Orange (Navel) - How Many Calories?

Dietitian's Tips for Consuming Oranges

• Metabolic Impact: Navel oranges have a low glycemic index (GI ≈ 40), which means they raise blood sugar gradually and support insulin sensitivity. Their vitamin C content enhances non-heme iron absorption, contributing to efficient cellular energy production.
• Consumption Advice: Eating one to two medium navel oranges per day covers nearly all of your daily vitamin C requirement. Slicing the fruit rather than juicing it preserves dietary fiber and promotes longer-lasting satiety.
• Points to Watch: People with acid reflux or gastritis may want to eat oranges after a meal to avoid aggravating stomach acid. Those on certain medications, particularly some statins, should consult their doctor about citrus fruit intake due to potential interactions.
• Exercise Equivalent: One medium navel orange (about 130 g, 61 kcal) is burned off with roughly 13–15 minutes of brisk walking. Consumed before a workout, its natural carbohydrates provide a readily available source of muscle glycogen.