Orange Benefits & Nutrition
Orange benefits: nutrition per 100 g (47 kcal, 2.4 g fibre), how much to eat a day and who should be careful. Also called Santra / Nagpur orange.
Written by HealthSensibly Editorial TeamReviewed by the HealthSensibly editorial teamUpdated
Santra / Nagpur orange · Fruits
- 47 kcalenergy
- 0.9 gprotein
- 2.4 gfibre
- Nov–Mar (winter)best season in India
Per 100 g (raw fruit) 🟢 In season now
Health benefits of orange
- A good source of vitamin C, which supports normal immune function.
- Whole oranges provide fibre that juice loses.
- Is a source of folate.
- Mostly water — helps with hydration.
How to eat it
Eat segments as a snack or in salads. Choose whole fruit over packaged juice.
How much a day: 1–2 oranges a day.
Who should be careful
- Can worsen heartburn in people with acid reflux.
- Unlike grapefruit, sweet oranges are not known for major medicine interactions — but bitter (Seville) orange products can be.
Best season in India
Nov–Mar (winter). See the month-by-month seasonal chart →
Frequently asked questions
What are the health benefits of orange?
A good source of vitamin C, which supports normal immune function. Whole oranges provide fibre that juice loses. Is a source of folate.
How much orange can I have a day?
1–2 oranges a day. Eat segments as a snack or in salads. Choose whole fruit over packaged juice.
Who should be careful with orange?
Can worsen heartburn in people with acid reflux. Unlike grapefruit, sweet oranges are not known for major medicine interactions — but bitter (Seville) orange products can be.
When is orange in season in India?
Nov–Mar (winter).
More fruits
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