There are a few different fruits that are known for their bright orange color. Some of the most common bright orange fruits include oranges, mangoes, peaches, papayas, and apricots. In this article, we will take a closer look at each of these fruits and discuss their characteristics, nutritional benefits, and uses. Understanding what makes these fruits bright orange in color will help identify them and appreciate their unique properties.
Oranges
One of the most universally recognized bright orange fruits is the orange. Oranges belong to the citrus family and are characterized by their round shape and tough, textured outer rind. Inside the rind, oranges have juicy and segmented pulpy fruit.
Oranges get their bright orange color from carotenoids, which are antioxidant pigments found in many fruits and vegetables. The main carotenoid in oranges is beta-cryptoxanthin, which the body converts to vitamin A. This is why oranges are such a great source of this important vitamin.
Here is a nutritional breakdown for a medium-sized orange (154g):
| Nutrient | Amount | Daily Value |
|---|---|---|
| Calories | 86 | 4% |
| Total fat | 0.2 g | 0% |
| Cholesterol | 0 mg | 0% |
| Sodium | 0 mg | 0% |
| Potassium | 237 mg | 7% |
| Total carbs | 21.6 g | 8% |
| Dietary fiber | 3.1 g | 12% |
| Sugar | 17.2 g | |
| Protein | 1.7 g | 3% |
| Vitamin C | 117.2 mg | 195% |
| Folate | 68.4 mcg | 17% |
| Potassium | 237 mg | 7% |
| Vitamin A | 750 IU | 15% |
As you can see, oranges are loaded with vitamin C, providing 195% of the daily value in just one fruit. They also contain decent amounts of fiber, folate, and vitamin A.
Oranges are quite versatile and can be enjoyed as juice, added to salads and entrees, or eaten raw as a snack or dessert. The peel can even be used in cooking and baking to add orange flavor and aroma.
Mangoes
Mangoes are another tropical fruit that grow in shades of yellow, orange, red and green. Ripe, orange mangoes are sweet and juicy with a creamy, peach-like flesh.
Like oranges, mangoes owe their bright orange pigment to carotenoids. The specific carotenoids include beta-carotene, beta-cryptoxanthin and zeaxanthin. These antioxidant compounds provide the fruit with eye-health benefits and enhance the body’s vitamin A stores.
Here is the nutrient profile of 1 cup of mango cubes (165g):
| Nutrient | Amount |
|---|---|
| Calories | 105 |
| Total fat | 0.5 g |
| Cholesterol | 0 mg |
| Sodium | 3 mg |
| Potassium | 195 mg |
| Total carbs | 25.7 g |
| Dietary fiber | 2.6 g |
| Sugar | 23 g |
| Protein | 1.2 g |
| Vitamin C | 74.4 mg |
| Vitamin A | 1229 IU |
Mangoes provide over 100% of the daily value for vitamin C and 20% for vitamin A in just one cup. They are also rich in fiber, potassium and antioxidants.
Mangoes can be sliced and eaten raw or used to make smoothies, salsas, chutneys and other dishes. The fruit is popular in tropical cuisines around the world.
Peaches
Peaches are stone fruits that belong to the same family as plums, cherries, apricots and almonds. When ripe, peaches have fuzzy, yellow-orange skin that surrounds their sweet, juicy flesh.
The characteristic orange hue of peaches comes from the carotenoids zeaxanthin, beta-cryptoxanthin and beta-carotene. These antioxidant compounds provide vitamin A activity and other health benefits.
Here is the nutritional value for 1 medium peach (150g):
| Nutrient | Amount |
|---|---|
| Calories | 59 |
| Total fat | 0.3 g |
| Sodium | 0 mg |
| Potassium | 201 mg |
| Total carbs | 14 g |
| Dietary fiber | 2 g |
| Sugar | 13 g |
| Protein | 1 g |
| Vitamin C | 7.9 mg |
| Vitamin A | 465 IU |
Peaches provide small amounts of several nutrients like vitamin C, potassium, fiber and vitamin A. Their vibrant color signals their antioxidant content.
Peaches are commonly eaten raw but can also be baked into cobblers, grilled, or added to salads. Their sweet flavor pairs well with foods like yogurt, cheese and pork.
Papayas
Papayas are an exotic, tropical fruit that have an oblong shape and orange-colored flesh. Inside the melon-like rind are clusters of black seeds surrounded by smooth, creamy textured flesh.
Like other orange fruits and vegetables, papayas contain carotenoid pigments such as beta-cryptoxanthin, lycopene and beta-carotene. These antioxidants give papaya its nutritional benefits and bright color.
Here are the nutrients found in 1 cup of papaya cubes (140g):
| Nutrient | Amount | Daily Value |
|---|---|---|
| Calories | 55 | 3% |
| Total fat | 0.1 g | 0% |
| Sodium | 3 mg | 0% |
| Potassium | 257 mg | 7% |
| Total carbs | 13.7 g | 5% |
| Dietary fiber | 1.8 g | 7% |
| Sugar | 8.3 g | |
| Protein | 0.6 g | 1% |
| Vitamin C | 86.5 mg | 144% |
| Vitamin A | 997 IU | 20% |
Papayas are an excellent source of antioxidants, including 144% of the daily value for vitamin C and 20% for vitamin A. They also provide fiber, potassium and lycopene.
Papayas have a mild, sweet flavor. They can be eaten raw, used in salads and salsa, or blended into smoothies. Green papayas are sometimes used in stews and curries as well.
Apricots
Apricots are small, orange-colored stone fruits related to peaches and plums. When ripe, apricots are soft with sweet flesh that tastes like a cross between a peach and plum.
Like other orange plant foods, apricots get their color from carotenoids such as beta-carotene. They are also rich in vitamin C, providing 15% of the daily value.
Here is the nutritional profile of 1 medium apricot (35g):
| Nutrient | Amount | Daily Value |
|---|---|---|
| Calories | 17 | 1% |
| Total fat | 0.1 g | 0% |
| Sodium | 0 mg | 0% |
| Potassium | 57 mg | 2% |
| Total carbs | 3.9 g | 1% |
| Dietary fiber | 0.5 g | 2% |
| Sugar | 3.2 g | |
| Protein | 0.5 g | 1% |
| Vitamin C | 4 mg | 7% |
| Vitamin A | 138 IU | 3% |
In addition to vitamin C and A, apricots contain dietary fiber and potassium. Given their small serving size, they pack a good amount of nutrition.
Apricots can be eaten fresh or dried into a more concentrated, chewy form. They are used in tarts, cobblers and cereals. Dried apricots make a healthy snack too.
Conclusion
In summary, many fruits contain carotenoid pigments that give them an orange color. Some of the most common bright orange fruits are oranges, mangoes, peaches, papayas and apricots. They provide beneficial antioxidants like vitamin C and vitamin A. Eating a variety of colorful fruits and vegetables ensures a wide range of nutrients and health benefits. So don’t be afraid to fill your plate with bright oranges, yellows, reds and greens.
