Are Oranges Good For Weight Loss? Let’s Find Out The Answer 2025

Eating fruit should be part of your daily routine. Fruit contains essential vitamins, minerals, and other nutrients that comprise a healthy diet. Plus, it’s naturally sweet so it’s like a treat. 

Fruit seems to have a bad reputation in the weight loss world. Countless supposed fitness professionals tell you not to eat fruit because it has too much sugar. However, research indicates that this is not the case.

Clinical trials involving fruit,^[1] as it relates to obesity, showed that consuming fruit improved obesity-related health markers. These include improved body mass index, or BMI, and decreased waist circumference or decreased belly fat. That is good news. Which types of fruit are the best for a weight loss diet?

Citrus fruit is among some of the healthiest foods. Oranges are full of phytochemicals with health benefits, but are oranges good for weight loss? Let’s find out the answer.

Are Oranges Good For Weight Loss?

Since oranges contain natural sugars, you may wonder, do oranges make you gain weight? Research indicates oranges provide weight loss benefits. Additionally, increased fruit intake is associated with a healthier diet and does not cause weight gain.^[1]

Oranges are citrus fruits that contain many bioactive compounds such as vitamin C and phytochemicals such as flavonoids.^[2] Phytochemicals contain antioxidant qualities that protect cells. Anthocyanins belong to the flavonoid family and are referenced in a couple of research studies regarding their relationship with fat cells. 

The compounds in oranges promote fat loss and are associated with reduced waist and hip circumference.^[3] Several studies noted this to be particularly true of the Moro or blood orange where reduced weight and BMI^[4] were notable.

Research About Oranges And Weight Loss

In one study individuals who were obese received blood orange extracts^[3] and took part in a regular exercise routine over six months. The results showed body weight, BMI, and waist circumference reductions. The phytochemicals, i.e., anthocyanins and others, decreased fat cell size.

A systematic review and meta-analysis study of citrus fruit or citrus extracts^[5] reported a significant reduction in body weight, BMI, and waist circumference. This review supported citrus as aiding weight control.

In a 2019 study of laboratory mice with induced obesity^[6] who were given extracts of bitter orange, results indicated fat synthesis in fat cells was decreased after eight weeks of treatment. Researchers felt this could lead to new obesity treatments in humans.

Sweet oranges are the most popular and are mentioned in a 2023 citrus study. The comprehensive review indicates bioactive components in citrus^[7] inhibit the formation of fat and fat accumulation.

Evidence from human studies is inconsistent and further research is required. However, there are indicators that citrus may positively affect metabolism and body weight.  

How Oranges Can Help In Weight Loss

Oranges provide essential nutrients making them a healthy choice in any diet plan. They support your weight loss efforts through their bioactive compounds, plant metabolism processes, and the products of these processes.

Dietary phenolic acids^[2] exist naturally in plants, and citrus is a significant source of these antioxidants. Phenolic acids have antioxidant, anti-inflammatory, and other health-benefiting qualities. As noted previously, anthocyanins offer cell protection, have anti-inflammatory effects, and may decrease the risk^[2] of chronic diseases such as heart disease and type 2 diabetes.

The phytochemicals and other bioactive components are associated with decreased obesity markers^[4] in humans due to their capabilities in regulating fat metabolism and accumulation. Therefore, it would seem that the adage stating an apple a day keeps the doctor away could easily transfer to oranges.

Alright, so how many oranges a day to lose weight? Does that mean you can just eat oranges and apples on your weight loss journey? No, but consuming fruit offers many advantages as part of a balanced diet and weight loss plan. 

Benefits Of Oranges For Weight Loss

Nutritional elements such as vitamins, minerals, and macronutrients including carbohydrates and fiber are essential for overall health. Fruit, vegetables, and whole grains are the basis for a healthy diet. Oranges are low in calories and high in fiber making them satisfying and great for losing weight. 

The many health advantages that oranges deliver are evident when you break down the nutritional components. The nutritional value of one single orange weighing 154 grams^[8] is as follows: 

• 72 calories. 
• 1.45 grams of protein.
• 0.2 grams of fat.
• 18 grams of carbohydrates.
• 3.7 grams of fiber.
• 14.4 grams of sugar.
• 0 grams of cholesterol.

Oranges also contain 91% of your daily recommended vitamin C, plus folate, vitamins E and A,  and several other B vitamins. They contain minerals such as potassium, copper, and calcium.

Adding an orange or two to your daily diet provides the macro- and micro-nutrients mentioned above, the phytochemical nutrients are capable of regulating fat cell accumulation.  

How To Use Orange For Weight Loss

Numerous laboratory studies have indicated citrus extracts assist in obesity management. Citrus extracts help reduce fat storage and potentially induce programmed fat cell death.^[9] Supplements containing citrus extracts showed potential but further study is recommended.

Outside a laboratory, the best option is to eat oranges for their health benefits. Consuming oranges provides satiety^[1] and supports digestion due to their fiber and water content.  

Is it better to eat an orange or drink orange juice? Fruit juices have been a subject of concern for certain populations based on the idea that they contain too much sugar and are not healthy. However, studies involving 100% orange juice, which has no added sugars, have proven otherwise. 

A study involving a reduced-calorie diet combined with a moderate intake of orange juice^[10] did not cause weight gain. This study also reported no increase in blood glucose and reduced insulin sensitivity. While you lose much of the fiber content by juicing oranges, you will still benefit from their vitamin and mineral content.

Some other options to include oranges in your diet:

• Add oranges to salads and smoothies.
• Eat them as a snack or for dessert instead of processed sweets.
• Use oranges to make jam.
• Make infused orange water to add variety and nutrients to regular water.
• Drink herbal tea made with orange peels.  
• Zest orange rind as a food topping, or use in recipes.

Other Weight Loss Considerations

Losing weight requires attention to your daily calorie intake to ensure you are in a calorie deficit. Eating a low-calorie nutritious diet is essential when losing weight. Remember to follow these guidelines for an effective weight loss journey:

• Eat plenty of fruits and vegetables, whole grains, healthy fats, and lean proteins.
• Exercise regularly to burn fat at a moderate intensity to ensure you attain the recommended amount of physical activity, which is at least 150 minutes per week.
• Drink plenty of water.
• Manage your stress levels and get adequate sleep.
• Limit or avoid sugar-sweetened beverages, processed foods, and alcohol.  
• Consider trying dietary or nutritional supplements that support greens intake, and fat-burning, or increase your fruit and veggie intake.

Conclusion

In summary, consuming oranges for weight loss is a smart idea as part of a healthy low-calorie diet. Their bioactive components offer health benefits and support weight loss. Research studies note a significant association between citrus intake, including oranges, and reduced body weight. 

Many studies reported that oranges’ phytochemical compounds contain antioxidant properties

that promote waist circumference reduction, indicating oranges have unique fat-burning properties that help burn fat. 

Part of a healthy diet requires eating other fruits in addition to oranges. A balanced nutrient-dense diet supports overall health. Weight loss requires a multi-faceted approach including lifestyle changes in diet, exercise, and overall wellbeing.

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