Oranges, raw
Checked by us One serving: 140 g (about 1 orange) · 66 kcal
Lots of vitamin C.
Nothing to watch.
Good for
How we counted this
What one serving (140 g) gives you.
Your body needs enough of each of these. Past enough, more doesn’t help. Amounts are what the food databases list, not what your body absorbs, unless a row says it was measured.
The words: “A lot” means one serving gives 20% or more of Health Canada’s daily amount, “Some” 10% to 19%, “A little” 2% to 9%, “Almost none” under 2%. Strongest word first; within a word, protein and fibre lead, then the biggest share. ?
A milligram (mg) is a thousandth of a gram, and a microgram (µg) a thousandth of a milligram: 1,000 µg make 1 mg.
- A lot
Vitamin C
Your body makes collagen with it, which wounds need to heal. It also helps you absorb iron from plants.
Learn more
82.7 mg in one serving: 92% of the 90 mg a day men need, 110% of the 75 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, vitamin C fact sheet for health professionals
21 more nutrients below “a lot”
- A little
Folate
Your body needs it to make DNA and to divide new cells.
Learn more
35 µg in one serving: 9% of the 400 µg a day.
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, folate fact sheet for health professionals
- A little
Vitamin B6
Helps you use protein, and your brain needs it to make its chemical messengers.
Learn more
0.11 mg in one serving: 8% of the 1.3 mg a day.
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, vitamin B6 fact sheet for health professionals
- A little
Thiamin (B1)
Your cells use it to get energy from food, and so to grow and work.
Learn more
0.1 mg in one serving: 8% of the 1.2 mg a day men need, 9% of the 1.1 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, thiamin fact sheet for health professionals
- A little
Fibre
Keeps your gut moving.
Learn more
2.8 g in one serving: 7% of the 38 g a day men need, 11% of the 25 g women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. Institute of Medicine 2005, Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids
- A little
Potassium
Your nerves, muscles and kidneys need it to work.
Learn more
232 mg in one serving: 7% of the 3,400 mg a day men need, 9% of the 2,600 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, potassium fact sheet for health professionals
- A little
Calcium
Builds your bones and teeth.
Learn more
60.2 mg in one serving: 6% of the 1,000 mg a day.
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, calcium fact sheet for health professionals
- A little
Riboflavin (B2)
Your cells use it to make energy and handle fats. It also helps turn tryptophan into niacin and activate vitamin B6.
Learn more
0.07 mg in one serving: 5% of the 1.3 mg a day men need, 6% of the 1.1 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, riboflavin fact sheet for health professionals
- A little
Niacin (B3, niacin equivalents)
More than 400 of your enzymes need it to work.
Learn more
0.6 mg in one serving: 4% of the 16 mg a day men need, 4% of the 14 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, niacin fact sheet for health professionals
- A little
Magnesium
Your muscles and nerves need it to work.
Learn more
15 mg in one serving: 4% of the 400 mg a day men need, 5% of the 310 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, magnesium fact sheet for health professionals
- A little
Iron
Carries oxygen in your blood.
Learn more
0.46 mg in one serving: 6% of the 8 mg a day men need, 3% of the 18 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, iron fact sheet for health professionals
- A little
Protein
Your muscles, and every other tissue, are built and repaired from it.
Learn more
1.27 g in one serving: 2% of the 56 g a day men need, 3% of the 46 g women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. Institute of Medicine 2005, Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids
- A little
Choline
Your cells need it for their membranes, and to make acetylcholine, a messenger for memory, mood and muscle control.
Learn more
11.8 mg in one serving: 2% of the 550 mg a day men need, 3% of the 425 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, choline fact sheet for health professionals
- A little
Vitamin A
Your eyes need it to see in dim light.
Learn more
Getting enough matters; more than enough doesn’t sharpen your sight.
15.4 µg in one serving: 2% of the 900 µg a day men need, 2% of the 700 µg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, vitamin A fact sheet for health professionals
- A little
Vitamin E
Shields the fats in your cells from damage; your immune system uses it too.
Learn more
0.25 mg in one serving: 2% of the 15 mg a day.
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, vitamin E fact sheet for health professionals
- Almost none
Zinc
Your immune system and healing wounds depend on it.
Learn more
0.15 mg in one serving: 1% of the 11 mg a day men need, 2% of the 8 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, zinc fact sheet for health professionals
- Almost none
Omega-3: ALA
The one omega-3 your body can’t make: it must come from food. Your cells build it into their membranes and burn it for energy.
Learn more
9.8 mg in one serving: 1% of the 1,600 mg a day men need, 1% of the 1,100 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, omega-3 fatty acids fact sheet for health professionals
- Almost none
Omega-3: EPA + DHA
Long-chain omega-3s, built into your cell membranes. DHA is concentrated in your brain and retinas.
Learn more
0 mg in one serving: under 1% of the 250 mg a day.
Health Canada sets no daily amount for these fats, so the daily figure here is the European Food Safety Authority’s.
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, omega-3 fatty acids fact sheet for health professionals
- Almost none
Selenium
Your thyroid uses it to make its hormones.
Learn more
0 µg in one serving: under 1% of the 55 µg a day.
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, selenium fact sheet for health professionals
- Almost none
Vitamin B12
Your body needs it to make red blood cells and keep nerves working.
Learn more
0 µg in one serving: under 1% of the 2.4 µg a day.
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, vitamin B12 fact sheet for health professionals
- Almost none
Vitamin D
Your body needs it to absorb calcium and keep your bones hard.
Learn more
Your skin also makes it in sunlight, so food is only one of its sources.
0 µg in one serving: under 1% of the 15 µg a day.
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, vitamin D fact sheet for health professionals
- Almost none
Vitamin K1
Your blood needs it to clot.
Learn more
0 µg in one serving: under 1% of the 120 µg a day men need, under 1% of the 90 µg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, vitamin K fact sheet for health professionals
Watch out
How we counted this
Checked for cadmium and lead: fine at normal amounts.
Cadmium
Nothing to watchYou’d need more than 100 servings a day, every day, of this food alone to use up what an average adult’s intake leaves under the limit.
Learn more
One serving carries 0.05 µg
How we got this
A serving a day adds 0.3% to what an average adult already takes in: a share of that intake, not of the limit. With that serving every day, an average adult would be at about 71% of the limit.
An average adult already takes in about 71% of the limit. One serving a day fits in the room left.
Counted from zero, with no allowance for what adults already take in from other food, 510,000 g a week would reach the limit.
Why this rating: Eating it daily comes to 980 g a week, which stays within the 150,000 g of room left before the limit.
The dataset’s rating: Nothing to watch: under the limit
A daily serving adds 0.27% to an average adult's cadmium intake (EFSA 2012 adult median, 1.77 µg/kg body weight/week; Canadian adults in 2007: 1.2-1.75), far from doubling it, so no cap.
Health Canada, Canadian Total Diet Study – Trace Elements (2005–2018 composites) · grade B
Lead
Nothing to watchYou’d need more than 100 servings a day, every day, of this food alone to double the lead an average adult already gets. No dose is known to be safe, so doubling is where we flag.
Learn more
A serving a day adds 0.7% to what an average adult already takes in. There is no limit to take a share of.
One serving carries 0.24 µg
How we got this
The dataset’s rating: Nothing to watch: doesn’t double average intake
No safe threshold is set for lead. A serving adds about 0.7% to the average adult lead intake (35 µg/day), far from doubling it, so no cap. Without the 1999 composite the mean is 1.60 (n = 16); the three most recent 0.76 (+0.3%). FDA Total Diet Study: 0 of 27 detected, reporting limit 4 µg/kg (at the limit, 0.56 µg, +1.6%).
Health Canada, Canadian Total Diet Study – Trace Elements (2005–2018 composites) · grade B
Worth knowing
No limit applies, so none is rated.
Sugar
13 g of sugar in a 140 g serving, natural and added together.
Learn more
Shown, not rated. The food tables we read give total sugar, and few give added sugar, so the site can’t yet tell sugar added in making a food from the sugar in fruit or milk.
Also checked (nothing to act on) · 2
Noted for context, or not measured in this food yet.
Shown as context. FDA names Seville oranges, not sweet oranges: 'Seville oranges (often used to make orange marmalade), pomelos, and tangelos ... might have the same effect as grapefruit juice.' Health Canada: 'Most other citrus fruits, such as lemons, limes, citrons, naturally sweet oranges and tangerines are not thought to have this effect.' Juice is different: FDA notes fexofenadine may not work as well with orange juice, and a review of juice trials lists lower uptake of several drugs with orange juice (abstract only).
Shown as context, not scored: pesticide residues sit mainly in the peel, which is not the edible portion. In Valencia, imazalil was found in 112 of 150 samples (74.7%) at a mean of 1.2 mg/kg and thiabendazole in 21 (14.0%) at 0.47 mg/kg; six samples (4.0%) exceeded the EU limit. In Geneva, imazalil and thiabendazole were found in 70% and 36% of samples, and three exceeded Swiss limits.
Better options
How we counted this
“Better” here always means better at something the row names: more of one nutrient, more nutrients per serving, or the goal you pick. It never means better in every way.
Every amount below is for the same weight, 140 g, the size of one serving of this food, so a swap compares like with like. A serving of another food can be bigger or smaller.
A food is listed only if it gives clearly more: at least a fifth more than this food, and at least 10% of the daily amount more.
More of what it’s good for
More vitamin C
Kiwi, raw105 mg in 140 g (this food: 82.7 mg)
Amounts as listed, not adjusted for how much gets in.
More nutrients per serving, counted together
The other fruits we’ve checked with more nutrients per serving than this one, counting at most 100 kcal. One score ranks them all, so the same few often lead.
- Kiwi, raw
- More vitamin K1 (56.4 µg vs 0 µg)
- More vitamin C (105 mg vs 82.7 mg)
- More vitamin E (1.82 mg vs 0.25 mg)
1 food out of the 17 other fruits we’ve checked and could compare gives clearly more nutrients per serving.
Where the calcium card measured that less calcium gets in than from milk, calcium counts for less; everything else is as listed.
Your goal
Your goal changes only this list, not what the food gives you or what to watch.
Losing weight: fewer calories, and more nutrients, protein and fibre for each calorie.
Raspberries, raw- More fibre (9.1 g vs 2.8 g)
- More omega-3: ALA (176 mg vs 9.8 mg)
- Less vitamin C (32.3 mg vs 82.7 mg)
Strawberries, raw46 kcal in 140 g (this food: 66)- Kiwi, raw
- More vitamin K1 (56.4 µg vs 0 µg)
- More vitamin C (105 mg vs 82.7 mg)
- More vitamin E (1.82 mg vs 0.25 mg)
Building muscle: more protein and more calories, per 100 g. In a typical diet most protein comes from other foods; among fruits, these help most.
Raisins3.3 g protein · 299 kcal per 100 g
Avocado, raw1.8 g protein · 206 kcal per 100 g
Raspberries, frozen1.2 g protein · 56 kcal per 100 g
Bring a tracker export or describe your usual week. The same rules check all of it.
The numbers
Open every value
Name in the database: Oranges, raw, navels
How the serving was set: 140 g (Health Canada J.1, fruit, fresh; whole fruit shown as pieces closest to 140 g)
Listed nutrients, per 100 g
For each nutrient, the value this page uses is marked “used”. A row marked “second database” is another database’s figure for a matching food, kept so you can see how far databases disagree (they can differ in the samples analysed, lab methods and rounding). Its own cells are worked out from it, but none of the page’s words or scores are.
| Nutrient | Per serving | Per 100 calories | How | Source | Grade | |
|---|---|---|---|---|---|---|
| Omega-3: ALA | 0.007 g | 0.01 g | 0.01 g | from SR Legacy used | US food database (USDA SR Legacy) #169097 | C |
| Calcium | 43 mg | 60.2 mg | 91.49 mg | listed used | US food database (USDA Foundation Foods) #746771 | C |
| 24 mg | 33.6 mg | 51.06 mg | second database · not used | UK food tables (CoFID 2021) #14-327 | C | |
| 40 mg | 56 mg | 85.11 mg | copy of USDA · not used | Canadian Nutrient File 2026 #1722 | C | |
| Carbohydrate | 11.8 g | 16.52 g | 25.11 g | listed used | US food database (USDA Foundation Foods) #746771 | C |
| Choline | 8.4 mg | 11.76 mg | 17.87 mg | from SR Legacy used | US food database (USDA SR Legacy) #169097 | C |
| Energy | 47 kcal | 65.8 kcal | – | FDC Energy (kcal) used | US food database (USDA Foundation Foods) | – |
| Omega-3: EPA + DHA | 0 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #169097 | C |
| Fat | 0.15 g | 0.21 g | 0.32 g | listed used | US food database (USDA Foundation Foods) #746771 | C |
| 0.2 g | 0.28 g | 0.43 g | second database · not used | UK food tables (CoFID 2021) #14-327 | C | |
| Cholesterol | 0 mg | 0 mg | 0 mg | from SR Legacy used | US food database (USDA SR Legacy) #169097 | C |
| Fatty acids, total saturated | 0.015 g | 0.02 g | 0.03 g | from SR Legacy used | US food database (USDA SR Legacy) #169097 | C |
| Fibre | 2 g | 2.8 g | 4.26 g | listed used | US food database (USDA Foundation Foods) #746771 | C |
| 1.2 g | 1.68 g | 2.55 g | second database · not used | UK food tables (CoFID 2021) #14-327 | C | |
| Folate | 25 µg | 35 µg | 53.19 µg | listed used | US food database (USDA Foundation Foods) #746771 | C |
| 33 µg | 46.2 µg | 70.21 µg | second database · not used | UK food tables (CoFID 2021) #14-327 | C | |
| Iron | 0.33 mg | 0.46 mg | 0.7 mg | listed used | US food database (USDA Foundation Foods) #746771 | C |
| 0.11 mg | 0.15 mg | 0.23 mg | second database · not used · 3× | UK food tables (CoFID 2021) #14-327 | C | |
| Magnesium | 10.7 mg | 14.98 mg | 22.77 mg | listed used | US food database (USDA Foundation Foods) #746771 | C |
| 8 mg | 11.2 mg | 17.02 mg | second database · not used | UK food tables (CoFID 2021) #14-327 | C | |
| Niacin (B3, niacin equivalents) | 0.432 mg | 0.6 mg | 0.92 mg | listed used | Canadian Nutrient File 2026 #1722 | C |
| Phosphorus | 23 mg | 32.2 mg | 48.94 mg | listed used | US food database (USDA Foundation Foods) #746771 | C |
| 16 mg | 22.4 mg | 34.04 mg | second database · not used | UK food tables (CoFID 2021) #14-327 | C | |
| Potassium | 166 mg | 232.4 mg | 353.19 mg | listed used | US food database (USDA Foundation Foods) #746771 | C |
| 122 mg | 170.8 mg | 259.57 mg | second database · not used | UK food tables (CoFID 2021) #14-327 | C | |
| Protein | 0.91 g | 1.27 g | 1.94 g | listed used | US food database (USDA Foundation Foods) #746771 | C |
| 0.8 g | 1.12 g | 1.7 g | second database · not used | UK food tables (CoFID 2021) #14-327 | C | |
| Riboflavin (B2) | 0.051 mg | 0.07 mg | 0.11 mg | listed used | US food database (USDA Foundation Foods) #746771 | C |
| 0.03 mg | 0.04 mg | 0.06 mg | second database · not used | UK food tables (CoFID 2021) #14-327 | C | |
| Selenium | 0 µg | 0 µg | 0 µg | listed used | US food database (USDA Foundation Foods) #746771 | C |
| Sodium | 9 mg | 12.6 mg | 19.15 mg | listed used | US food database (USDA Foundation Foods) #746771 | C |
| 1 mg | 1.4 mg | 2.13 mg | second database · not used · 9× | UK food tables (CoFID 2021) #14-327 | C | |
| Sugars | 9.35 g | 13.09 g | 19.89 g | from SR Legacy used | US food database (USDA SR Legacy) #169097 | C |
| 8.2 g | 11.48 g | 17.45 g | second database · not used | UK food tables (CoFID 2021) #14-327 | C | |
| Thiamin (B1) | 0.068 mg | 0.1 mg | 0.14 mg | listed used | US food database (USDA Foundation Foods) #746771 | C |
| 0.22 mg | 0.31 mg | 0.47 mg | second database · not used · 3.2× | UK food tables (CoFID 2021) #14-327 | C | |
| Vitamin A | 11 µg | 15.4 µg | 23.4 µg | from SR Legacy used | US food database (USDA SR Legacy) #169097 | C |
| Vitamin B12 | 0 µg | 0 µg | 0 µg | from SR Legacy used | US food database (USDA SR Legacy) #169097 | C |
| 0 µg | 0 µg | 0 µg | second database · not used | UK food tables (CoFID 2021) #14-327 | C | |
| Vitamin B6 | 0.079 mg | 0.11 mg | 0.17 mg | listed used | US food database (USDA Foundation Foods) #746771 | C |
| 0.05 mg | 0.07 mg | 0.11 mg | second database · not used | UK food tables (CoFID 2021) #14-327 | C | |
| Vitamin C | 59.1 mg | 82.74 mg | 125.74 mg | listed used | US food database (USDA Foundation Foods) #746771 | C |
| 52 mg | 72.8 mg | 110.64 mg | second database · not used | UK food tables (CoFID 2021) #14-327 | C | |
| Vitamin D | 0 µg | 0 µg | 0 µg | from SR Legacy used | US food database (USDA SR Legacy) #169097 | C |
| 0 µg | 0 µg | 0 µg | second database · not used | UK food tables (CoFID 2021) #14-327 | C | |
| Vitamin E | 0.18 mg | 0.25 mg | 0.38 mg | from SR Legacy used | US food database (USDA SR Legacy) #169097 | C |
| 0.35 mg | 0.49 mg | 0.74 mg | second database · not used | UK food tables (CoFID 2021) #14-327 | C | |
| Vitamin K1 | 0 µg | 0 µg | 0 µg | listed used | US food database (USDA Foundation Foods) #746771 | C |
| 0.05 µg | 0.07 µg | 0.11 µg | second database · not used | UK food tables (CoFID 2021) #14-327 | C | |
| Water | 86.7 g | 121.38 g | 184.47 g | listed used | US food database (USDA Foundation Foods) #746771 | C |
| 87 g | 121.8 g | 185.11 g | second database · not used | UK food tables (CoFID 2021) #14-327 | C | |
| Zinc | 0.11 mg | 0.15 mg | 0.23 mg | listed used | US food database (USDA Foundation Foods) #746771 | C |
| Nutrient | Per 100 g | Per serving | Per 100 calories | How | Source | Grade |
|---|---|---|---|---|---|---|
| Beta-carotene | 71 µg | 99.4 µg | 151.06 µg | from SR Legacy used | US food database (USDA SR Legacy) #169097 | C |
| 6 µg | 8.4 µg | 12.77 µg | second database · not used · 11.8× | UK food tables (CoFID 2021) #14-327 | C | |
| Copper | 0.064 mg | 0.09 mg | 0.14 mg | listed used | US food database (USDA Foundation Foods) #746771 | C |
| 0.03 mg | 0.04 mg | 0.06 mg | second database · not used · 2.1× | UK food tables (CoFID 2021) #14-327 | C | |
| Energy (Atwater general) | 52 kcal | 72.8 kcal | 110.64 kcal | listed used | US food database (USDA Foundation Foods) #746771 | C |
| Energy (Atwater specific) | 47 kcal | 65.8 kcal | 100 kcal | listed used | US food database (USDA Foundation Foods) #746771 | C |
| Nitrogen | 0.14 g | 0.2 g | 0.3 g | listed used | US food database (USDA Foundation Foods) #746771 | C |
| Ash | 0.43 g | 0.6 g | 0.91 g | listed used | US food database (USDA Foundation Foods) #746771 | C |
| Starch | 0 g | 0 g | 0 g | listed used | US food database (USDA Foundation Foods) #746771 | C |
| Sucrose | 4.19 g | 5.87 g | 8.91 g | listed used | US food database (USDA Foundation Foods) #746771 | C |
| Glucose | 2.02 g | 2.83 g | 4.3 g | listed used | US food database (USDA Foundation Foods) #746771 | C |
| Fructose | 2.36 g | 3.3 g | 5.02 g | listed used | US food database (USDA Foundation Foods) #746771 | C |
| Maltose | 0 g | 0 g | 0 g | listed used | US food database (USDA Foundation Foods) #746771 | C |
| Alcohol, ethyl | 0 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #169097 | C |
| Carbohydrate, by summation | 10.6 g | 14.84 g | 22.55 g | listed used | US food database (USDA Foundation Foods) #746771 | C |
| Caffeine | 0 mg | 0 mg | 0 mg | from SR Legacy used | US food database (USDA SR Legacy) #169097 | C |
| Theobromine | 0 mg | 0 mg | 0 mg | from SR Legacy used | US food database (USDA SR Legacy) #169097 | C |
| Energy | 196 kj | 274.4 kj | 417.02 kj | listed used | US food database (USDA Foundation Foods) #746771 | C |
| Sugars, Total | 8.57 g | 12 g | 18.23 g | listed used | US food database (USDA Foundation Foods) #746771 | C |
| Galactose | 0 g | 0 g | 0 g | listed used | US food database (USDA Foundation Foods) #746771 | C |
| Fiber, soluble | 0.2 g | 0.28 g | 0.43 g | listed used | US food database (USDA Foundation Foods) #746771 | C |
| Fiber, insoluble | 1.8 g | 2.52 g | 3.83 g | listed used | US food database (USDA Foundation Foods) #746771 | C |
| Vitamin A, IU | 225 iu | 315 iu | 478.72 iu | from SR Legacy used | US food database (USDA SR Legacy) #169097 | C |
| Carotene, alpha | 11 µg | 15.4 µg | 23.4 µg | from SR Legacy used | US food database (USDA SR Legacy) #169097 | C |
| Vitamin D (D2 + D3), International Units | 0 iu | 0 iu | 0 iu | from SR Legacy used | US food database (USDA SR Legacy) #169097 | C |
| Cryptoxanthin, beta | 116 µg | 162.4 µg | 246.81 µg | from SR Legacy used | US food database (USDA SR Legacy) #169097 | C |
| Lycopene | 0 µg | 0 µg | 0 µg | from SR Legacy used | US food database (USDA SR Legacy) #169097 | C |
| Vitamin K (Dihydrophylloquinone) | 0 µg | 0 µg | 0 µg | listed used | US food database (USDA Foundation Foods) #746771 | C |
| Folic acid | 0 µg | 0 µg | 0 µg | from SR Legacy used | US food database (USDA SR Legacy) #169097 | C |
| Folate, food | 30 µg | 42 µg | 63.83 µg | from SR Legacy used | US food database (USDA SR Legacy) #169097 | C |
| Folate, DFE | 30 µg | 42 µg | 63.83 µg | from SR Legacy used | US food database (USDA SR Legacy) #169097 | C |
| Tryptophan | 0.008 g | 0.01 g | 0.02 g | listed used | US food database (USDA Foundation Foods) #746771 | C |
| Threonine | 0.016 g | 0.02 g | 0.03 g | listed used | US food database (USDA Foundation Foods) #746771 | C |
| Isoleucine | 0.014 g | 0.02 g | 0.03 g | listed used | US food database (USDA Foundation Foods) #746771 | C |
| Leucine | 0.025 g | 0.04 g | 0.05 g | listed used | US food database (USDA Foundation Foods) #746771 | C |
| Lysine | 0.032 g | 0.04 g | 0.07 g | listed used | US food database (USDA Foundation Foods) #746771 | C |
| Methionine | 0.007 g | 0.01 g | 0.01 g | listed used | US food database (USDA Foundation Foods) #746771 | C |
| Cystine | 0.009 g | 0.01 g | 0.02 g | listed used | US food database (USDA Foundation Foods) #746771 | C |
| Phenylalanine | 0.051 g | 0.07 g | 0.11 g | listed used | US food database (USDA Foundation Foods) #746771 | C |
| Tyrosine | 0.011 g | 0.02 g | 0.02 g | listed used | US food database (USDA Foundation Foods) #746771 | C |
| Valine | 0.022 g | 0.03 g | 0.05 g | listed used | US food database (USDA Foundation Foods) #746771 | C |
| Arginine | 0.099 g | 0.14 g | 0.21 g | listed used | US food database (USDA Foundation Foods) #746771 | C |
| Histidine | 0.011 g | 0.02 g | 0.02 g | listed used | US food database (USDA Foundation Foods) #746771 | C |
| Alanine | 0.028 g | 0.04 g | 0.06 g | listed used | US food database (USDA Foundation Foods) #746771 | C |
| Aspartic acid | 0.12 g | 0.17 g | 0.26 g | listed used | US food database (USDA Foundation Foods) #746771 | C |
| Glutamic acid | 0.242 g | 0.34 g | 0.51 g | listed used | US food database (USDA Foundation Foods) #746771 | C |
| Glycine | 0.02 g | 0.03 g | 0.04 g | listed used | US food database (USDA Foundation Foods) #746771 | C |
| Proline | 0.153 g | 0.21 g | 0.33 g | listed used | US food database (USDA Foundation Foods) #746771 | C |
| Serine | 0.032 g | 0.04 g | 0.07 g | listed used | US food database (USDA Foundation Foods) #746771 | C |
| Vitamin E, added | 0 mg | 0 mg | 0 mg | from SR Legacy used | US food database (USDA SR Legacy) #169097 | C |
| Vitamin B-12, added | 0 µg | 0 µg | 0 µg | from SR Legacy used | US food database (USDA SR Legacy) #169097 | C |
| Fatty acids, total trans | 0 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #169097 | C |
| SFA 4:0 | 0 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #169097 | C |
| SFA 6:0 | 0 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #169097 | C |
| SFA 8:0 | 0 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #169097 | C |
| SFA 10:0 | 0 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #169097 | C |
| SFA 12:0 | 0 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #169097 | C |
| SFA 14:0 | 0 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #169097 | C |
| SFA 16:0 | 0.013 g | 0.02 g | 0.03 g | from SR Legacy used | US food database (USDA SR Legacy) #169097 | C |
| SFA 18:0 | 0 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #169097 | C |
| MUFA 18:1 | 0.02 g | 0.03 g | 0.04 g | from SR Legacy used | US food database (USDA SR Legacy) #169097 | C |
| PUFA 18:2 | 0.018 g | 0.03 g | 0.04 g | from SR Legacy used | US food database (USDA SR Legacy) #169097 | C |
| PUFA 18:3 | 0.007 g | 0.01 g | 0.01 g | from SR Legacy used | US food database (USDA SR Legacy) #169097 | C |
| PUFA 20:4 | 0 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #169097 | C |
| PUFA 22:6 n-3 (DHA) | 0 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #169097 | C |
| MUFA 16:1 | 0.003 g | 0 g | 0.01 g | from SR Legacy used | US food database (USDA SR Legacy) #169097 | C |
| PUFA 18:4 | 0 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #169097 | C |
| MUFA 20:1 | 0 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #169097 | C |
| PUFA 20:5 n-3 (EPA) | 0 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #169097 | C |
| MUFA 22:1 | 0 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #169097 | C |
| PUFA 22:5 n-3 (DPA) | 0 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #169097 | C |
| Fatty acids, total monounsaturated | 0.023 g | 0.03 g | 0.05 g | from SR Legacy used | US food database (USDA SR Legacy) #169097 | C |
| Fatty acids, total polyunsaturated | 0.025 g | 0.04 g | 0.05 g | from SR Legacy used | US food database (USDA SR Legacy) #169097 | C |
| Lactose | 0 g | 0 g | 0 g | listed used | US food database (USDA Foundation Foods) #746771 | C |
| 0 g | 0 g | 0 g | second database · not used | UK food tables (CoFID 2021) #14-327 | C | |
| Lutein + zeaxanthin | 129 µg | 180.6 µg | 274.47 µg | from SR Legacy used | US food database (USDA SR Legacy) #169097 | C |
| Manganese | 0.029 mg | 0.04 mg | 0.06 mg | listed used | US food database (USDA Foundation Foods) #746771 | C |
| 0.02 mg | 0.03 mg | 0.04 mg | second database · not used | UK food tables (CoFID 2021) #14-327 | C | |
| Niacin (B3, preformed) | 0.425 mg | 0.6 mg | 0.9 mg | listed used | US food database (USDA Foundation Foods) #746771 | C |
| 0.5 mg | 0.7 mg | 1.06 mg | second database · not used | UK food tables (CoFID 2021) #14-327 | C | |
| Pantothenic acid (B5) | 0.261 mg | 0.37 mg | 0.56 mg | listed used | US food database (USDA Foundation Foods) #746771 | C |
| 0.27 mg | 0.38 mg | 0.57 mg | second database · not used | UK food tables (CoFID 2021) #14-327 | C | |
| Retinol | 0 µg | 0 µg | 0 µg | from SR Legacy used | US food database (USDA SR Legacy) #169097 | C |
| 0 µg | 0 µg | 0 µg | second database · not used | UK food tables (CoFID 2021) #14-327 | C |
Change the amount to rescale the first column. Nutrients a database doesn't list are missing, not zero.
Hazard rows as the dataset rates them
- Cadmium · Nothing to watch: under the limit · A daily serving adds 0.27% to an average adult's cadmium intake (EFSA 2012 adult median, 1.77 µg/kg body weight/week; Canadian adults in 2007: 1.2-1.75), far from doubling it, so no cap. · Health Canada Total Diet Study, trace elements · B
- Grapefruit-type drug interactions · Context · Shown as context. FDA names Seville oranges, not sweet oranges: 'Seville oranges (often used to make orange marmalade), pomelos, and tangelos ... might have the same effect as grapefruit juice.' Health Canada: 'Most other citrus fruits, such as lemons, limes, citrons, naturally sweet oranges and tangerines are not thought to have this effect.' Juice is different: FDA notes fexofenadine may not work as well with orange juice, and a review of juice trials lists lower uptake of several drugs with orange juice (abstract only). · FDA 2021 · B
- Lead · Nothing to watch: doesn’t double average intake · No safe threshold is set for lead. A serving adds about 0.7% to the average adult lead intake (35 µg/day), far from doubling it, so no cap. Without the 1999 composite the mean is 1.60 (n = 16); the three most recent 0.76 (+0.3%). FDA Total Diet Study: 0 of 27 detected, reporting limit 4 µg/kg (at the limit, 0.56 µg, +1.6%). · Health Canada Total Diet Study, trace elements · B
- Pesticide residues · Context · Shown as context, not scored: pesticide residues sit mainly in the peel, which is not the edible portion. In Valencia, imazalil was found in 112 of 150 samples (74.7%) at a mean of 1.2 mg/kg and thiabendazole in 21 (14.0%) at 0.47 mg/kg; six samples (4.0%) exceeded the EU limit. In Geneva, imazalil and thiabendazole were found in 70% and 36% of samples, and three exceeded Swiss limits. · PubMed 11469317 · B
Oxalate, phytate and gut-tolerance measurements
- fodmap excess fructose: Foodtopsy's arithmetic: fructose 2.36 minus glucose 2.02 g/100 g (means of 8 samples); not measured as a difference g/100 g · fresh weight · raw, navel, edible portion · grade B · US food database (USDA Foundation Foods)
- fodmap excess fructose: Foodtopsy's arithmetic: fructose 2.5 minus glucose 2.2 g/100 g g/100 g · fresh weight · raw, all commercial varieties · grade B · Canadian Nutrient File 2026
- fodmap fructan: 0.21 +/- 0.03 g/100 g FW (0.90 +/- 0.13% of dry weight); 0.28 g per 131 g portion g/100 g · fresh weight (water 77%) · edible parts only; composite of at least three subsamples of different cultivars bought in Slovenian shops; raw/cooked not marked for this row (cooked items are marked in the table) · grade B · Ferjancic 2024
- histamine: not detected (n = 12) mg/kg · fresh weight · raw orange (market samples; preparation not stated) · grade B · Sanchezperez 2018
- lactose: lactose 0.0 g/100 g (n = 8); galactose 0.0 (n = 4) g/100 g · fresh weight · raw navel · grade B · US food database (USDA Foundation Foods)
- oxalate soluble: n = 1 (insoluble 1.6) mg/100 g · fresh weight · raw · grade B · Salgado 2023
- oxalate total: n = 1 mg/100 g · fresh weight · raw · grade B · Salgado 2023
- tyramine: not detected (n = 12) mg/kg · fresh weight · raw orange (market samples) · grade B · Sanchezperez 2018
Sources
- Health Canada, Canadian Nutrient File 2026 (14th edition)
cnf-2026· dataset · Open Government Licence – Canada 2.0 - Public Health England, Composition of Foods Integrated Dataset (CoFID) 2021
cofid-2021· dataset · Open Government Licence v3.0 - US FDA, Grapefruit Juice and Some Drugs Don't Mix (Consumer Update; content current as of 2021-07-01)
fda-consumer-grapefruit-2021· page · US government work (public domain) - USDA FoodData Central, Foundation Foods, release 2026-04-30
fdc-foundation-2026-04-30· dataset · CC0 1.0 (public domain) - USDA FoodData Central, SR Legacy, 2018-04
fdc-sr-legacy-2018-04· dataset · CC0 1.0 (public domain) - Ferjancic B et al. 2024, Fructan content in most commonly consumed Slovenian foods, Front Nutr (PMC11327153)
ferjancic2024· full text read · CC BY 4.0 - Health Canada, Canadian Total Diet Study – Trace Elements (2005–2018 composites)
hc-tds-trace-elements· dataset · Open Government Licence – Canada 2.0 - Fernandez M, Pico Y, Manes J. Pesticide residues in oranges from Valencia (Spain). Food Addit Contam 2001 Jul · doi:10.1080/02652030118441 · PMID 11469317
pmid:11469317· abstract only · Publisher copyright (journal article) - Salgado N, Silva MA, Figueira ME, Costa HS, Albuquerque TG. Oxalate in Foods: Extraction Conditions, Analytical Methods, Occurrence, and Health Implications. Foods 2023;12:3201 (PMC10486698) · doi:10.3390/foods12173201 · PMID 37685134
salgado2023· full text read · CC BY 4.0 - Sánchez-Pérez S et al. 2018, Foods 7:205, Table 1 (histamine in plant foods; PMC6306728)
sanchezperez2018· full text read · CC BY 4.0
Body map 2026-10-25.1: each nutrient’s job comes from an agency fact sheet, linked beside it under Good for.
The plain words: “a lot” means one serving (100 g when the food has no serving size) gives at least 20% of the daily amount (the reference intake), “some” at least 10%, “a little” at least 2% (the cut-offs are ours, one set for every page: 20% and 10% are borrowed from the US labelling terms “high” and “good source” and applied to Health Canada’s daily amount, whereas Health Canada’s own shopper rule says 15%; provisional: they may change in a later method version). The daily amount is Health Canada’s Dietary Reference Intake for adults 19–30; where men and women need different amounts we use the higher one (protein: 56 g for men, 46 g for women). The percentage printed under each nutrient is the printed amount as a share of that daily amount, rounded to the nearest whole number, and the word is read from that percentage, so the amount, the percentage and the word always agree. Calcium with a measured absorption is scaled by how well it gets in compared with milk.
The scale: “Nothing to watch” means a serving a day stays under the limit at ordinary amounts; “Go easy” means a serving a day can push past the limit for adults who already take in the most, or fewer than 2 servings reach it; “Limit it” means once a week or less. The dataset’s own rating is under “How we got this”. Provisional: the scale may change in a later method version.
Measured absorption under Good for: grade-A studies in adults that tested this preparation of this food, as a share of the listed amount (the share digested, for protein), quoted once each source has passed our evidence check; animal studies and other variants stay in the table above. Provisional: this screen may change in a later method version.