I love oranges and use them in most of my green smoothies that I make while they are in season.

Oranges are a popular citrus fruit worldwide. They are the most cultivated tree fruit in the world. There are many types of oranges ranging in sizes and flavor.

Oranges are grown in tropical and subtropical climates. While available year round in most supermarkets, oranges are “in season” during the late fall and winter months in the United States.

Oranges likely originated in Southeast Asia and China as early as 2500 BC. They were first introduced to the American continent in the mid 1500’s. In the United States, the highest concentration of orange crops come from Florida and California.

Orange Nutrition and Health Benefits

OrangeOranges are high in vitamin C as well as vitamins A and B1, potassium, folate, calcium and dietary fiber.

Oranges have been shown to lower high blood pressure and cholesterol as well as having anti-inflammatory properties. Vitamin C and fiber in oranges are associated with reduced risk of colon cancer. Diets high in citrus fruits, such as oranges, may lower the risk of esophageal, oral and stomach cancers.

Orange Smoothie Recipes

Orange-Strawberry-Banana Smoothie
1 orange
1 cup whole strawberries
1 whole banana
2 cups fresh baby spinach (or other leafy green)
1/2 cup water if needed

Calories: 239 | Fat: 1g (gram) | Protein: 5.7g | Carbs: 60.6g | Calcium: 16% | Vitamin A: 88% | Vitamin C: 317%

Orange-Papaya Smoothie
1 orange
1 papaya
2 cups fresh baby spinach (or other leafy green)
1/2 cup water if needed

Calories: 191 | Fat: 0.6g (grams) | Protein: 5.1g | Carbs: 48.2g | Calcium: 20% | Vitamin A: 153% | Vitamin C: 469%

Orange-Papaya-Grape Smoothie
1 cup papaya
1 orange
1 cup red grapes
2 cups fresh baby spinach (or other leafy green)
2 celery stalks
1/2 cup water if needed

Calories: 254 | Fat: 0.8g (grams) | Protein: 6.1g | Carbs: 66.6g | Calcium: 22% | Vitamin A: 133% | Vitamin C: 342%

Orange-Banana-Berry Smoothie
1 orange
1 banana
1 cup raspberries, blueberries or strawberries
¼ avocado
2 cups fresh baby spinach (or other leafy green)
1/2 cup water if needed

Calories: 337 | Fat: 8.9g (grams) | Protein: 7.2g | Carbs: 70.2g | Calcium: 17% | Vitamin A: 90% | Vitamin C: 239%

Red Grape-Orange Smoothie
1 orange
1 apple
1 cup red grapes
2 stalks of celery
2 cups fresh baby spinach (or other leafy green)
1/2 cup water if needed

Calories: 266 | Fat: 0.8g (grams) | Protein: 5.4g | Carbs: 68.9g | Calcium: 18% | Vitamin A: 97% | Vitamin C: 200%

Browse more orange smoothie recipes.

How To Select Oranges

Purchase oranges that are slightly firm and bright orange. Avoid purchasing oranges that are too soft, have dents or are shriveled.

Oranges are in the middle-range for potential pesticide residue (44 out of 100) according to research conducted by the Environmental Working Group, so I recommend that you purchase organic oranges whenever possible.

Much of the orange’s calcium is located in the white part (pith) between the fruit and the peel. Leave as much of this on the orange as you an when making a smoothie. Also, the peel itself is high in nutrients. If you are using organic oranges, simply scrub the peel in clean water, then add a tablespoon of grated peel to your smoothie.

Browse more green smoothie recipes.

About Tracy
Tracy Russell is the creator of the Green Smoothie Weight Loss Program, the 30-Day Whole Foods Challenge and founder of Incredible Smoothies. She is passionate about helping people improve their health with green smoothies and a whole foods lifestyle.

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