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How Many Calories Are in an Easy Peel Orange?

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4 min read

According to the USDA, a single raw clementine, a common type of easy peel orange, contains approximately 35 calories. For many, the easy peel orange is the go-to low-calorie snack, but its exact nutritional value can vary depending on its size and variety, which influences the final calorie count.

Quick Summary

The exact calorie count of an easy peel orange depends on its variety and size, with a typical clementine averaging about 35 calories. These citrus fruits are a rich source of vitamin C, fiber, and other beneficial nutrients. As a low-calorie, hydrating snack, they offer significant health benefits, including immune support and digestive health.

Key Points

  • Low Calorie Count: An average easy peel orange, like a clementine, contains only about 35 calories, making it an ideal healthy snack.

  • Rich in Vitamin C: Just one easy peel orange provides a significant portion of your daily vitamin C, which is essential for immune function and skin health.

  • Good Source of Fiber: The fiber content aids digestion and contributes to feelings of fullness, which can support weight management.

  • Hydrating and Nutrient-Dense: With high water content and a variety of vitamins and antioxidants, easy peelers offer significant nutritional value for minimal calories.

  • Convenient and Portable: Their small size and easy-to-remove skin make them a perfect on-the-go snack for both children and adults.

  • Versatile for Health: The natural sweetness can help curb sugar cravings, and they can be easily paired with other foods for a more balanced snack.

  • Variety Impacts Nutrition: While generally low-calorie, slight variations exist between clementines, satsumas, and other mandarin varieties based on size and sugar content.

In This Article

How Easy Peel Oranges Are Calculated

To understand how many calories are in an easy peel orange, it's important to recognize that the term 'easy peel' is not a single fruit species, but rather a category of citrus. This group includes popular varieties such as clementines, mandarins, and satsumas. The calorie count is primarily determined by the fruit's size and sugar content. Generally speaking, they are all very low in calories, making them a superb choice for a healthy snack.

The most common easy peelers, clementines, typically weigh around 74 grams and contain approximately 35 calories. This calculation is based on the fruit's macronutrient profile, primarily its carbohydrate content, with minimal contributions from protein and fat. The high water content also means a low energy density, meaning you can eat a good volume of fruit for a small number of calories, which is great for feeling full.

Nutritional Composition of an Easy Peel Orange

An easy peel orange's nutritional profile is more than just calories. Beyond energy, these small citrus fruits are packed with vitamins, minerals, and antioxidants.

  • Carbohydrates: The primary source of calories, mainly from natural fruit sugars like fructose.
  • Fiber: An easy peeler offers a good dose of dietary fiber, which aids digestion and promotes a healthy gut microbiome.
  • Vitamin C: These fruits are exceptionally rich in vitamin C, with a single fruit providing a significant percentage of your daily recommended intake. Vitamin C is a powerful antioxidant that supports the immune system, promotes skin health, and aids iron absorption.
  • Potassium: An essential mineral that helps regulate blood pressure and supports proper heart function.
  • Flavonoids: These potent plant compounds have antioxidant and anti-inflammatory properties that can help protect your cells from damage.

Comparing Easy Peel Oranges with Other Citrus Fruits

To put the calorie count into context, comparing an easy peel orange to other common citrus fruits can be helpful for those monitoring their intake.

Fruit (per fruit) Average Weight Approximate Calories Vitamin C (per 100g)
Easy Peel Orange (Clementine) 74 g ~35 kcal ~42 mg
Standard Orange 140 g ~66 kcal ~53.2 mg
Grapefruit 256 g ~75 kcal (1 cup segments) ~38 mg
Lemon 58 g ~17 kcal ~53 mg
Lime 67 g ~20 kcal ~29 mg

This comparison table shows that while an easy peel orange has fewer total calories than a standard orange, it is also a smaller serving size. Per gram, the fruits are quite comparable in their low-calorie nature. Easy peelers remain an excellent choice for a controlled portion size and a concentrated dose of flavor.

Health Benefits Beyond the Calorie Count

Aside from being a low-calorie snack, the nutritional benefits of easy peel oranges are extensive. The high vitamin C content is crucial for immune function, helping to ward off infections and support overall wellness. The antioxidants, including flavonoids and carotenoids, protect your cells from oxidative stress, a process that can contribute to chronic diseases and aging. The fiber content also plays a key role in digestive health, helping to regulate bowel movements and supporting the beneficial bacteria in your gut. For those with diabetes or concerned about blood sugar levels, the natural sugars in these fruits, combined with their fiber, result in a moderate glycemic index, preventing a sharp spike in blood glucose.

Easy peelers are also incredibly convenient. Their small size and easy-to-remove skin make them perfect for on-the-go snacking and packing in lunchboxes. They are a naturally sweet way to satisfy cravings without resorting to processed, high-sugar alternatives. For a satisfying snack that also feels substantial, you can pair a couple of easy peel oranges with a protein source, such as a handful of nuts or a scoop of Greek yogurt.

Conclusion

An easy peel orange is a delicious and healthy choice for anyone looking for a low-calorie, nutrient-rich snack. With an average clementine containing around 35 calories, you can enjoy this fruit guilt-free while providing your body with essential vitamins, fiber, and antioxidants. The convenience and satisfying sweetness of easy peelers make them a staple in a balanced diet, proving that good things really do come in small packages. For more information on the health benefits of citrus, check out this guide from Healthline on oranges.

References

Frequently Asked Questions

Yes, easy peel oranges are an excellent snack for weight loss. They are low in calories and fat, while providing dietary fiber that helps you feel full longer. Their natural sweetness can also satisfy sugar cravings healthily.

A standard orange is larger and therefore has more calories per fruit, containing approximately 66 calories. A smaller clementine, a type of easy peel orange, contains about 35 calories per fruit.

Two small easy peel oranges (clementines) have about 70 calories, which is similar to the calorie count of one medium apple and less than a medium banana, which has around 111 calories.

Easy peel oranges contain natural fruit sugars, but their fiber content helps prevent a sharp spike in blood sugar. They have a relatively low glycemic index, making them a suitable snack in moderation.

While easy peel oranges are healthy, eating too many can lead to an excess intake of fruit sugar and may cause an insulin spike. It is best to consume them in moderation as part of a balanced diet.

The main nutritional benefit is their very high vitamin C content. Just one clementine can provide a significant portion of your daily vitamin C needs, which is crucial for immune system support and skin health.

Easy peelers are a category that includes several varieties of small, loose-skinned citrus fruits, such as clementines, satsumas, and mandarins. So, while not all easy peelers are mandarins, many of them, like clementines, are a type of mandarin orange.

Related Topics:

#calories #vitamin c #healthy fruit #low-calorie snack #citrus nutrition #clementine calories #mandarin nutrition #easy peel orange

Medical Disclaimer

This content is for informational purposes only and should not replace professional medical advice.