Oranges are a good source of quick energy, fiber, and vitamin C. One orange can provide about 92% of the Daily Value (DV) for vitamin C. However, citrus fruits can cause stomach discomfort in some people. Here are the best times to eat oranges to get energy and vitamin C without discomfort.
You can eat an orange at any time of day, but it’s best to eat:
- With a balanced meal: Some people may experience stomach discomfort or acid reflux when eating acidic foods like oranges. Eating them with a balanced meal can help reduce these effects. For example, you can add slices of orange to your chicken and brown rice bowl.
- Between meals: Oranges make a great snack between meals because they provide carbohydrates, fiber, and vitamin C. You can pair them with a protein or fat source, like yogurt and nuts. Combining fruits with protein or fat sources helps slow digestion and support a gradual rise in blood sugar.
- Before or after exercise: Fruits like oranges are naturally rich in carbs and sugar. This makes them a helpful snack to eat either about 30 minutes before exercise or after, as long as your stomach tolerates acidic foods well.
- Earlier in the day: Eating oranges before bedtime may cause discomfort for some people with acid reflux.
- Together with iron supplements: A 2023 study found that taking 80 milligrams of vitamin C with iron tablets can increase iron absorption by about 30%. One orange contains around 80 milligrams of vitamin C, making it a great snack to have when taking an iron supplement.
You can eat oranges anytime. However, some people may feel stomach discomfort while eating oranges. Be aware:
- If you have acid reflux or stomach ulcers: Oranges may worsen acid reflux or cause discomfort in people with stomach ulcers. Some people may also experience discomfort if they have temporary stomach sensitivity.
- If you have a sore mouth: Acidic foods can cause pain in a sore mouth.
- If your prescription information recommends avoiding citrus fruits or juices: Some medicines can interact with citrus fruits or juices. Check your prescription information to see if you should avoid citrus while taking your medication.
Eating a navel orange (about 140 grams) provides:
- Calories: 72.8 kcal
- Carbohydrates: 16.5 grams (g)
- Fiber: 2.8 g
- Protein: 1.27 g
- Vitamin C: 82.7 milligrams (mg), or 92%of the DV
Oranges provide carbohydrates that give you quick energy. They also contain some fiber.
Eating an orange provides about 92% of the DV for vitamin C, an antioxidant nutrient.
Vitamin C helps protect cells from free radical damage caused by things like environmental pollution, smoking, ultraviolet rays, and other stressors. It also supports skin health, wound healing, immune function, and iron absorption.
The Dietary Guidelines for Americans recommend eating about 2 cups of fruits per day for a 2,000-calorie diet. Here are some ways you can add oranges to your diet:
- Eat an orange as a snack
- Make dried orange slices
- Add oranges to salads and oatmeal
- Make a yogurt parfait with oranges
- Blend oranges into smoothies
- Use fresh orange juice in salad dressings or marinades
- Freeze orange slices for a refreshing snack; mix with yogurt, spices, matcha, or dark chocolate for dessert
- Use oranges in grain-based dishes, such as grain bowls or rice dishes
- Add oranges to stir-fries to add a sweet, citrus flavor
