Oranges are most famously rich in vitamin C, but also provide useful folate, potassium, thiamin, and a range of citrus flavonoids including hesperidin. Their juice consumed alongside iron-rich plant foods substantially improves non-haem iron absorption.
Eat with iron-rich plant foods (lentils, leafy greens, fortified cereals) to multiply non-haem iron absorption — a small orange can double the iron taken up from a meal.
Where Oranges, flesh only Stands Out
Macronutrients per 100g
Glycemic Index & Load
Low GI food — causes a slow, steady rise in blood sugar. Ideal for sustained energy, blood glucose control, and reducing insulin demand.
Glycemic Load (GL = GI × carbs ÷ 100) accounts for portion size. A low GL means this food has minimal real-world blood sugar impact.
Vitamins & Minerals
| Nutrient | Per 100g | % Daily Value* | Level |
|---|---|---|---|
| Potassium | 122 mg | 6% | |
| Chloride | 73.0 mg | 9% | |
| Vitamin C | 52.0 mg | 65% | |
| Folate | 33.0 µg | 17% | |
| Calcium | 24.0 mg | 3% | |
| Phosphorus | 16.0 mg | 2% | |
| Vitamin A (RE) | 9.00 µg | 1% | |
| Magnesium | 8.00 mg | 2% | |
| Niacin equivalents (NE) | 0.600 mg | 4% | |
| Niacin (B3) | 0.500 mg | 3% | |
| Vitamin E (alpha-TE) | 0.350 mg | 3% | |
| Pantothenic Acid (B5) | 0.270 mg | 5% | |
| Thiamin (B1) | 0.220 mg | 20% | |
| Iron | 0.110 mg | 1% | |
| Vitamin K | 0.050 µg | 0% | |
| Vitamin B6 | 0.050 mg | 4% | |
| Copper | 0.030 mg | 3% | |
| Riboflavin (B2) | 0.030 mg | 2% | |
| Manganese | 0.020 mg | 1% | |
| Choline | 0.000 mg | — | |
| Selenium | 0.000 µg | 0% | |
| Chromium | N/A | No data | |
| Betaine | 0.000 mg | — | |
| Vitamin D | 0.000 µg | 0% | |
| Zinc | 0.000 mg | 0% | |
| Vitamin B12 | 0.000 µg | 0% | |
| Molybdenum | 0.000 µg | 0% | |
| Iodine | 1.00 µg | 1% | |
| Monounsaturated fat | 0.000 g | — | |
| Polyunsaturated fat (PUFA) | 0.000 g | — | |
| Trans fat | 0.000 g | — | |
| Sucrose | 4.00 g | — | |
| Fructose | 2.20 g | — | |
| Glucose (dextrose) | 2.00 g | — | |
| Maltose | 0.000 g | — | |
| Cholesterol | 0.000 mg | — | |
| Glutamic acid | 0.080 g | — | |
| Aspartic acid | 0.080 g | — | |
| Leucine | 0.048 g | — | |
| Lysine | 0.040 g | — | |
| Valine | 0.040 g | — | |
| Arginine | 0.040 g | — | |
| Alanine | 0.032 g | — | |
| Serine | 0.032 g | — | |
| Phenylalanine | 0.032 g | — | |
| Isoleucine | 0.031 g | — | |
| Threonine | 0.026 g | — | |
| Glycine | 0.024 g | — | |
| Proline | 0.024 g | — | |
| Tyrosine | 0.020 g | — | |
| Methionine | 0.014 g | — | |
| Histidine | 0.014 g | — | |
| Tryptophan | 0.008 g | — | |
| Cysteine | 0.006 g | — | |
| Sitostanol | 0.000 mg | — | |
| Stigmasterol | 0.000 mg | — | |
| β-Sitosterol | 0.000 mg | — | |
| Campestanol | 0.000 mg | — | |
| Plant stanols (total) | 0.000 mg | — | |
| Campesterol | 0.000 mg | — | |
| Plant sterols (total) | 0.000 mg | — | |
| Beta-carotene | 6.00 µg | — | |
| Lutein + Zeaxanthin | 0.000 µg | — | |
| Lycopene | 0.000 µg | — | |
| Biotin (Vitamin B7) | 1.00 µg | 2% | |
| Retinol (vitamin A) | 0.000 µg | 0% | |
| Omega-6 (Linoleic acid) | 0.032 g | — | |
| Omega-3 (Alpha-linolenic acid) | 0.013 g | — | |
| Omega-6 (GLA) | 0.000 g | — | |
| Omega-3 (SDA) | 0.000 g | — |
* % Daily Value is the proportion of an adult
EU Nutrient Reference Value (NRV) supplied by 100g of this food.
NRVs are the labelling standard — the same basis as the “%RI” figures printed on
food packaging — so these percentages are directly comparable with a shop label.
They are a single adult figure and do not vary by age or sex, which is why they
sometimes differ from UK dietary reference values: the NRV for vitamin C is 80mg
where the UK RNI is 40mg. When Nutriofia assesses your own intake in the
reports and trackers, it uses the age- and sex-specific UK values instead.
Fibre is shown without a percentage. Our fibre values use the UK
Englyst NSP method, while the published 30g daily goal is an AOAC figure — the two
are measured differently and a single percentage would mislead.
How we source and normalise our data →
Phytochemicals
Bioactive plant compounds — not classified as essential nutrients but associated with a range of health benefits.