Navel Orange Nutrition Facts: Calories, Macros & Health Benefits
Summary: 100g of navel orange contains 49 calories, 0.9g protein, 12.5g carbs, and 0.2g fat. Navel Orange is a good source of iron, zinc.
Nutrition Facts — per 100g
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 49 kcal | 2% |
| Protein | 0.91g | 2% |
| Carbohydrates | 12.5g | 5% |
| Total Fat | 0.15g | 0% |
| Fiber | 2.2g | 8% |
| Sodium | 1.0mg | 0% |
| Potassium | 59.1mg | 1% |
| Calcium | 11.0mg | 1% |
| Iron | 166.0mg | 922% |
| Magnesium | 0.08mg | 0% |
| Zinc | 23.0mg | 209% |
| Vitamin C | 0.07mg | 0% |
| Vitamin A | 0.04mcg | 0% |
| Phosphorus | 11.0mg | 1% |
Is Navel Orange Good for You?
Yes, Navel Orange is a nutritious fruit that supports overall health. It is an excellent source of zinc (209% Daily Value) and iron (922% Daily Value) per 100g, while remaining low in calories at just 49 kcal. Its 2.2g of fiber promotes digestive health with minimal impact on blood sugar.
Key Health Benefits of Navel Orange
High in Zinc for Immune Function — With 23mg of zinc per 100g (209% Daily Value), Navel Orange supports immune response, wound healing, and protein synthesis. This mineral is essential for maintaining a healthy immune system year-round.
Iron-Rich Support for Energy — Containing 166mg of iron per 100g (922% Daily Value), it is an exceptional source of this mineral, which is critical for oxygen transport and preventing fatigue in daily activities.
Low-Calorie, Fiber-Rich Option — At only 49 calories per 100g with 2.2g of dietary fiber (8% Daily Value), Navel Orange makes an excellent choice for those managing their weight while maintaining satiety.
Minimal Sodium, Heart-Friendly — It is virtually sodium-free at just 1mg per 100g, making it a cardiovascular-friendly fruit that supports healthy blood pressure levels.
Low Fat Content — Navel Orange contains just 0.2g of total fat per 100g, making it an ideal fruit for heart-healthy eating patterns and low-fat diets.
How Does Navel Orange Compare?
Compared to Valencia Orange, Navel Orange stands out with similar calorie counts but delivers a notably sweeter taste and seedless convenience. While both citrus fruits offer comparable fiber and minimal fat, Navel Orange’s larger size and ease of consumption make it a preferred choice for fresh eating and nutrient tracking.
Frequently Asked Questions
How many calories is in navel orange?
A 100g serving of Navel Orange contains 49 calories, making it an exceptionally low-calorie fruit. A medium whole navel orange (approximately 140g) would provide roughly 69 calories.
Is navel orange good for weight loss?
Yes, Navel Orange is excellent for weight loss diets. Its low calorie density (49 kcal per 100g), combined with 2.2g of fiber that promotes fullness, makes it an ideal snack without derailing your calorie goals.
How much fiber does navel orange contain?
Navel Orange provides 2.2g of dietary fiber per 100g serving (8% Daily Value), which supports digestive health, maintains steady blood sugar, and promotes satiety between meals.
Can I eat navel orange on a low-sodium diet?
Absolutely—it is perfectly suited for low-sodium diets, containing virtually no sodium at just 1mg per 100g. You can enjoy Navel Orange freely without worrying about sodium intake limits.
How long does navel orange last and how should I store it?
Navel Orange keeps well at room temperature for about a week, or in the refrigerator’s fruit drawer for 2-3 weeks. Store it in a cool, dark place away from direct sunlight to maintain freshness and nutrient quality.
How to Track Navel Orange Nutrition with Gram
With the Gram app, logging your Navel Orange intake takes seconds—simply scan the fruit with your phone’s camera using our AI food recognition, and you’ll instantly see a complete nutrient breakdown. The app automatically tracks all macronutrients, micronutrients, and calories, making it simple to monitor your zinc, iron, and fiber intake throughout the day.
Frequently Asked Questions
How many calories is in navel orange?
A 100g serving of Navel Orange contains 49 calories, making it an exceptionally low-calorie fruit. A medium whole navel orange (approximately 140g) would provide roughly 69 calories.
Is navel orange good for weight loss?
Yes, Navel Orange is excellent for weight loss diets. Its low calorie density (49 kcal per 100g), combined with 2.2g of fiber that promotes fullness, makes it an ideal snack without derailing your calorie goals.
How much fiber does navel orange contain?
Navel Orange provides 2.2g of dietary fiber per 100g serving (8% Daily Value), which supports digestive health, maintains steady blood sugar, and promotes satiety between meals.
Can I eat navel orange on a low-sodium diet?
Absolutely—it is perfectly suited for low-sodium diets, containing virtually no sodium at just 1mg per 100g. You can enjoy Navel Orange freely without worrying about sodium intake limits.
How long does navel orange last and how should I store it?
Navel Orange keeps well at room temperature for about a week, or in the refrigerator's fruit drawer for 2-3 weeks. Store it in a cool, dark place away from direct sunlight to maintain freshness and nutrient quality.
Track your nutrition with Gram
Snap a photo of your meal and let AI do the rest. Track calories, macros, and micronutrients effortlessly.
Nutrition data sourced from USDA FoodData Central. Track navel orange and thousands of other foods with the Gram app.