Orange

Juicy, fragrant, and naturally refreshing, oranges offer a pleasant balance of sweetness and acidity that suits every season.

Peak seasonDecember – MarchBest availability during the winter citrus season
Calories per 100g47 kcalLight, juicy, and naturally refreshing
Star nutrientVitamin CSupports normal immune function
Best forRefreshing snacksExcellent for hydration and daily vitamin C intake

Oranges are among the most familiar fruits found in homes across India. They are easy to carry, simple to prepare, and enjoyed by people of all ages. Whether eaten fresh, packed into a lunch box, or served after a meal, they bring a welcome sense of freshness without requiring much effort.

Part of the orange’s appeal lies in its balance. The fruit offers sweetness, gentle acidity, and abundant juice in a single segment. This combination makes it enjoyable on its own while also allowing it to pair well with other fruits, dairy products, and light salads.

Beyond flavour, oranges are valued for their nutritional contribution. They are particularly known for their vitamin C content and also provide fibre, potassium, and beneficial plant compounds. Their high water content makes them refreshing during warm weather, while their bright flavour remains appealing throughout the year.

How to pick a perfect one don’t get fooled by colour

01
Choose heavy fruitChoose fruit that feels heavy for its size, which often indicates good juiciness.
02
Check the skinLook for firm skin without soft spots or major blemishes.
03
Notice the fragranceA fresh citrus fragrance is usually a sign of good quality.
04
Avoid dried fruitSelect oranges with smooth, healthy skin rather than fruit that appears dried out.

Tastiest ways to eat it beyond just slicing it

fresh orange segments

Fresh orange segments

Simply peeled and served fresh, oranges offer a clean and refreshing snack.

orange and yoghurt breakfast bowl

Orange and yoghurt breakfast bowl

Combine orange segments with yoghurt, oats, and nuts for a bright start to the day.

orange, pomegranate and mint salad

Orange, pomegranate and mint salad

The citrus notes complement the sweetness of pomegranate and the freshness of mint.

chilled orange and fruit platter

Chilled orange and fruit platter

Serve oranges alongside grapes, apple, and kiwi for a colourful fruit selection.

Nutrition · per 100g

What’s actually inside.

Energy47 kcal
Carbohydrates11.8 g
Dietary Fibre2.4 g
Total Sugars9.4 g
Vitamin C53.2 mg
Potassium181 mg
Folate30 µg

Bars show approximate % of an average adult’s daily reference intake.

🌿 Good to know
Most of the fibre in an orange is found in the fruit itself rather than the juice. Eating whole orange segments provides greater nutritional value than strained juice alone.
Pairs well with
PomegranateYoghurtMintHoneyAppleGrapesKiwiOatsAlmondsDark Chocolate

Season at a glance when it’s actually good

🥭Jan
🥭Feb
🥭Mar
Apr
May
Jun
Jul
Aug
Sep
Oct
Nov
🥭Dec
Peak seasonShoulder weeksOut of season

More guides keep reading

All fruit guides →

  • Rambutan

    Sweet, juicy, and delicately fragrant, rambutan offers a refreshing tropical flavour beneath its distinctive, soft-spined shell.

  • Passion Fruit

    Fragrant, tangy, and pleasantly tropical, passion fruit offers a distinctive flavour that brightens both simple snacks…

  • Guava

    Crisp, aromatic, and exceptionally nutritious, guava is a familiar fruit that offers remarkable flavour and nourishment…

Fresh tips, special offers & seasonal updates straight to your inbox.