Orange — a real treasure trove of vitamins and minerals. Its bright color and refreshing taste make it a favorite treat for both children and adults.
This juicy fruit is known for its high vitamin C content, which helps strengthen the immune system and protects the body from various diseases.
One medium orange (about 130 g) contains approximately 70 mg of vitamin C, which is over 100% of the daily value.
In addition to vitamin C, oranges also contain important nutrients such as:
- Potassium – about 237 mg, which helps normalize blood pressure.
- Folic acid – important for cell formation and maintaining heart health.
- Flavonoids – antioxidants that help fight inflammation and may reduce the risk of chronic diseases.
However, despite all their positive qualities, oranges also contain carbohydrates, raising questions about their place in various diets, especially in the keto diet.
Nutritional Value
Oranges have a high glycemic index (about 40), which may not be suitable for a strict keto diet.
There are about 47 calories, 0.9 g of protein, 0.1 g of fat, and 11.8 g of carbohydrates in 100 g of orange.
The glycemic load (GL) of oranges is approximately 5 per serving.
In the context of a keto diet, the consumption of orange raises some doubts. Unfortunately, oranges contain quite a bit of carbohydrates, making them less suitable for this diet.
However, if you still want to include an orange in your diet, it’s best to do so in moderation. For example, small portions (such as 1/4 of a medium orange) may be acceptable if you carefully monitor your overall carbohydrate intake throughout the day.
Thus, oranges are not recommended as a staple food in a keto diet, but they can be used as a rare treat in small quantities.
