Orange, canned, NFS
Common food
Photo: Wikipedia
Canned orange segments are tender, jewel-like orbs suspended in a light syrup, offering a burst of sweet, tangy sunshine even in the dead of winter. The canning process softens the fruit's texture to a delicate, almost melt-in-your-mouth consistency while preserving its vibrant color and core citrus flavor. Nutritionally, it's a low-fat, low-calorie source of quick energy and vitamin C, with a notable sugar content from both the fruit and the packing liquid.
Calorie split: 5% protein · 94% carbs · 1% fat
↓ Full nutrition💚 Why it's loved
People adore the nostalgic, comforting sweetness of canned oranges, which evoke childhood snacks and holiday traditions. Their soft texture and ready-to-eat convenience make them a beloved staple for quick desserts, baking, and retro salads.
⚠️ Watch-outs & how to enjoy it better
The primary downside is the high sugar content from added syrup, which can cause rapid blood-sugar spikes, especially for diabetics or those monitoring intake. To mitigate this, choose varieties packed in water or light juice, rinse the segments, and pair them with a source of protein or healthy fat like Greek yogurt or nuts to slow sugar absorption.
Key benefits
- Excellent source of vitamin C for immune support
- Provides quick, easily digestible energy from natural sugars
- Low in fat and contains no cholesterol
- Offers dietary fiber for digestive health
- Convenient, shelf-stable source of fruit year-round
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The bright orange color of canned mandarins is so iconic that the specific hue is often referred to as 'mandarin orange' in color dictionaries.
Full nutrition (USDA data · scales with serving)
| Water | 87.3 g |
| Energy | 46.0 kcal |
| Protein | 0.60 g |
| Total lipid (fat) | 0.04 g |
| Carbohydrate, by difference | 11.8 g |
| Fiber, total dietary | 0.70 g |
| Total Sugars | 11.1 g |
| Calcium, Ca | 11.0 mg |
| Iron, Fe | 0.26 mg |
| Magnesium, Mg | 11.0 mg |
| Phosphorus, P | 10.0 mg |
| Potassium, K | 130 mg |
| Sodium, Na | 5.0 mg |
| Zinc, Zn | 0.50 mg |
| Copper, Cu | 0.03 mg |
| Selenium, Se | 0.40 ug |
| Vitamin C, total ascorbic acid | 33.3 mg |
| Thiamin | 0.08 mg |
| Riboflavin | 0.03 mg |
| Niacin | 0.43 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 | 8.7 mg |
| Vitamin B-12 | 0.00 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 42.0 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 188 ug |
| Carotene, alpha | 130 ug |
| Cryptoxanthin, beta | 490 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 159 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 as nutritious as fresh?
Canning does reduce some heat-sensitive nutrients like vitamin C, but they remain a good source. The primary nutritional difference is often the added sugar in the syrup. Choosing 'in juice' or 'in water' varieties makes them nutritionally closer to fresh.
What's the difference between canned mandarins and regular canned oranges?
Mandarins are a smaller, sweeter, and easier-to-peel variety (like Clementines or Satsumas). Canned mandarins are typically whole segments, while 'canned oranges' often refers to larger, sliced navel or Valencia oranges. Mandarins have a more delicate, sweet flavor.
Can I use the syrup from the can?
Yes, the light syrup is essentially simple sugar water. It can be used in baking, to sweeten drinks, or as a base for a glaze. For a lower-sugar option, drain and rinse the fruit, or use the syrup sparingly in recipes where its sweetness is needed.
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 0.46 kcal/g · 5% calories from protein · 0.7 g fiber · 11.1 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.