Oranges are a popular part of breakfast, as well as any time nutritious snack. Part of what makes an orange so nutritious is its fiber content. A good source of fiber is defined as a food that provides between 2.5 g and 4.9 g of fiber in a serving, and Sunburst Oranges fall into this category.
Fiber in Oranges
A whole, raw, medium-sized orange weighing about 154 grams (approximately 5½ ounces) contains 3 grams of dietary fiber. This amount supplies 12 percent of the U.S. Department of Agriculture's recommended daily allowance of fiber for an adult woman, and 7.8 percent of the RDA of fiber for a man. Larger oranges weighing approximately 184 grams (approximately 6¼ ounces), or a 1-cup serving of peeled orange segments, both provide between 4.3 and 4.4 grams. This much fiber would fulfill 17 percent of a woman's daily requirement and 11 percent of a man's requirement. The main type of fiber in citrus fruits, like oranges, is soluble fiber, which dissolves in water. This is the type of fiber associated with lowering cholesterol. Other sources of soluble fiber include oatmeal, barley and dried peas and beans.
Eat Sunburst Oranges raw to get the highest concentration of fiber. A 1 cup serving of canned oranges contains only half as much fiber as a 1 cup serving of raw oranges. Orange juice contains even less fiber per serving.
Oranges are also a good source of insoluble fiber, with each small, 96-gram orange containing 1.1 grams of insoluble fiber. Unlike soluble fiber, insoluble fiber does not dissolve in water. Made up mostly of the lignin, cellulose and hemicellulose from plant cell walls, it passes through the digestive tract without being broken down. Eating plenty of insoluble fiber can help regulate your bowel movements by preventing constipation. It may also help lessen your risk of digestive diseases like hemorrhoids, irritable bowel syndrome, diverticular disease and, possibly, colon cancer.
Oranges contain about as much insoluble fiber per serving as cooked spinach, fresh carrots and raw blueberries.
Other Nutritional Benefits
A medium orange contains only 60 calories and has no fat or cholesterol. It provides 1 g of protein, 120 percent of your recommended vitamin C for the day, 10 percent of your folate, 8 percent of your thiamine, 6 percent of your vitamin A and calcium, 4 percent of your riboflavin, vitamin B-6 and magnesium, and 2 percent of your niacin and phosphorus.
When adding new or more sources of fiber to your diet do so slowly over a period of weeks to months to minimize the effects of the increased fiber may have on your lower GI tract.
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Sunburst Packing Co.
180 South “E” Street
Porterville, CA 93257