Fruits / Citrus Fruits
Orange, Szinkom
PhilFCT
Macronutrients
Nutrition Facts
| Serving Size: 100g | |
| Edible Portion: 46% |
| Calories | 31kcal / 2530kcal (1%) low |
Macronutrients
Protein | 0.3 g/ 71g (0.42%) | ||||||
Total Fat | 0.2 g/ 42g (0.48%) low | ||||||
| |||||||
Total Carbs | 6.9 g/ 348g (1%) | ||||||
| |||||||
Vitamins
Vit A | 0 mcg RAE/ 700mcg RAE (0%) |
Vit B1 | 0.03 mg/ 1mg (2%) |
Vit B2 | 0.03 mg/ 1mg (2%) |
Vit B3 | 0.1 mg NE/ 16mg NE (0.63%) |
Vit C | 31 mg/ 70mg (44%) high |
Minerals
Calcium | 31 mg/ 750mg (4%) |
Phosphorus | 8 mg/ 700mg (1%) |
Iron | 0.3 mg/ 12mg (2%) |
Sodium | 1 mg/ 1500mg (0.07%) free |
What is this food?
Orange (Szinkom) — a citrus fruit. Per 100g, it has about 31 kcal, with carbohydrates (mostly natural sugars), some dietary fiber, and very little fat.
Why it matters to health
Oranges can support everyday health because they provide dietary fiber (about 0.9g per 100g) to help keep digestion regular, and vitamin-rich fruit benefits that fit well into balanced meals and snacks. The carbs and sugars are natural, so they can give quick energy, especially for active days. It’s also low in sodium and fat, which makes it a good choice alongside rice and ulam. If you’re watching blood sugar, it helps to pair fruit with a balanced snack (like nuts or yogurt) and keep portions reasonable.
Healthier tips
- For snacks: have 1 small orange or about 1–2 oranges depending on size, then pair it with protein or healthy fat (e.g., yogurt, milk, or a small handful of nuts) to stay fuller.
- For meals: use orange as a side fruit after lunch or dinner instead of sugary drinks.
- Choose whole fruit over juice when possible to get more fiber.
- If you’re eating 3 full meals plus 1–2 snacks a day, keep fruit as your snack most days, not the main “extra” calorie source.
Common Filipino dishes
Sinigang na baboy with orange (calamansi/orange-style citrus), Fruit salad (with orange), Orange juice (fresh), Chicken or fish with orange-citrus marinade, Ginataang prutas (with orange segments)
Images
Disclaimer
Juan Nutrisyon provides educational nutrition information to help users better understand the foods they eat. Nutrient values are sourced from reputable databases including the Philippine Food Composition Tables (FCT) and USDA FoodData Central. Calculation methods for estimating nutrients across multiple foods have been reviewed by a licensed dietitian. The information provided is not intended to diagnose, treat, cure, or prevent any disease. While every effort is made to ensure accuracy, Juan Nutrisyon has not yet undergone formal clinical validation studies and should not replace personalized medical advice from a qualified healthcare professional.
Juan Nutrisyon is an independent project built to make nutrition information more accessible to Filipinos. Built by Wern Ancheta. If you find it helpful, you can support its continued development.
Support Juan Nutrisyon