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Are Oranges Good for Weight Loss? (You’ll Be Surprised)

Isaac Robertson
Published by Isaac Robertson
Fact checked by Donald Christman, BHSc FACT CHECKED
Last updated: September 30, 2022

Recently I got a client who told me that his diet mainly consists of fruits and that his favorite fruits are oranges because they support the weight loss process.

I was aware that oranges play a role in a healthy diet, but I've never encountered someone who claims that oranges burn fat, and this client has a pretty low body fat percentage.

The conversation prompted me to look into it, so I conducted thorough 3-week research to dig up everything I could find about oranges and their purported fat-burning effects.

Here are my findings.

Quick Summary

  • Oranges can help you lose weight with their high fiber content and unique citrus flavonoid that can provide a feeling of fullness and may impact fat cells to shrink.
  • The whole orange has 85 calories derived mainly from carbohydrates and contains various minerals and vitamins.
  • Sweet oranges are rich in nutrients and antioxidants that might prevent chronic diseases, heart disease, and sleep issues and reduce muscle soreness.

How Can Oranges Help You Lose Weight?

Orange juice with orange slices

Oranges might help you lose weight because of their fiber content and certain compounds called flavonoids.

One study shows that a particular citrus fruit flavonoid called nobiletin may reverse existing obesity and the size of fat cells in mice [1].

However, further studies are needed to prove the same effects on humans.

This naturally sweet fruit may also help weight loss because of its high fiber content that helps fill you up, leading to smaller meals and lower calorie intake during the day.

For example, one medium-sized orange is two times more filling than a muesli bar and four times more filling than a croissant [2].

Eating oranges as a part of a healthy diet also aids in weight loss as they contain a relatively low number of calories, high water content (about 87 %), and vitamin C as the most abundant nutrient, which may promote glycemic control (keep blood sugar in check).

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Nutrition Facts

Close up image of orange slices

Like most citrus fruits, oranges have low-calorie, high fiber, and vitamin C content.

One large orange (around 180 grams) has 85 calories - 0.2 grams of fat, 1.7 grams of protein, and 21.2 grams of carbohydrates (4.3 grams from dietary fiber) [3]. 

It contains various vitamins and minerals [4]:

  • 106% of the DV for vitamin C
  • 14% of the DV for vitamin B9
  • 13% of the DV for vitamin B1
  • 9% of the DV for vitamin B5
  • 9% of the DV for copper
  • 7% of the DV for potassium
  • 5% of the DV for calcium

What Other Health Benefits Do They Provide?

Top view of fresh oranges

Oranges may provide various other health benefits, ranging from immune system boost to sleep improvement.

Consuming oranges as fresh fruits regularly can improve immune function, mostly due to the abundance of vitamin C.

This vitamin is necessary for important cell functions like apoptosis (damaged cells programmed death) and cell antioxidant protection from potential damage [6].

Vitamin C also plays a part in the body's ability to absorb iron, thus preventing anemia - a condition when your body has insufficient amounts of iron [7].

Some studies showed that diets rich in citrus fruits could reduce the risk of some chronic diseases like diabetes or different forms of cancer [8].

Nobiletin, the aforementioned molecule found in oranges, may also support stabilizing the mood and sleep patterns and aid muscle soreness.

FAQs

How Many Oranges A Day Should I Eat To Lose Weight?

You should eat at most 3-5 oranges a day to lose weight, even though they shouldn't be considered a fat-burning food. Eating too many oranges might lead to the conversion of excess natural sugar calories into fat.

Can I Eat Oranges During Weight Loss?

You can eat oranges during weight loss as a part of a weight loss diet, given that they are low in calories and high in fiber. The best option is to take them as a snack since they are naturally sweet and can help avoid sugar cravings if you’re prone to having a sweet tooth.

Is Orange a Good Choice for Weight Loss?

This citrus fruit can be a good addition to the weight loss regimen, but only as a part of a balanced diet since its fat-burning effects are yet to be scientifically tested.

If you are trying to lose weight faster, there are no magical fruits or pills, but the closest thing to that, in my experience, would be to try the following fat burners:

We've thoroughly tested these products and found they can fast-track the weight loss efforts considerably.
Check out our lists and try out the one that suits you the best.


References:

  1. https://pubmed.ncbi.nlm.nih.gov/30008441/
  2. https://pubmed.ncbi.nlm.nih.gov/7498104/
  3. https://tools.myfooddata.com/nutrition-comparison/171688-169097/wt1-wt1/1-1
  4. https://www.fda.gov/media/99069/download
  5. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8228760/ 
  6. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5927356/
  7. https://www.ncbi.nlm.nih.gov/books/NBK499877/
  8. https://pubmed.ncbi.nlm.nih.gov/33529754/

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