Know what’s on your plate
Navel orange
Calories & nutrition facts
raw
Nutrition facts
Per 100 g% DV- Calories 49 kcal —
- Protein 0.9 g 2%
- Carbohydrate 10 g 4%
- Fat 0.2 g 0%
- Saturated fat 0 g 0%
- Fibre 2.2 g 8%
- Sugars 8.5 g —
- Sodium 1 mg 0%
- Cholesterol 0 mg 0%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 12 µg 1%
- Vitamin C 59.1 mg 66%
- Vitamin D 0 µg 0%
- Vitamin E 0.15 mg 1%
- Vitamin K 0 µg 0%
- Thiamin (B1) 0.07 mg 6%
- Riboflavin (B2) 0.05 mg 4%
- Niacin (B3) 0.43 mg 3%
- Pantothenic acid (B5) 0.26 mg 5%
- Vitamin B6 0.08 mg 5%
- Folate (B9) 34 µg 9%
- Vitamin B12 0 µg 0%
- Choline 8.4 mg 2%
Minerals
- Calcium 43 mg 3%
- Iron 0.13 mg 1%
- Magnesium 11 mg 3%
- Phosphorus 23 mg 2%
- Potassium 166 mg 4%
- Zinc 0.08 mg 1%
- Copper 0.04 mg 4%
- Manganese 0.03 mg 1%
- Selenium 0 µg 0%
Calories by portion
| Portion | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 100 g | 100 g | 49 | 0.9 g | 10 g | 0.2 g |
| 1 × cup sections, without membranes | 165 g | 81 | 1.5 g | 17 g | 0.2 g |
| 1 × fruit (2-7/8" dia) | 140 g | 69 | 1.3 g | 15 g | 0.2 g |
| 2 × cup sections, without membranes | 330 g | 162 | 3 g | 34 g | 0.5 g |
| ½ × cup sections, without membranes | 82.5 g | 40 | 0.8 g | 8.5 g | 0.1 g |
| 3 × cup sections, without membranes | 495 g | 243 | 4.5 g | 51 g | 0.7 g |
| 4 × cup sections, without membranes | 660 g | 323 | 6 g | 68 g | 1 g |
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Questions about Navel orange
How can you tell if a navel orange is ripe?
Choose one that feels heavy for its size and has firm, brightly coloured skin. A small green patch does not necessarily mean it is unripe; navel oranges do not continue ripening after picking.
How do you peel a navel orange without making a mess?
Cut a shallow circle through the peel around the middle, without slicing into the flesh, then lift off each half of the skin. For neat segments, peel it first and use a small knife to cut between the membranes.
Can you eat the white pith on a navel orange?
Yes. The soft white layer beneath the peel is edible, and leaving some on the segments adds fibre; remove it only if you dislike its slightly bitter taste.
How should you store navel oranges?
Keep them in a cool, airy place if you plan to eat them soon, or refrigerate them to slow drying out. Once peeled or cut, cover and refrigerate the pieces, and eat them within a few days.
Can you use navel oranges for juice?
Yes, though they are often easier to eat as segments because they are seedless and peel cleanly. For juice, roll the orange firmly on the worktop before cutting it in half, then squeeze; use it soon after juicing.
What can you make with navel oranges besides eating them plain?
Add segments to fennel or beetroot salad, or use them in a fruit salad. Their zest and juice also work in cakes, marmalade and sauces for duck or other roasted meat.
Can you swap a navel orange for a Valencia orange?
Usually. Both can be eaten fresh or used in salads and baking, but Valencia oranges are especially popular for juicing; navel oranges are seedless and their segments are convenient to serve.
What is the navel on a navel orange?
It is a small second fruit that develops at the blossom end, making the characteristic navel-like mark. Navel oranges are seedless, so they are generally propagated by grafting rather than grown from seed.
Source: USDA FoodData Central 169917 · per 100 g · carbohydrate per EU label, fibre excluded
