Citrus Fruits That Give Energy

The cells of your organs and tissues use glucose and oxygen to produce energy. Citrus fruits contain a variety of sugars, including glucose, fructose and sucrose. These fruits also provide you with vitamin C, dietary fiber and various minerals, and plant-derived micronutrients known as phytochemicals. Including a variety of citrus fruits in your nutrition plan can help you meet the recommended 1 1/2 to 2 cups of fruit daily for women and 2 cups for men.

Oranges

Oranges contain high concentrations of sucrose, fructose and glucose, which provide you with a ready source of energy. One large orange, which is the equivalent of a 1-cup serving, contains approximately 17 g of sugar and 85 calories. A 1-cup serving of packaged orange juice contains 21 g of sugar and 122 calories. Oranges have a low glycemic index, which means they do not typically cause a spike in your blood sugar level. This is particularly important if you are living with diabetes or pre-diabetes.

Grapefruit

Grapefruit contains sucrose, fructose and glucose, which provide your body with energy. A medium grapefruit, approximately 4 inches across, contains 18 g of sugar and 82 calories. Packaged grapefruit juice contains approximately 22 g of sugar and 94 calories per cup. Raw grapefruit and grapefruit juice are low glycemic index foods.

Tangerines

Tangerines are smaller and sweeter than oranges and grapefruit, and are a good option for an energy-rich snack. A 1-cup serving of tangerine sections provides you with approximately 21 g of sugar and 103 calories. Tangerine juice contains more than 24 g of sugar per cup. The various types of tangerines, such as Dancy tangerines and Satsuma and Clementine mandarins, differ in size, texture and flavor. Try different tangerine varieties when they are in season to find your favorites.

Tangelos

Tangelos are a hybrid citrus fruit, produced by crossing a grapefruit with a tangerine. Tangelos are an energy-rich food with 23 g of sugar and 115 calories per cup. Minneola and Orlando tangelos are popular varieties in North America.

Pummelos

Pummelos, also known as shaddocks or Chinese grapefruit, are the largest of the citrus fruits. Pummelos taste similar to grapefruit with less tanginess and more sweetness. Like other citrus fruits, pummelos are high-energy foods, providing you with approximately 20 g of sugar and 120 calories in a fruit half. Pummelos are typically in season in the northern hemisphere from November through March.