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Washington Navel Orange
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Washington Navel Orange

Citrus sinensis

Clinical Encyclopedia

The Washington Navel Orange is a sweet, seedless citrus fruit known for its vibrant color and juicy flesh. It is rich in vitamin C and provides a refreshing source of hydration.

Scientific NameCitrus sinensis
Region of OriginUnited States
Popular Comparisons:
Washington Navel Orange VS AcerolaWashington Navel Orange VS American Black ElderberryWashington Navel Orange VS American BladdernutWashington Navel Orange VS American ElderberryWashington Navel Orange VS American HackberryWashington Navel Orange VS American Plum

Macronutrient Ratio

Caloric distribution of primary energy metrics per 100g

Calories47 kcal
Water
86.8%
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%)

Health Benefits

✓High in vitamin C, which supports immune function and skin health.
✓Contains antioxidants that may reduce inflammation and lower the risk of chronic diseases.
✓Rich in dietary fiber, promoting digestive health and aiding in weight management.
✓Low in calories, making it an excellent snack option for weight-conscious individuals.

Possible Risks & Side Effects

!Excessive consumption may lead to gastrointestinal discomfort due to high fiber content.
!Individuals with citrus allergies should avoid this fruit.

How to Prepare & Consume

Best enjoyed fresh, either peeled or sliced. Can also be juiced or added to salads for a refreshing flavor.

Smart Selection & Storage

How to Select

Choose oranges that are firm, heavy for their size, and have a vibrant color. Avoid any with soft spots or blemishes.

How to Store

Store in a cool, dry place or refrigerate to extend shelf life. Consume within a week for optimal freshness.

Myths vs Realities

MythOranges can cure the common cold.+
RealityWhile vitamin C supports immune function, it does not cure colds.
MythEating oranges at night causes weight gain.+
RealityWeight gain is determined by overall calorie intake, not the timing of eating fruit.
MythAll oranges are the same nutritionally.+
RealityDifferent varieties of oranges have varying nutrient profiles.

Healthy Recipes

Orange Quinoa Salad

A refreshing salad combining fluffy quinoa with vibrant Washington Navel oranges, crunchy almonds, and a zesty dressing.

Ingredients
  • 1 cup cooked quinoa
  • 2 Washington Navel oranges, segmented
  • 1/4 cup sliced almonds
  • 2 cups mixed greens
  • 2 tablespoons olive oil
  • 1 tablespoon apple cider vinegar
  • Salt and pepper to taste
Instructions
  1. 1. In a large bowl, combine cooked quinoa, orange segments, and mixed greens.
  2. 2. In a small bowl, whisk together olive oil, apple cider vinegar, salt, and pepper.
  3. 3. Drizzle the dressing over the salad, toss gently, and top with sliced almonds before serving.

Citrus Infused Grilled Chicken

Juicy grilled chicken marinated in a citrus blend featuring Washington Navel orange juice, perfect for a healthy dinner.

Ingredients
  • 4 chicken breasts
  • 1/2 cup Washington Navel orange juice
  • 2 tablespoons olive oil
  • 2 cloves garlic, minced
  • 1 teaspoon dried oregano
  • Salt and pepper to taste
Instructions
  1. 1. In a bowl, mix orange juice, olive oil, garlic, oregano, salt, and pepper.
  2. 2. Marinate 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 until cooked through.

Orange and Avocado Smoothie

A creamy and nutritious smoothie blending Washington Navel oranges with ripe avocados and spinach for a healthy boost.

Ingredients
  • 2 Washington Navel oranges, peeled
  • 1 ripe avocado
  • 1 cup spinach
  • 1 cup almond milk
  • 1 tablespoon honey (optional)
Instructions
  1. 1. In a blender, combine oranges, avocado, spinach, almond milk, and honey.
  2. 2. Blend until smooth and creamy.
  3. 3. Pour into a glass and enjoy immediately.

Orange and Beetroot Salad

A colorful salad featuring roasted beetroot and fresh Washington Navel oranges, drizzled with a tangy vinaigrette.

Ingredients
  • 2 medium beetroots, roasted and sliced
  • 2 Washington Navel oranges, segmented
  • 2 cups arugula
  • 2 tablespoons balsamic vinegar
  • 1 tablespoon olive oil
  • Salt and pepper to taste
Instructions
  1. 1. In a large bowl, combine arugula, roasted beetroot, and 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.

Orange Chia Seed Pudding

A delightful and nutritious chia seed pudding infused with the bright flavor of Washington Navel oranges, perfect for breakfast or dessert.

Ingredients
  • 1/4 cup chia seeds
  • 1 cup almond milk
  • 1/2 cup Washington Navel orange juice
  • 1 tablespoon maple syrup
  • 1/2 teaspoon vanilla extract
Instructions
  1. 1. In a bowl, mix chia seeds, almond milk, orange juice, maple syrup, and vanilla extract.
  2. 2. Stir well and let it sit for 10 minutes, then stir again to prevent clumping.
  3. 3. Cover and refrigerate for at least 2 hours or overnight before serving.

Orange and Ginger Glazed Salmon

A delicious salmon dish glazed with a sweet and spicy Washington Navel orange and ginger sauce, packed with omega-3s.

Ingredients
  • 4 salmon fillets
  • 1/2 cup Washington Navel orange juice
  • 1 tablespoon fresh ginger, grated
  • 2 tablespoons honey
  • Salt and pepper to taste
Instructions
  1. 1. In a small saucepan, combine orange juice, ginger, and honey; simmer until slightly thickened.
  2. 2. Season salmon fillets with salt and pepper, then brush with the glaze.
  3. 3. Bake at 400°F (200°C) for 12-15 minutes or until the salmon is cooked through.

Orange and Coconut Energy Bites

No-bake energy bites made with oats, Washington Navel oranges, and coconut, perfect for a healthy snack on the go.

Ingredients
  • 1 cup rolled oats
  • 1/2 cup almond butter
  • 1/2 cup shredded coconut
  • 1/2 cup Washington Navel orange zest
  • 1/4 cup honey
Instructions
  1. 1. In a bowl, mix oats, almond butter, shredded coconut, orange zest, and honey until well combined.
  2. 2. Form the mixture into small balls and place them on a baking sheet.
  3. 3. Refrigerate for at least 30 minutes before enjoying.

Orange and Spinach Frittata

A light and fluffy frittata featuring fresh spinach and sweet Washington Navel oranges, ideal for a healthy breakfast.

Ingredients
  • 6 eggs
  • 1 cup fresh spinach, chopped
  • 1 Washington Navel orange, peeled and segmented
  • 1/4 cup feta cheese
  • Salt and pepper to taste
Instructions
  1. 1. Preheat the oven to 375°F (190°C).
  2. 2. In a bowl, whisk together eggs, salt, and pepper; stir in spinach and orange segments.
  3. 3. Pour the mixture into a greased oven-safe skillet, sprinkle with feta, and bake for 20-25 minutes until set.

Orange Infused Overnight Oats

A quick and nutritious breakfast option featuring rolled oats soaked in Washington Navel orange juice and topped with fresh fruit.

Ingredients
  • 1/2 cup rolled oats
  • 1/2 cup almond milk
  • 1/2 cup Washington Navel orange juice
  • 1 tablespoon chia seeds
  • 1/2 banana, sliced
  • 1 tablespoon walnuts, chopped
Instructions
  1. 1. In a jar, combine rolled oats, almond milk, orange juice, and chia seeds; stir well.
  2. 2. Cover and refrigerate overnight.
  3. 3. In the morning, top with banana slices and walnuts before serving.

Spicy Orange Shrimp Tacos

Zesty shrimp tacos with a Washington Navel orange salsa, providing a burst of flavor and nutrition in every bite.

Ingredients
  • 1 pound shrimp, peeled and deveined
  • 1 tablespoon olive oil
  • 1 teaspoon chili powder
  • 1 Washington Navel orange, diced
  • 1/2 red onion, diced
  • Corn tortillas
  • Cilantro for garnish
Instructions
  1. 1. In a bowl, toss shrimp with olive oil and chili powder.
  2. 2. Sauté shrimp in a skillet over medium heat until cooked through, about 3-4 minutes.
  3. 3. Serve shrimp in corn tortillas topped with diced orange and red onion, garnished with cilantro.

Frequently Asked Questions (FAQ)

What are the health benefits of Washington Navel Oranges?

They are high in vitamin C, fiber, and antioxidants, which support immune health, digestion, and reduce inflammation.

How should I store Washington Navel Oranges?

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

Can I eat the peel of a Washington Navel Orange?

While the peel is edible, it is often bitter; it can be used in zesting for flavor.

Are Washington Navel Oranges good for hydration?

Yes, they have a high water content, making them a great choice for hydration.

How many calories are in a Washington Navel Orange?

There are approximately 47 calories in a 100g serving.

Can Washington Navel Oranges help with weight loss?

Yes, they are low in calories and high in fiber, which can help you feel full.

What is the best way to eat Washington Navel Oranges?

They are best enjoyed fresh, but can also be juiced or added to various dishes.

Are there any side effects of eating too many oranges?

Excessive consumption may cause digestive issues due to high fiber and acidity.

Related Superfoods
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Comparisons
Washington Navel Orange vs Acerola Washington Navel Orange vs American Black Elderberry Washington Navel Orange vs American Bladdernut
Nutrients
Protein in Washington Navel Orange Calories in Washington Navel Orange Vitamin-c in Washington Navel Orange Magnesium in Washington Navel Orange
Featured Guides
Health Benefits of Washington Navel Orange Healthy Recipes with Washington Navel Orange