Oranges, raw, with peel

Plant foods · Fruits · All fruits

g
Macronutrients 58 / 100 How is this scored?

Composition

Energy

Protein 1.3 g · 5 kcal/100g
Fat 0.3 g · 3 kcal/100g
Carbs 15.5 g · 62 kcal/100g
Fiber 4.5 g
Water 82 g
Total energy 63 kcal

Energy is predominantly from carbs (89%); EFSA recommends 45–60% for a balanced diet

Fat quality 59 / 100 How is this scored?
Total fat
0.3g
Saturated
0.0g
Monounsat.
0.1g
Polyunsat.
0.1g
Omega-6
0.04g

Saturated fat is 0.5% of energy, within the WHO limit of 10%.

Protein quality 42 / 100 How is this scored?
Histidine 100%
Isoleucine 90%
Leucine 42%
Lysine 100%
Methionine + Cysteine 100%
Phenylalanine + Tyrosine 100%
Threonine 70%
Tryptophan 100%
Valine 100%

Limiting amino acid is Leucine (42% of FAO reference). Combining with complementary protein sources raises the overall score.

Micronutrients 31 / 100 How is this scored?

Vitamins

Vitamin A 13 µg
Vitamin C 71.0 mg
Thiamin (B1) 0.10 mg
Riboflavin (B2) 0.05 mg
Niacin (B3) 0.5 mg
Pantothenic (B5) 0.3 mg
Vitamin B6 0.09 mg
Folate (B9) 30 µg
Vitamin B12 0.00 µg

Minerals

Calcium 70 mg
Iron 0.8 mg
Magnesium 14 mg
Phosphorus 22 mg
Potassium 196 mg
Sodium 2 mg
Zinc 0.1 mg
Copper 0.06 mg
Selenium 0.7 µg

Notable source of Vitamin C (89% of EU NRV per 100 g). Score averages coverage across 17 tracked nutrients.