staple provides a ready-to-eat fruit option, though the added syrup significantly boosts the sugar content compared to fresh or frozen varieties.
Calorie split: 4% protein · 95% carbs · 1% fat
↓ Full nutrition💚 Why it's loved
People love canned oranges for their consistent, sweet flavor and soft, easy-to-eat texture, making them a nostalgic and convenient treat. They are versatile for both quick snacking and use in various desserts and salads.
⚠️ Watch-outs & how to enjoy it better
The primary downside is the high sugar content from the syrup, which can cause rapid blood-sugar spikes and isn't ideal for those monitoring sugar intake. To counteract this, pair them with a source of protein or fat (like yogurt or nuts) to slow sugar absorption, or look for versions packed in water or light syrup and drain well before use.
Key benefits
- Provides a quick source of energy from carbohydrates.
- Offers a convenient, no-prep fruit serving.
- Contains some dietary fiber from the orange segments.
- Shelf-stable for long periods without refrigeration.
- Can be a palatable way to increase fruit intake for some.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The process for commercially canning citrus segments was perfected in the early 20th century, and the vivid orange color is preserved through a brief treatment with sulfur compounds before the fruit is sealed in syrup.
Full nutrition (USDA data · scales with serving)
| Water | 85.0 g |
| Energy | 55.0 kcal |
| Protein | 0.59 g |
| Total lipid (fat) | 0.04 g |
| Carbohydrate, by difference | 14.1 g |
| Fiber, total dietary | 0.70 g |
| Total Sugars | 13.4 g |
| Calcium, Ca | 10.0 mg |
| Iron, Fe | 0.26 mg |
| Magnesium, Mg | 10.0 mg |
| Phosphorus, P | 10.0 mg |
| Potassium, K | 126 mg |
| Sodium, Na | 5.0 mg |
| Zinc, Zn | 0.48 mg |
| Copper, Cu | 0.03 mg |
| Selenium, Se | 0.40 ug |
| Vitamin C, total ascorbic acid | 32.5 mg |
| Thiamin | 0.08 mg |
| Riboflavin | 0.03 mg |
| Niacin | 0.42 mg |
| Vitamin B-6 | 0.04 mg |
| Folate, total | 5.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 5.0 ug |
| Folate, DFE | 5.0 ug |
| Choline, total | 8.5 mg |
| Vitamin B-12 | 0.00 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 41.0 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 183 ug |
| Carotene, alpha | 126 ug |
| Cryptoxanthin, beta | 478 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 155 ug |
| Vitamin E (alpha-tocopherol) | 0.10 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 0.00 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.00 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.00 g |
| SFA 14:0 | 0.00 g |
| SFA 16:0 | 0.00 g |
| SFA 18:0 | 0.00 g |
| Fatty acids, total monounsaturated | 0.01 g |
| MUFA 16:1 | 0.00 g |
| MUFA 18:1 | 0.00 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.01 g |
| PUFA 18:2 | 0.00 g |
| PUFA 18:3 | 0.00 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.00 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Cholesterol | 0.00 mg |
Amino acid profile (per 100g)
Estimated from Babyfood, dessert, fruit pudding, orange, strained — USDA does not publish this profile for Orange.
| Threonine | 0.04 g |
| Isoleucine | 0.06 g |
| Leucine | 0.11 g |
| Lysine | 0.09 g |
| Methionine | 0.01 g |
| Phenylalanine | 0.04 g |
| Tyrosine | 0.04 g |
| Valine | 0.07 g |
| Arginine | 0.09 g |
| Histidine | 0.03 g |
| Alanine | 0.04 g |
| Aspartic acid | 0.13 g |
| Glutamic acid | 0.23 g |
| Glycine | 0.03 g |
| Proline | 0.12 g |
| Serine | 0.06 g |
FAQ
Are canned oranges in syrup as nutritious as fresh oranges?
No. While they retain some vitamins and fiber, the canning process reduces heat-sensitive nutrients like vitamin C, and the added syrup significantly increases the sugar and calorie content compared to fresh oranges.
Can I use the syrup from canned oranges in recipes?
Yes, the syrup can be used as a sweetener in drinks, marinades, or dessert sauces. However, be mindful of its high sugar content and adjust other sweeteners in the recipe accordingly.
How should I store leftover canned oranges after opening?
Transfer any unused oranges and syrup to a sealed, non-metallic container and refrigerate. They will keep for 3-4 days.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 0.55 kcal/g · 4% calories from protein · 0.7 g fiber · 13.4 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 0.04 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.