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Nutrition Facts for an Organic Minneola Orange

By Jill Corleone, RDN, LD

The hybrid of a grapefruit and mandarin, the organic Minneola orange is juicy and tart, and easy to peel with only a few seeds. The organic Minneola has a top shaped like a bell and is also known as a honeybell. Like other oranges, the Minneola is an excellent source of vitamin C and folate, and is also a good source of potassium and fiber, making it a healthy addition to your diet.

Calorie Content

One 109 gram organic Minneola orange contains just 70 calories. On a 2,000 calorie diet, this one orange meets less than 5 percent of your daily calorie needs.

Carbs and Natural Sugar

Most of the calories in the orange come from its carbohydrate content. One orange contains 13 grams of total carbohydrate with 9 of those grams coming from sugar. While most of the carbohydrates in the organic Minneola orange come from sugar, it does not have the same effect on your body as table sugar. Fructose, which is the sugar in the orange, is broken down in your liver and does not stimulate the release of insulin, while white sugar begins digesting in the stomach and requires insulin to move the sugar into your cells.

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Fiber in the Minneola

An organic Minneola orange is low in calories, but with 2 grams of fiber per orange, it may also help control hunger. Fiber delays stomach emptying, which keeps you feeling full longer. It also helps reduce calorie intake, which can help with weight loss.

Vitamin C

Organic Minneola oranges are high in vitamin C, meeting 100 percent of the daily value. As an antioxidant, vitamin C protects your cells against free radicals and aging. Vitamin C is also needed for the repair and maintenance of bone and tissue and is important for wound healing.

Folate

Folate is an essential B vitamin that helps you make new cells. It is especially important for women of childbearing age because it helps prevent birth defects such as spina bifida and anencephaly. Women need 400 to 800 micrograms of folate a day. Organic Minneola oranges are good sources of folate and can help women meet their daily needs, providing 80 percent of the daily value in one orange.

Potassium

Organic Minneola oranges are good sources of potassium with 220 milligrams per serving. Potassium helps improve blood pressure by counteracting the effects of sodium. To keep your blood pressure under control, the American Heart Association recommends you get 4,700 milligrams of potassium a day.

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