Oranges have 2.4 grams of fiber per 100g. An orange has up to 3.6 grams of fiber, or 13% of the recommended daily intake. It has a similar fiber content to other favorite fruits, such as bananas and apples!
How much fiber in an orange?
Orange is an excellent dietary source of fiber. It contains 2.4 grams of fiber per 100g. Eating oranges contributes to the daily fiber intake:
- a small orange has 3 grams of fiber. This dose is 10% of the Daily Value.
- a medium orange has 3.4 grams of fiber, or 12% of the DV.
- a large orange has 3.6 grams of fiber, or 13% of the DV.
- a cup provides about 4.4 grams of fiber, or 16% of the DV.
All orange varieties have a similar fiber content.
Does orange juice have any fiber?
In contrast, orange juice contains negligible amounts of dietary fiber. It has only 0.3 grams of fiber per 100g.
Even a 12 oz glass of homemade, freshly squeezed orange juice with pulp contains only 0.75 grams of fiber. This dose is less than 3% of the recommended daily intake.
Although, orange juice is a poor natural source of fiber, it has beneficial effects on constipation! Also, it’s one of the richest fruit juice in vitamin C.
Furthermore, most commercial orange juices contain no fiber. You should be very cautious with portion sizes. They’re high in added sugar. Too much orange juice can make you gain weight.
Do oranges have more fiber than other fruits?
Actually, oranges have a moderate fiber content as compared to other favorite fruits.
Avocado is the richest common fruit in fiber. Banana and apples have a similar fiber content as oranges!
Lemon is the richest citrus fruit in fiber, while grapefruit is the citrus fruit with the lowest fiber content.
(grams per 100g)
Common foods high in fiber
Following a well-balanced, whole-food, plant-based diet is the easiest way to boost the daily fiber intake. Only plants contain fiber. Beans, vegetables, herbs, fruits, whole grains, seeds, and nuts are good sources of fiber!
Consuming adequate amounts of fiber is easy. Even favorite foods, like bread, potatoes, pasta, and chocolate, are high in fiber.
How much dietary fiber do we need a day?
The recommended daily intake of fiber is 28 grams on a 2,000 calorie diet. If you consume more calories, you should get more fiber as well.
However, most people fail to consume adequate amounts of fiber. Average fiber intake for people who follow the standard Western diet is less than half of the recommended daily dose! Animal products and highly processed foods contain no fiber.
There isn’t a maximum safe dose of fiber.
Why do we need to consume foods with fiber every day?
Fiber is essential for good health. High fiber intake has been linked to significantly lower risk of developing coronary heart disease, stroke, hypertension, diabetes, obesity, certain gastrointestinal diseases, high blood pressure and serum cholesterol levels. It improves insulin sensitivity and enhances immune function!
Moreover, fiber contributes to healthy gut microbiota, which is crucial for good health. Gut microbiota protects the body from chronic inflammations, improves metabolic processes, and promotes weight loss, due to the regulation of appetite!