Oranges are a delicious natural snack, but are oranges keto? How many carbs are in orange? Is orange juice keto? Keep reading to find out orange carbs and some of the best orange substitutes.
It’s not a surprise that they’re one of the world’s most popular fruits. Oranges can be used to flavor meals and sweets, made into fresh home-squeezed orange juice, or taken to work with you as a snack.
Oranges, high in fiber and vitamin C, are a nutritious and handy snack to carry for the busy individual on the go.
But, are oranges keto? In this guide, you’ll learn everything about orange carbs and how to enjoy this citrusy flavor on keto.
Are Oranges Keto-Friendly?
Unfortunately, oranges don’t fit into a keto diet. While oranges are high in vitamin C and have other benefits, they are also high in carbs.
Oranges are not keto-approved, but you can include them sparingly if you’re following a low carb diet approach.
How Many Carbs Are In Orange?
According to the USDA website, a medium orange (131g) has 15.5 grams of total carbohydrates. Oranges have about 3 grams of fiber, but not enough to make them keto-approved. So, a medium orange is 12.5 grams of net carbs, which is half of what’s approved in a day.
Is Orange Juice Keto?
No, as oranges are not keto-friendly, orange juice can’t either be consumed on a keto diet. An 8-ounce glass (248ml) of orange juice contains a whopping 26 grams of total carbs, of which 21 grams is sugar. This is way too much to be included in keto.
Keto Orange Substitutes
There are a few alternatives you can try to replicate their flavor.
- Orange Extract – adds great orange flavor without the carbs. Use it in smoothies, drinks, or as a keto substitute in recipes that call for orange juice.
- Orange Zest – I love using orange zest to make the best keto cranberry sauce and my favorite keto cranberry orange bread. Adds a deep orange flavor.
- Citric Acid
- Dried Orange Peel
I use both orange extract and orange zest to make this ultra-decadent and festive keto chocolate orange cake.
Carbs In Mandarin Oranges
Mandarin oranges are not keto because, just as oranges, they are high in carbs and may kick you out of ketosis. However, they may be suitable for a low carb diet.
So, how many carbs are in a mandarin orange?
A medium mandarin (tangerine) orange (88g) has 11.7 grams of total carbs and 1.58 grams of fiber [*]. So, a medium tangerine has 10.1 grams of net carbs.
What About The Peel?
Orange zest, on the other hand, is a very different story. It carries the majority of the appealing scent and is rich in healthy essential oils. The intense flavor and aroma of the oil are quite beneficial to our health.
The most significant effective elements in this oil are limonene and myrcene. Limonene is a potent antioxidant. It may combat free radicals and reduces inflammation. In addition, it helps to fight various conditions.
Side Effects of Eating Oranges
Some people are allergic to citrus fruits, including oranges or lemons. In addition, their acidity may aggravate heartburn symptoms.
Consuming an excessive amount of oranges has specific unfavorable side effects. For example, excessive consumption of fruit may result in cramps and diarrhea due to its high fiber content.
Whole oranges are healthier than drinking orange juice. That is because fruit juices are high in sugar and low in fiber since the pulp is frequently scraped. Furthermore, because drinking orange juice is not as satisfying as eating whole fruit, excessive use of orange juice may contribute to weight gain.