5+ A Day
Oranges - Navel



New Zealand Navel oranges are available from June to December.


Storage and Handling

Store at room temperature. Handle all fresh produce with care and wash before eating.


General Orange History

Oranges originated as a sour fruit growing wild in China.  They were cultivated in China perhaps as early as 2500 B.C.  Around the first century A.D. Romans obtained the fruit after long sea voyages.  The Moors planted orange trees in Northern Africa around the first century A.D. and planting spread to Spain.  By 1200 A.D. oranges were widely grown in Spain and Portugal.



  • Oranges are citrus fruit related to mandarins, lemons, limes and grapefruit
  • Oranges have a high vitamin C content and played a role in preventing sailors from getting scurvy on long sea trips
  • Oranges are the largest of the citrus crops
  • Gisborne is New Zealand’s largest supplier of oranges, with Navel oranges accounting for 75% of the total grown in the region
  • Navel oranges include varieties such as Navelina, Newhall and Parent Gold
  • Navel oranges are usually seedless

Growing Facts

  • Oranges grow on evergreen trees that can produce leaves, blossoms and fruit all at the same time
  • If oranges are left on the tree they may turn from orange back to green.  This does not affect their flavour
  • Oranges grow in sub-tropical or semi-tropical regions of Brazil, United States, Mexico, Spain, New Zealand and many more countries

Nutrition Information

1 orange = 149 g

  Average Quantity
per serving
% Daily Intake per serve Average Quantity
per 100 g
Energy (kJ/Cal) 274/65 3% 184/44
Protein (g) 1.9 4% 1.3
Fat, total (g) 0.1 0% 0.1
- saturated (g) 0.03 0% 0.02
Available carbohydrate (g) 12.7 4% 9
- sugars (g) 12.7 14% 9
Dietary Fibre (g) 2.6 9% 2.0
Sodium (mg) 0 0% 0
Vitamin B6 (mg) 0.43 27% RDI* 0.29
Vitamin C (mg) 72 180% RDI* 48
Folate (µg) 39.5 20% RDI* 26.5
Niacin (mg) 1.4 14% RDI* 0.9
Thiamin (mg) 0.2 16% RDI* 0.1
Potassium (mg) 279   187

Percentage Daily Intakes are based on an average adult diet of 8700 kJ

Your daily Intakes may be higher or lower depending on your energy needs

*Recommended Dietary Intake (Average Adult)


Source: FOODfiles