One medium-sized peeled orange provides about 60 calories and 3 grams of fiber, or 12 percent of the daily value. For 85 calories, a 1-cup serving of peeled, sectioned orange -- about the equivalent of a large fruit -- delivers 4.3 grams of fiber, or 17 percent of the daily value.
Oranges are generally considered a good source of fiber because an average-sized fruit supplies at least 10 percent of the daily value. While smaller specimens are good sources of fiber relative to the number of calories they contain, they don’t contribute as significantly toward your total fiber intake. According to the U.S. Department of Agriculture, a small peeled orange has about 45 calories and just over 2 grams of fiber.
Oranges are a good source of both soluble and insoluble fiber. According to USDA data, just under 60 percent of the fiber in a peeled orange is insoluble, the type that gives fiber its reputation as “nature’s broom.” Insoluble fiber binds to water and helps sweep material through the intestinal tract more efficiently. It also promotes bowel regularity by generating stools that are larger, softer and easier to eliminate. Just over 40 percent of the fiber in a peeled orange is soluble, the kind that dissolves in water to form a viscous, or gel-like, substance.
Soluble fiber delays gastric emptying, which can help you feel fuller longer and keep your blood sugar levels under control. Oranges are also a good source of pectin, a type of soluble fiber that’s particularly effective at reducing high cholesterol levels.
Did you know that orange peels are edible, high in fiber and a rich source of limonoids and other antioxidant compounds.
For about 100 calories, an average-sized unpeeled orange provides just over 7 grams of fiber, or 29 percent of the daily value. The rind’s spongy white interior is also a significant source of cholesterol-lowering pectin, according to the book “Wellness Foods A to Z.” Orange juice, on the other hand, is not a significant source of dietary fiber. One cup of freshly squeezed orange juice is about 24 percent higher in calories and 90 percent lower in fiber than a 1-cup serving of orange segments.
You might say the message is clear – eat more whole oranges.
According to a recent Dietary Guidelines for Americans, most adults in the United States get just 15 grams of fiber a day. Replacing your daily glass of orange juice with a whole orange is a simple way to boost your healthy fiber intake.
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Porterville, CA 93257