According to the U.S. Department of Agriculture, oranges are the second-most consumed fruit in the United States, after apples. Not only are these vibrant citrus fruits a delicacy, but they’re also packed with nutrients like fiber, vitamin C, and potassium.
Whether you’re looking for a quick and wholesome snack, a refreshing drink, or a seasoning to add color to your dishes, oranges offer a versatile and delicious solution. However, not all oranges are created equal. Oranges come in a variety of colors and flavors, ranging from sweet and full-bodied to sour and slightly bitter. They also vary in size and season.
Here are the different types of oranges and how to incorporate them into your diet.
Navel Oranges
Navel orange is a sweet orange that gets its name from the small indentation on the outside of the peel opposite the stem that resembles a person’s navel. Preferably from late autumn to winter.
Navel oranges are bright orange in color, with slightly pebble-ting, seedless skins that are easy to peel. This makes them the perfect sweet and healthy snack. In addition, oranges are very portable, making them ideal for carrying snacks with you, traveling, and in a lunch box. Place the navel orange slices in the salad and use the juice or zest crushed as a sauce, marinade, or dressing.
Like many fruits, oranges are low in calories. One navel orange provides 73 calories and 82 milligrams (mg) of vitamin C (92% of the daily value or DV). Vitamin C is a potent antioxidant that protects the body’s cells from environmental pollutants and free radicals in ultraviolet rays. It also supports collagen production for healthy skin and bones and aids in iron absorption.
Caracalla Oranges
Caracalla orange is a type of navel orange that is seedless and has a sweet taste. Due to its lycopene (a type of carotenoid) pigmentation, its flesh is pink to red. The body converts some carotenoids into vitamin A, which is an essential nutrient for immune and eye health, as well as normal growth and development.
Caracalla oranges are a good source of fiber, with medium-sized oranges providing 4 grams (g) (14% of the daily value). Not only does fiber support gut health, but it also helps reduce the risk of diabetes, cardiovascular disease, and certain cancers, such as colon cancer. Caracalla oranges also provide 280 mg of potassium (6% of the daily value). Potassium is an important mineral involved in many bodily functions, including heart and kidney function, muscle contraction, and nerve transmission.
Unlike regular navel oranges, Caracalla orange juice does not become bitter when exposed to air. This makes it a versatile fruit in a variety of recipes, including salads, sauces, orange juice, and baked goods.
Valencia Oranges
Valencian oranges are sweet and juicy, making them the perfect fruit for juices and smoothies. They have a slightly pebble rind and occasionally have seeds. The season for these oranges is from February to early November, with July to October being the peak supply. Valencia oranges are perfect for summer barbecues and pair perfectly with savory and spicy foods such as pork dishes and salsa.
In addition to nutrients like vitamin C and potassium, oranges provide folate, an important B vitamin needed to make DNA and red blood cells. Folic acid is also important during pregnancy for the prevention of neural tube defects. Valencia oranges provide 47 micrograms (mcg) of folate (12% of the daily value).
Citrus
Citrus is a type of sweet orange that grows from November to April. They are small, with a medium- to thick, loosely adhered peel, and a relatively smooth surface. If not picked at the highest internal ripeness, the quality of the citrus will deteriorate and the peel will become fluffy.
In the United States, citrus is mainly grown in California and can be found in the fresh fruit section of grocery stores or on the canned food shelves. If you have diabetes or monitor your blood sugar closely, be sure to choose packaged citrus with no added sugar and drain it before serving to minimize the impact on your blood sugar.
In addition to packing fresh or packaged citrus into your lunch box, try adding slices to Greek yogurt or oatmeal for a refreshing and nutritious breakfast.
Clementines
Citrus is a type of citrus that is known for its small size and bright orange rind that is easy to peel. These seedless oranges are the smallest type of citrus, making them the perfect snack for kids. Small citrus is typically sold in 2 to 5 pound (lbs.) bags at grocery stores.
One small citrus contains a lot of vitamin C, providing an impressive 36 mg of vitamin C, which is 40% of the daily value, and it’s all in its petite form. Pair Clement’s citrus with cottage cheese or nuts for a well-balanced snack.
Tangerines
While mandarin oranges and tangerines are often used interchangeably, tangerines are technically a type of mandarin oranges. Tangerines are larger, sourer, and darker orange to red. One medium orange (2.5 inches in diameter) provides 47 calories and 24 mg of vitamin C (27% of the daily value).
As with other types of oranges, you can experiment with tangerines in a variety of dishes and recipes, from salsas and salads to jams and juices. Add the crushed peel to the pasta or fish.
Sumo Oranges
Sumo oranges are a variety of large citrus fruits with a strong orange flavor. Sumo oranges are seedless and easy to peel, with a slightly bumpy peel and a pronounced top knot, a protruding knob at the end of the fruit’s stem. Sumo oranges were originally grown in Japan in the 70s of the 20th century, and it wasn’t until 2011 that sumo oranges were available to American consumers with the help of California farmers.
One sumo orange (235 grams or about 8 ounces (oz)) provides 147 calories, 3 grams of fiber (11% of the daily value), and 163% of the daily value of vitamin C. Sumo oranges make the perfect dessert because of their incredible sweetness. Add their sweet juice to the vinaigrette or dessert recipe.
Blood Oranges
Blood oranges get their name from the dark blood-red anthocyanins in their peel and pulp. Anthocyanins are plant pigments that give blue, purple, and red to a variety of plant-based foods. Studies have shown that they have the efficacy to prevent chronic diseases such as cancer, diabetes, and heart disease.
The red color of blood orange is formed by the warm days and cool nights of the Mediterranean region, where it is typically grown. Cultivation has also expanded to other citrus-growing regions, including the United States.
Blood oranges are available from winter to spring. There are different varieties of blood oranges, such as Sanguinello, which is slightly oval-shaped, sweet, and has a strong flavor. Moro blood oranges have a sour taste and are known for their striking pigmentation. Its rind is sometimes completely red, and the color of the flesh varies from burgundy stripes to deep purple. Moro juice is used in Italy to make strong, thick, dark juices. Tarocco is a large blood orange that is round to slightly elongated in shape and usually has a pronounced neck. The taste is sweet and balanced, the peel has delicate pebbles, a moderate thickness, loose adhesion and easy peeling.
There are many creative ways to use blood oranges in your meals. For example, you can sauté orange slices with chicken, mix them with other fruits to make a fruit salad, or use them as a garnish for cocktails.
Seville Oranges
Seville orange is also known as bitter orange, lime, or jam orange. Seville oranges are marketed in winter and have a strong aroma, but they cannot be eaten directly due to their bitter and sour taste. Their peels or peels are popular in jams or preserves, and fruit juices are used in marinades, sauces, and desserts. Seville oranges are also used in perfumes and medical applications.
Conclusion
From the sour taste of Seville oranges to the juicy sweetness of sumo oranges, we explore the diverse world of nine different orange varieties. Their versatility extends far beyond their vibrant colors and refreshing juiciness, giving a unique flavor to a range of dishes including desserts, condiments, and beverages. Whether you’re looking for a citrus flavor or a culinary adventure, oranges offer an energetic and versatile way to nourish the body and elevate the quality of your meals.
