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Cara Cara Orange
Fruits
Nutri-ScoreA

Cara Cara Orange

Citrus × sinensis

Clinical Encyclopedia

SM
Scientifically reviewed by:Dra. Sofía Méndez (Clinical Nutritionist)
Nutri-Score & Health Summary

Cara Cara Orange provides 47 kcal, 0.9g of protein, 11.8g of carbohydrates, and 2.4g of fiber per 100g. With a Nutri-Score grade 'A', it is a highly recommended option for nutrient density.

The Cara Cara orange is a variety of navel orange known for its sweet flavor and distinctive pinkish-red flesh. Rich in vitamin C and antioxidants, it offers numerous health benefits.

Also known as:
Pink Navel OrangeCara Cara
Scientific NameCitrus × sinensis
Region of OriginVenezuela
Popular Comparisons:
Cara Cara OrangeCara Cara OrangeVSAcai Berry BlendAcai Berry BlendCara Cara OrangeCara Cara OrangeVSAcerolaAcerolaCara Cara OrangeCara Cara OrangeVSAmerican Black ElderberryAmerican Black ElderberryCara Cara OrangeCara Cara OrangeVSAmerican BladdernutAmerican BladdernutCara Cara OrangeCara Cara OrangeVSAmerican ElderberryAmerican ElderberryCara Cara OrangeCara Cara OrangeVSAmerican HackberryAmerican HackberryCara Cara OrangeCara Cara OrangeVSAmerican PlumAmerican PlumCara Cara OrangeCara Cara OrangeVSAppleAppleCara Cara OrangeCara Cara OrangeVSApricotApricotCara Cara OrangeCara Cara OrangeVSSweet Moorpack ApricotSweet Moorpack Apricot

Macronutrient Ratio

Caloric distribution of primary energy metrics per 100g

Calories47 kcal
Water
86%
Fiber2.4g
Total12.8g
Protein
0.9g(7%)
Fats
0.1g(1%)
Carbohydrates
11.8g(92%)

Micronutrient DV% Score

Top vitamins and minerals ranked by percentage of Daily Recommended Value

Vitamins (DV%)
Minerals (DV%)

Complete Micronutrient Breakdown

Detailed concentration of essential micronutrients per 100g serving.

Vitamins

Major Source (≥ 2% DV)
Vitamin C53.2 mg (59%)
Vitamins with less than 2% DVNone registered

Minerals

Major Source (≥ 2% DV)
Potassium181 mg (4%)
Minerals with less than 2% DVNone registered

Health Benefits

✓Boosts immune function due to high vitamin C content, which helps in the production of white blood cells.
✓Contains antioxidants that may reduce the risk of chronic diseases by combating oxidative stress.
✓Promotes skin health through hydration and the presence of vitamin A, which supports skin repair.
✓Aids in digestion due to its fiber content, which helps maintain gut health.

Possible Risks & Side Effects

!Individuals with citrus allergies may experience allergic reactions.
!Excessive consumption may lead to gastrointestinal discomfort due to high fiber content.

How to Prepare & Consume

Best enjoyed fresh, sliced, or in salads. Can also be juiced or used in desserts.

Smart Selection & Storage

How to Select

Look for firm, heavy oranges with smooth skin and no blemishes. The color should be vibrant, indicating ripeness.

How to Store

Store in a cool, dry place or refrigerate to maintain freshness for up to two weeks.

Myths vs Realities

MythAll oranges are the same in nutritional value.
RealityDifferent varieties of oranges, like Cara Cara, have unique nutritional profiles and flavors.
MythCitrus fruits can cause kidney stones.
RealityWhile excessive intake of oxalate-rich foods can contribute to kidney stones, moderate consumption of citrus is generally safe.
MythEating oranges at night is bad for digestion.
RealityOranges can be consumed at any time; they are not inherently bad for digestion.

Healthy Recipes

Cara Cara Orange Quinoa Salad

A refreshing salad bursting with the sweetness of Cara Cara oranges, combined with protein-packed quinoa and crunchy vegetables.

Ingredients
  • 1 cup cooked quinoa
  • 2 Cara Cara oranges, segmented
  • 1/2 cup diced cucumber
  • 1/4 cup chopped red onion
  • 1/4 cup crumbled feta cheese
  • 2 tablespoons olive oil
  • 1 tablespoon lemon juice
  • Salt and pepper to taste
Instructions
  1. 1. In a large bowl, combine cooked quinoa, Cara Cara orange segments, cucumber, red onion, and feta cheese.
  2. 2. In a small bowl, whisk together olive oil, lemon juice, salt, and pepper.
  3. 3. Pour the dressing over the salad, toss gently, and serve chilled.

Cara Cara Orange and Avocado Toast

A vibrant and nutritious toast topped with creamy avocado and sweet Cara Cara orange slices, perfect for breakfast or a snack.

Ingredients
  • 2 slices whole grain bread
  • 1 ripe avocado
  • 1 Cara Cara orange, sliced
  • Salt and pepper to taste
  • Red pepper flakes (optional)
Instructions
  1. 1. Toast the whole grain bread until golden brown.
  2. 2. Mash the avocado in a bowl and season with salt and pepper.
  3. 3. Spread the mashed avocado on the toast and top with Cara Cara orange slices and red pepper flakes if desired.

Cara Cara Orange Smoothie Bowl

A vibrant smoothie bowl featuring Cara Cara oranges, blended with spinach and topped with healthy seeds and nuts.

Ingredients
  • 1 Cara Cara orange, peeled
  • 1 banana
  • 1 cup fresh spinach
  • 1/2 cup almond milk
  • 2 tablespoons chia seeds
  • 1/4 cup granola
  • Fresh berries for topping
Instructions
  1. 1. In a blender, combine the Cara Cara orange, banana, spinach, and almond milk until smooth.
  2. 2. Pour the smoothie into a bowl and top with chia seeds, granola, and fresh berries.
  3. 3. Serve immediately with a spoon.

Cara Cara Orange Grilled Chicken

Juicy grilled chicken marinated in a zesty Cara Cara orange marinade, offering a delightful citrus flavor.

Ingredients
  • 4 chicken breasts
  • Juice of 2 Cara Cara oranges
  • 2 tablespoons olive oil
  • 2 cloves garlic, minced
  • 1 teaspoon dried oregano
  • Salt and pepper to taste
Instructions
  1. 1. In a bowl, mix Cara Cara orange juice, olive oil, garlic, oregano, salt, and pepper.
  2. 2. Marinate the chicken breasts in the mixture for at least 30 minutes.
  3. 3. Grill the chicken over medium heat for 6-7 minutes on each side or until cooked through.

Cara Cara Orange Chia Pudding

A creamy and nutritious chia pudding infused with the sweet flavor of Cara Cara oranges, perfect for breakfast or dessert.

Ingredients
  • 1/4 cup chia seeds
  • 1 cup almond milk
  • Juice of 1 Cara Cara orange
  • 1 tablespoon honey or maple syrup
  • Cara Cara orange segments for topping
Instructions
  1. 1. In a bowl, whisk together chia seeds, almond milk, Cara Cara orange juice, and honey.
  2. 2. Refrigerate for at least 4 hours or overnight until thickened.
  3. 3. Serve topped with Cara Cara orange segments.

Cara Cara Orange and Beet Salad

A colorful salad featuring roasted beets and Cara Cara oranges, drizzled with a tangy vinaigrette for a healthy side dish.

Ingredients
  • 2 medium beets, roasted and sliced
  • 2 Cara Cara oranges, segmented
  • 4 cups mixed greens
  • 2 tablespoons balsamic vinegar
  • 2 tablespoons olive oil
  • Salt and pepper to taste
Instructions
  1. 1. In a large bowl, combine mixed greens, roasted beets, and Cara Cara orange segments.
  2. 2. In a small bowl, whisk together balsamic vinegar, olive oil, salt, and pepper.
  3. 3. Drizzle the vinaigrette over the salad and toss gently before serving.

Cara Cara Orange Oatmeal

A warm and hearty oatmeal topped with Cara Cara orange segments and nuts, providing a nutritious start to your day.

Ingredients
  • 1 cup rolled oats
  • 2 cups water or almond milk
  • 1 Cara Cara orange, segmented
  • 1/4 cup chopped walnuts
  • 1 tablespoon honey or maple syrup
  • Cinnamon to taste
Instructions
  1. 1. In a saucepan, bring water or almond milk to a boil and add rolled oats.
  2. 2. Cook for about 5 minutes until thickened, stirring occasionally.
  3. 3. Serve topped with Cara Cara orange segments, walnuts, honey, and a sprinkle of cinnamon.

Cara Cara Orange Salsa

A fresh and zesty salsa made with Cara Cara oranges, perfect for topping grilled fish or chicken.

Ingredients
  • 2 Cara Cara oranges, diced
  • 1/2 cup diced red onion
  • 1/4 cup chopped cilantro
  • 1 jalapeño, minced
  • Juice of 1 lime
  • Salt to taste
Instructions
  1. 1. In a bowl, combine diced Cara Cara oranges, red onion, cilantro, jalapeño, lime juice, and salt.
  2. 2. Mix well and let sit for 10 minutes to allow flavors to meld.
  3. 3. Serve with grilled fish or chicken.

Cara Cara Orange Infused Water

A refreshing and hydrating drink infused with the bright flavor of Cara Cara oranges, perfect for staying hydrated.

Ingredients
  • 1 Cara Cara orange, sliced
  • 1 liter of water
  • Fresh mint leaves (optional)
Instructions
  1. 1. In a large pitcher, combine sliced Cara Cara orange and water.
  2. 2. Add fresh mint leaves if desired for extra flavor.
  3. 3. Let infuse in the refrigerator for at least 1 hour before serving.

Cara Cara Orange Yogurt Parfait

A delicious yogurt parfait layered with Cara Cara orange segments, granola, and nuts for a healthy breakfast or snack.

Ingredients
  • 1 cup Greek yogurt
  • 1 Cara Cara orange, segmented
  • 1/2 cup granola
  • 1/4 cup chopped almonds
  • Honey for drizzling (optional)
Instructions
  1. 1. In a glass or bowl, layer Greek yogurt, Cara Cara orange segments, granola, and chopped almonds.
  2. 2. Repeat layers until all ingredients are used.
  3. 3. Drizzle with honey if desired and serve immediately.

Frequently Asked Questions (FAQ)

What are the health benefits of Cara Cara oranges?

Cara Cara oranges are rich in vitamin C, antioxidants, and fiber, which can boost immunity, improve skin health, and aid digestion.

How do I select the best Cara Cara oranges?

Choose oranges that are firm, heavy for their size, and have a smooth, unblemished skin.

Can I eat the skin of Cara Cara oranges?

While the skin is edible, it is often bitter and not typically consumed.

How should I store Cara Cara oranges?

Store them in a cool, dry place or in the refrigerator to extend their freshness.

Are Cara Cara oranges sweeter than regular oranges?

Yes, they are known for their sweeter flavor profile compared to standard navel oranges.

Can I use Cara Cara oranges in cooking?

Yes, they can be used in salads, desserts, and marinades for a citrusy flavor.

What is the glycemic index of Cara Cara oranges?

The glycemic index of Cara Cara oranges is approximately 40, making them a low-GI fruit.

Are there any side effects of eating too many Cara Cara oranges?

Overconsumption may lead to digestive issues due to high fiber content.

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Comparisons
Cara Cara Orange vs Acai Berry Blend Cara Cara Orange vs Acerola Cara Cara Orange vs American Black Elderberry
Nutrients
Protein in Cara Cara Orange Calories in Cara Cara Orange Vitamin-c in Cara Cara Orange Magnesium in Cara Cara Orange
Featured Guides
Health Benefits of Cara Cara Orange Healthy Recipes with Cara Cara Orange
Rankings
Fruits high in vitamin-c Fruits high in fiber Fruits low in carbohidratos Fruits low in índice glucémico