Oranges, raw, navels (Includes foods for USDA's Food Distribution Program)
Whole food · Fruits and Fruit Juices
Photo: Wikipedia
The navel orange is a seedless, easy-to-peel citrus fruit with a distinctive 'navel' formation at its blossom end. Its flesh is vibrant, juicy, and sweet with a balanced, bright acidity, offering a firm yet tender texture. A single 100g serving provides nearly a full day's vitamin C and is a notable source of dietary fiber.
Calorie split: 7% protein · 91% carbs · 2% fat
↓ Full nutrition💚 Why it's loved
People love navel oranges for their perfectly balanced sweet-tart flavor, refreshing juiciness, and unmatched convenience as a portable, mess-free snack. They are a cultural symbol of sunshine and health, enjoyed globally from breakfast tables to holiday celebrations.
⚠️ Watch-outs & how to enjoy it better
The natural sugars can cause blood-sugar spikes if consumed in large quantities alone. To counteract this, pair orange slices with a handful of nuts or yogurt to add protein and fat, slowing sugar absorption. Some individuals may experience acid reflux or mouth irritation due to citric acid; eating smaller portions or rinsing the mouth with water afterward can help.
Key benefits
- Excellent source of immune-supporting vitamin C.
- Provides soluble fiber (pectin) which aids digestion.
- Contains antioxidants like flavonoids and carotenoids.
- Low in calories and fat, making it a healthy snack.
- High water content contributes to hydration.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The navel orange is a natural mutation; its 'navel' is actually a small, undeveloped second fruit that grew at the blossom end, making it seedless and perfect for eating out of hand.
Full nutrition (USDA data · scales with serving)
| Water | 86.0 g |
| Energy | 49.0 kcal |
| Energy | 207 kj |
| Protein | 0.91 g |
| Total lipid (fat) | 0.15 g |
| Ash | 0.43 g |
| Carbohydrate, by difference | 12.5 g |
| Fiber, total dietary | 2.2 g |
| Total Sugars | 8.5 g |
| Sucrose | 4.3 g |
| Glucose | 2.0 g |
| Fructose | 2.3 g |
| Lactose | 0.00 g |
| Maltose | 0.00 g |
| Galactose | 0.00 g |
| Starch | 0.00 g |
| Calcium, Ca | 43.0 mg |
| Iron, Fe | 0.13 mg |
| Magnesium, Mg | 11.0 mg |
| Phosphorus, P | 23.0 mg |
| Potassium, K | 166 mg |
| Sodium, Na | 1.0 mg |
| Zinc, Zn | 0.08 mg |
| Copper, Cu | 0.04 mg |
| Manganese, Mn | 0.03 mg |
| Selenium, Se | 0.00 ug |
| Vitamin C, total ascorbic acid | 59.1 mg |
| Thiamin | 0.07 mg |
| Riboflavin | 0.05 mg |
| Niacin | 0.42 mg |
| Pantothenic acid | 0.26 mg |
| Vitamin B-6 | 0.08 mg |
| Folate, total | 34.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 34.0 ug |
| Folate, DFE | 34.0 ug |
| Choline, total | 8.4 mg |
| Betaine | 0.10 mg |
| Vitamin B-12 | 0.00 ug |
| Vitamin A, RAE | 12.0 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 87.0 ug |
| Carotene, alpha | 7.0 ug |
| Cryptoxanthin, beta | 116 ug |
| Vitamin A, IU | 247 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 129 ug |
| Vitamin E (alpha-tocopherol) | 0.15 mg |
| Tocopherol, beta | 0.00 mg |
| Tocopherol, gamma | 0.00 mg |
| Tocopherol, delta | 0.00 mg |
| Tocotrienol, alpha | 0.01 mg |
| Tocotrienol, beta | 0.00 mg |
| Tocotrienol, gamma | 0.00 mg |
| Tocotrienol, delta | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 0.00 iu |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 0.00 ug |
| Vitamin K (Dihydrophylloquinone) | 0.00 ug |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.02 g |
| SFA 16:0 | 0.02 g |
| Fatty acids, total monounsaturated | 0.03 g |
| MUFA 16:1 | 0.00 g |
| MUFA 18:1 | 0.03 g |
| Fatty acids, total polyunsaturated | 0.03 g |
| PUFA 18:2 | 0.02 g |
| PUFA 18:3 | 0.01 g |
| Fatty acids, total trans | 0.00 g |
| Cholesterol | 0.00 mg |
| Phytosterols | 24.0 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.01 g |
| Threonine | 0.02 g |
| Isoleucine | 0.02 g |
| Leucine | 0.03 g |
| Lysine | 0.04 g |
| Methionine | 0.01 g |
| Cystine | 0.01 g |
| Phenylalanine | 0.02 g |
| Tyrosine | 0.01 g |
| Valine | 0.03 g |
| Arginine | 0.12 g |
| Histidine | 0.01 g |
| Alanine | 0.03 g |
| Aspartic acid | 0.14 g |
| Glutamic acid | 0.25 g |
| Glycine | 0.02 g |
| Proline | 0.18 g |
| Serine | 0.04 g |
FAQ
Why are navel oranges seedless?
Navel oranges are a mutation that reproduces asexually through budding (cloning). This process results in fruit without seeds, which is ideal for eating but means new trees must be grown from cuttings.
Can I use navel oranges for juicing?
While you can juice them, navel oranges contain a compound called limonin that can turn bitter when exposed to air. For the best-tasting fresh juice, Valencia oranges are typically preferred as they lack this compound.
How do I pick a ripe navel orange?
Look for fruit that feels heavy for its size (indicating juiciness), has a firm texture with smooth skin, and a vibrant, consistent orange color. Avoid any with soft spots or mold.
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 0.49 kcal/g · 7% calories from protein · 2.2 g fiber · 8.5 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: 0.01 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.