While you can certainly try consuming oranges for weight loss, there's no guarantee they will help. Although oranges are healthy, they're no better at burning fat than any other fruit. That being said, substituting healthy natural sugars for added sugars can help support your weight loss goals.
You can integrate oranges into your diet if you wish, but they’re not exactly fat burning. Consuming oranges for weight loss won’t help you lose pounds any more than any other fruit.
Consuming Oranges for Weight Loss
Oranges are no better for weight loss than other fruits. They're hardly the only fruit with a reputation for helping burn fat, though. People have also recommended the consumption of other fruits, like pineapple, for weight loss.
Unfortunately, there is no list of fruits for weight loss. The only way fruits can help support weight loss is in relation to the rest of your diet.
Consuming natural sugars, like fruits, rather than sweetened beverages, pastries, ice cream and similar desserts can certainly help support weight loss. Sweets and similar foods are rich in added sugar, a type of food that most Americans consume too much of.
Added sugars contribute to weight gain, because they're essentially empty calories. The Food and Drug Administration says that most people consume an extra 270 calories per day from added sugars.
According to the Mayo Clinic, people should consume around six servings of fruits and vegetables each day. Oranges are easy to incorporate into your diet. They can be eaten raw, juiced, mixed into smoothies or even chopped up and added into salads.
However, don't go overboard. You can certainly consume oranges for weight loss, but because oranges are still rich in carbohydrates and sugar, too many oranges could result in you putting on weight.
Orange Nutrition Facts
According to the USDA, a cup of oranges is 180 grams. This amount is also equivalent to one large orange and has 85 calories.
A cup of oranges has 0.2 grams of fat, 1.7 grams of protein and 21.2 grams of carbohydrates. Oranges are rich in fiber, with 4.3 grams of these carbohydrates coming from dietary fiber. The remaining 16.8 grams come from sugar.
A cup of oranges also contains many different essential vitamins and minerals, including:
- 6 percent of the daily value (DV) for calcium
- 7 percent of the DV for potassium
- 9 percent of the DV for copper
- 13 percent of the DV for vitamin B1 (thiamin)
- 6 percent of the DV for vitamin B2 (riboflavin)
- 9 percent of the DV for vitamin B5
- 6 percent of the DV for vitamin B6
- 14 percent of the DV for vitamin B9 (folic acid)
- 106 percent of the DV for vitamin C
According to the Harvard T.H. Chan School of Public Health, you should consume a serving of yellow or orange fruits or vegetables and a serving of citrus fruits on a daily basis. This makes oranges a particularly healthy choice to incorporate into your diet.