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Orange
Produce · Pr

Orange

86.8% water · 47 kcal

Per 100 g
47 kcal Energy
0.94 g Protein
11.75 g Carbs
0.12 g Fat
2.4 g Fibre
Gluten-free January, February, December GI 45

Let’s cook with it → Invent something with it

What it is for

They bring water, fibre, acid and colour. Most are 80–95% water, and much of cooking them is really about managing that water.

Where it catches you out

Under a lid they cook in their own water; in a crowded pan they steam. If you want colour, give them room and take the lid off.

The knack

This record describes edible orange segments; do not use its fibre value for strained juice.

Storage and health

How to keep it, and who it suits.

Keeping it

Refrigerate in a mesh bag for 2-3 weeks; once cut, keep sealed for 3-4 days.

Gluten-free

Plain orange is naturally gluten-free.

Glycaemic index

45 — glucose is taken as 100. Below 55 is low, 56–69 medium, 70 and above high. The number says nothing about portion: at the same index, twice the amount is twice the load.

The source table has a single study for this food. It is a real measurement, but it may not be typical: variety and ripeness move this number easily.

Row in the table: Oranges, navel, Australia (45+/-5)

Atkinson et al., Am J Clin Nutr 2021

Same family

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