A medium orange supplies all the vitamin C you need for an entire day. Oranges, as well as other citrus fruits, are high in pectin, a type of fiber. Choose orange with firm, smooth skins which feel heavy for their size. This is a sign that the orange is juicy.

rich in vitamin C... low in calories... good source of potassium...

OrangesEat healthy logo

What Counts as A Cup of Fruit?

In general, 1 cup of fruit or 100 percent fruit juice, or 1/2 cup of dried fruit can be considered as 1 cup from the fruit group. For an orange, 1 large orange counts as 1 cup of fruit.

Fruit-flavored yogurts, fruit rollups, fruit-flavored drinks and fruit-flavored snacks don’t count as fruit, since most contain little or no fruit.

Oranges are easy to peel

Sunshine Sandwich

Peel and cut a seedless orange into slices. Spread a little mayonnaise on two slices of bread. Place 2-3 slices of turkey on one slice of bread. Top turkey with orange slices and cover with the other slice of bread. Oranges add a tasty zing to an otherwise ordinary sandwich.

Fresh orange “smiles” are a nutritious addition to any meal or snack

Orange-banana Shake

Blend 1 cup of orange juice, one banana (peeled), one orange (peeled and quartered) and 1 teaspoon of honey in the blender. Add six ice cubes, one at a time, blending well after each one. Makes enough for you and a friend.

Did You Know?

  • Oranges were mentioned in Chinese writings as early as 2000 B.C. By 1178, A Chinese horticulturist described numerous varieties of oranges growing in one region, including seedless fruit.
  • The history of the orange goes back so far that some experts believe that the apple eaten by Eve in the Garden of Eden was really an orange.
  • On his second voyage, Columbus brought orange seeds from the Canary Islands to the New World.

Orange being peeledOrange slices

Wilson, M. 2011, Pick of the Crop Oranges, Extension | University of Nevada, Reno, FS-11-24

Authors of this scholarly work are no longer available.

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