Benefits Of Oranges For Weight Loss

We all know that fruits are natural snacks that are high in nutritional value and can help us improve our overall health. They provide a wide range of health-enhancing benefits and are packed with vitamins, fibre, and other minerals.

Since fruits are naturally a low-calorie option, they can be an ideal choice for the weight-loss journey.

That said, if you are considering losing weight, citrus fruits like oranges can provide enormous benefits.

Oranges deliver an excellent dose of vitamin C and have unique fat-burning properties.

In this article, we will look into why oranges are the smart choice for weight loss, their nutritional value, and how we can add them to our daily diet.

What’s behind oranges and weight loss?

Oranges are popular because of their diverse natural flavour. Surprisingly, the variety of oranges goes beyond just sweet oranges. There are more than 400 varieties of oranges cultivated around the world, each with its own unique mix of sweetness or tartness. Following are a few commonly known types of oranges:

  • Navel oranges
  • Cara Cara
  • Blood oranges
  • Seville
  • Mandarin
  • Tangerines
  • Clementin
  • Trifoliata Oranges

Consuming any type of orange provides 100% of the daily recommended amount of vitamin C. Since oranges are packed with vitamin C and have high fibre content, they are considered an ideal choice for those who are attempting to lose weight. Here are some reasons that explain why oranges are great for weight loss:

Low calories: Oranges are one of the powerhouse fruits, as they are loaded with nutrients and exceptionally low in calories, which is necessary for losing weight. A moderate-sized orange has vitamin C, vitamin A, potassium, calcium, and high fibre, thus it can easily fulfil 100% of your daily intake.

High fibre source: Oranges are considerably high in fibre. This citrus fruit's high fibre content keeps you fuller for longer and improves satiety. Moreover, a high fibre intake is essential for maintaining good health. A study showed that a high-fibre diet helps in reducing weight, lowering body fat, and improving BMI (body mass index).1

Water content: Oranges are beneficial for weight loss since they contain roughly 86% water. Eating fruits with such high water content can help you stay hydrated and also limit your calorie consumption.

Reduces sugar cravings: Oranges are naturally sweet and tangy. If you desire something sweet, then consuming one orange can be an ideal option to satisfy those sweet cravings.

High in Vitamin C: Oranges are well-known for their high vitamin C content. Vitamin C plays a vital role in protecting our body's cells against many free radicals, controlling infections, promoting wound healing, and even aiding in reversing obesity. Vitamin-C-rich fruits, such as oranges, boost the body's metabolism, which may help to maintain a healthy weight over time.

What are the health benefits of oranges?

Consuming citrus fruits like oranges have a number of health benefits. Adding oranges to your regular diet may help your body in several ways, including:

Promoting heart health: Oranges consist of various nutrients and phytochemicals like flavonoids and carotenoids that may help boost cardiovascular health. Citrus fruits, according to a study, are high in antioxidants and other beneficial compounds that help lower the risk of heart disease and boost our immune system.2

Lowers cholesterol levels: Because oranges are high in fibre, they tend to lower LDL, or "bad" cholesterol, levels in the body. Also, oranges contain no fat, sodium, or cholesterol, so individuals concerned with obesity can easily add them to their diet plan.2

Protects against chronic diseases: The nutritional content of oranges may aid in the reduction of many health-related risk factors. Eating optimal citrus-fruit diets can protect against chronic conditions, including certain types of cancer. Citrus fruits are abundant in a substance called limonoids, which gives them their bitter taste. Several trials have shown that limonoids prevent cancer cells in the pancreas, stomach, colon, breast, and even certain skin tumours.2

Oranges can also help reduce the risk of developing type 2 diabetes. A trial study found that blood oranges can limit weight gain, improve insulin sensitivity, and decrease cholesterol levels in mice.3

Supports immune health: Vitamin C is primarily involved in the promotion of immune health. Since vitamin C has antioxidant properties, it protects our body from harmful substances and enhances the defence mechanism. Furthermore, vitamin-C-rich fruit sources also aid in preventing a blood-related condition called anaemia. The vitamin C present in oranges regulates the body's ability to absorb iron, which enables red blood cells to carry oxygen.

Some other benefits may include:

  • Anti-inflammatory properties
  • Aids in making collagen - a special fibre-like protein involved in skin elasticity, supporting bones, muscles, tendons, and cartilage
  • Reduces the advanced ageing process, such as by limiting vision loss
  • Lowers blood pressure
  • Prevents the formation of kidney stones
  • Lowers risk of pre-eclampsia during pregnancy
  • Lessen the severity of cold-like symptoms
  • Enhances mood by lowering stress levels in the body
  • Promotes healthy pregnancy
  • Supports metabolism

Which is better orange juice or whole orange?

Orange juice, famously known as "OJ," is one of the most commonly consumed juices. Regardless of its popularity, many researchers emphasise that consuming whole oranges is a better option than extracting juice from them. This is because a single glass of juice contains more calories and a smaller portion of fibre as compared to a whole orange. Moreover, many processed orange juices contain extra sugar, which can spike blood sugar levels. Though fresh juice in moderation can be a healthy option for weight management, consuming the whole fruit is preferred as a smarter choice.

Ways to use orange for weight loss

If you are attempting to lose weight, then it is ideal to consume the entire fruit. It is critical to determine calorie intake amounts for weight management. Instead of buying the cartoned OJ, consider making a detox water or smoothie with all of the fruit's contents. You can also use orange peels to make herbal tea, or you can simply add orange slices to your favourite go-to salads and yoghurt mixes.

Nutritional value of oranges

A medium-sized orange contains 60 calories and has no fat or sodium. It can provide:

  • Fibre - 3 grams
  • Protein - 1 gram
  • Carbohydrates - 15 grams
  • Vitamin A - 14 micrograms
  • Vitamin C — up to 70 milligrams
  • Potassium - 237 milligrams
  • Folate - provides 9% of the daily value
  • Calcium - 6% of the daily recommended amount
  • Sugar - 12.2 grams

Oranges also have choline and zeaxanthin, two important nutrients that aid in enhancing cognitive abilities and reducing inflammation.

How many oranges can be eaten per day?

Though oranges are fully loaded with vitamin C and lots of other benefits, it is best not to overindulge. Without moderation, the high fibre content in oranges can affect digestion, trigger diarrhoea, and even lead to abdominal bloating.

A single orange can provide 100% of your daily vitamin C requirement, so you can easily add one orange to your everyday diet to achieve your daily recommended needs.


Citrus fruits like oranges are naturally loaded with diverse health benefits. These sweet and tangy fruits are not only nutritious, but they are also low in calories, making them an ideal option as a weight-loss snack. Oranges are powerhouse fruits, containing a potent source of vitamin C, fibre, and essential nutrients that together aid in weight management. Consuming a medium-sized orange can provide 100% of your daily vitamin C needs. The high fibre, sugar, and water content keeps you hydrated, improves satiety, and curbs your sweet craving respectively. Adding oranges to your weight management plan can assist in balancing your diet, reversing obesity, and keeping your body healthy.


  1. Akbar A, Shreenath AP. High Fiber Diet [Internet]. PubMed. Treasure Island (FL): StatPearls Publishing; 2021. Available from:
  2. Turner T, Burri B. Potential Nutritional Benefits of Current Citrus Consumption. Agriculture. 2013 Mar 19;3(1):170–87.
  3. Briskey D, Malfa GA, Rao A. Effectiveness of “Moro” Blood Orange Citrus sinensis Osbeck (Rutaceae) Standardized Extract on Weight Loss in Overweight but Otherwise Healthy Men and Women—A Randomized Double-Blind Placebo-Controlled Study. Nutrients. 2022 Jan 18;14(3):427.
This content is purely informational and isn’t medical guidance. It shouldn’t replace professional medical counsel. Always consult your physician regarding treatment risks and benefits. See our editorial standards for more details.

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Sadaf Ahmed

Master of Science - MSc, Physiology, Clinical & Molecular Hematology, Karachi University, Pakistan

Sadaf is an experienced writer who creates a quality and well-researched scripts particularly related to Health Sciences.

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