The Best Time to Eat Oranges for Energy and Vitamin C

Oranges are a good source of quick energy, fiber, and vitamin C. One orange can provide about 92% of the daily value (DV) of vitamin C. However, citrus fruits can cause stomach upset in some people. Here are the best times to eat oranges to get energy and vitamin C without discomfort.

You can eat an orange at any time of the day, but it is best to eat:

• With a balanced meal: Some people may experience stomach upset or acid reflux when they eat acidic foods like oranges. Consuming them with a balanced meal can help reduce these effects. For example, you can add orange slices to your bowl of chicken and brown rice.
• Between meals: Oranges make a great between-meal snack because they provide carbohydrates, fiber, and vitamin C. You can pair them with a source of protein or fat, like yogurt and nuts. Combining fruits with protein or fat sources helps slow digestion and promote a gradual increase in blood sugar.
• Before or after exercise: Fruits like oranges are naturally high in carbohydrates and sugar. This makes it a useful snack to eat about 30 minutes before or after exercise, provided your stomach tolerates acidic foods well.
• Earlier today: Eating oranges before bed can cause discomfort in some people with acid reflux.
• In combination with iron supplements: A 2023 study found that taking 80 milligrams of vitamin C with iron tablets can increase iron absorption by about 30%. One orange contains about 80 milligrams of vitamin C, making it a great snack to have while supplementing with iron.

You can eat oranges anytime. However, some people may experience stomach upset when eating oranges. Know:

• If you have acid reflux or stomach ulcers: Oranges may worsen acid reflux or cause discomfort in people with stomach ulcers. Some people may also experience discomfort if they have temporary stomach tenderness.
• If you have a sore mouth: Acidic foods can cause pain in the mouth.
• If your prescription information recommends avoiding citrus fruits or juices: Some medications may interact with citrus fruits or their juices. Check your prescription information to see if you should avoid citrus fruits while taking your medication.

Eating a navel orange (around 140 grams) provides:

• Calories: 72.8 kcal
• Carbohydrates: 16.5 grams (g)
• Fiber: 2.8g
• Protein: 1.27g
• Vitamin C: 82.7 milligrams (mg), or 92% of the DV

Oranges provide carbohydrates that give you quick energy. They also contain fiber.

Eating an orange provides about 92% of the DV of vitamin C, an antioxidant nutrient.

Vitamin C helps protect cells from damage caused by free radicals such as environmental pollution, smoking, ultraviolet rays and other stressors. It also supports skin health, wound healing, immune function and iron absorption.

The Dietary Guidelines for Americans recommend eating about 2 cups of fruit per day for a 2,000-calorie diet. Here are some ways to add oranges to your diet:

• Eat an orange as a snack
• Make dried orange slices
• Add oranges to salads and oatmeal
• Make a yogurt parfait with oranges
• Blend oranges into smoothies
• Use fresh orange juice in salad dressings or marinades
• Freeze orange slices for a refreshing snack; mix with yogurt, spices, matcha or dark chocolate for dessert
• Use oranges in grain dishes, like grain bowls or rice dishes
• Add oranges to stir-fries to add a sweet citrus flavor