Navel Orange Nutrition Facts

Oranges are among the most popular citrus fruits, which are very high in nutritional value. Like other citrus fruits, oranges are also berries. There are over 600 varieties of oranges, which are cultivated across the globe. The more popular among them are navel oranges, blood oranges, Valencia, Hamlin, etc. We shall take a look at the various aspects of navel oranges, especially navel orange nutrition facts.

What are Navel Oranges?

Navel oranges are one of the most sought-after orange types. These oranges are round or oval in shape with a small depression at the blossom end, which resemble the navel of humans. It is due to this feature that they got the name navel oranges. Another unique characteristic of navel oranges is the presence of an underdeveloped conjoined twin inside the fruit, adjacent to the navel-shaped blossom end. These special features are believed to be the result of a mutation, that is said to have happened in Brazil, during the onset of the nineteenth century. This seedless orange variety is propagated through cuttings. These oranges are sweet and have bright orange skin that is easy to peel. Compared to some of the popular orange types, navel oranges are less juicy. So, they are mainly used for eating. One variety of navel oranges, called cara cara, has reddish pink flesh with a flavor of strawberries. Fresh navel oranges are easily available throughout the winter till late spring. Navel oranges can be consumed fresh or can be used in fruit salads or for extracting juice. These fruits can also be processed as jams and preserves. Navel oranges are also known as Riverside, Washington, Bahia navel, etc. Scroll down for more information about navel orange nutrition facts and navel orange calories.

Navel Orange Nutritional Facts

As in case of any other citrus fruit, navel oranges are also rich in vitamin C, which is one of the important antioxidants. These oranges are also a good source of beta carotene and dietary fiber. Apart from that, they contain considerable amounts of potassium, calcium, iron, manganese and B vitamins. One medium navel orange with a weight of 140 grams, amounts to 65 calories. The nutritional value of one medium navel orange (weighing 140 gm) is given in the following table.

Nutrient	Value
Total Carbohydrate	16 g
Dietary Fiber	3.5 g
Sugars	15 g
Protein	1.4 g
Total Fat	0.1 g
Cholesterol	0 g
Sodium	1 mg
Potassium	250 mg
Vitamin C	130% daily value
Vitamin B	64% daily value
Vitamin A	2% of daily value
Folic Acid	15% of daily value
Calcium	6% of daily value
Copper	4% of daily value
Iron	2% of daily value
Manganese	2% of daily value

Health Benefits of Navel Oranges

Owing to the high nutritional value, navel oranges can provide you with many health benefits. These oranges are low in calories, very low in fat and cholesterol (almost nil), but are rich in nutrients. The high levels of vitamin C boost the immune system to fight diseases. It enables the body absorb iron and calcium more efficiently. The high dietary fiber content in navel oranges is good for controlling diabetes and lowering cholesterol levels. Beta carotene is good for preventing cell damage. Calcium promotes bone health and vitamin B6 enhances the production of hemoglobin in the blood. Navel oranges contain high levels of potassium, which aids in maintaining electrolyte balance in cells, and magnesium is good for regulating blood pressure. You may also read more about nutritional facts about oranges: calories in oranges.

It is always beneficial to drink a glass of freshly squeezed juice of navel oranges or eat one, rather than consuming store-bought navel orange juice. The preservatives added in commercially prepared juice nullify most of the health benefits offered by this type of oranges.