Blood Oranges vs. Navel Oranges: How Do They Compare Nutritionally?

Blood oranges and navel oranges are nutrient-rich citrus fruits. They’re both suitable additions to a well-rounded and healthy diet.

Navel oranges are beloved in both fruit and juice form. The more distinctive blood orange possesses a richer red or maroon color and a hint of berry-like flavor.

Despite their color and flavor differences, the two varieties of oranges share comparable nutritional values.

Caloric Content

A medium-sized blood orange and navel orange each weighing 154 grams (g) contain roughly the same number of calories — 70 and 80 calories, respectively — largely from the natural fruit sugars in the citrus, according to the U.S. Department of Agriculture (USDA) and Sunkist.

Vitamin Content

Navel and blood oranges are rich in several vitamins.

According to the USDA, a medium-sized navel orange contains about 91 milligrams (mg) of vitamin C. Sunkist says a medium blood orange provides 72 mg of vitamin C. That’s 101 percent and 80 percent of the daily value (DV) of vitamin C, respectively, according to the National Institutes of Health (NIH).

They both also contain thiamin, or vitamin B1. A navel orange provides about 0.1 mg, while a blood orange has about 0.2 mg. That’s 9 percent and 15 percent of the DV, respectively, the NIH says.

Navel and blood oranges also provide folate, or vitamin B9. A navel orange contains 38.5 micrograms (mcg), while a blood orange has 60 mcg. That’s about 10 percent and 15 percent of the DV, respectively, according to the NIH.

Antioxidants

One of the only nutrient distinctions between blood and navel oranges is in the antioxidants they contain.

Antioxidants are nutrients that neutralize the damaging free radical molecules in the body, which research suggests can increase the risks of age-related health issues, says Mayo Clinic.

The distinctive red pigment in blood oranges is the result of the fruit’s levels of anthocyanins. These antioxidants aren’t present in other types of oranges, notes one research review.

Anthocyanins may help reduce blood pressure, lessen the risk of heart disease, prevent neurological illnesses, and act as an anti-cancer agent, according to Cleveland Clinic.

Standard navel oranges are especially high in vitamin C, according to research. A diet high in fruits and vegetables can help prevent cancer, in part via vitamin C’s antioxidant and immune-regulating properties, according to the NIH.

Only a few varieties of citrus, including the Cara Cara navel orange, contain the carotenoid lycopene, research says. Lycopene is the naturally occurring phytochemical that gives Cara Cara navel oranges their reddish pigmentation. It also acts as an antioxidant.

Carotenoids such as lycopene have been associated with a lower risk of obesity, type 2 diabetes, certain types of cancer, and eye diseases.

Other Nutrients

A medium-sized navel orange provides about 3.1 g of fiber, the USDA says, while a blood orange has 3 g, according to Sunkist.

Fiber is critical to healthy digestion. It helps prevent constipation, promotes satiety, and helps keep blood sugar steady, Mayo Clinic says.

Navel oranges contain only a trace amount of fat, while blood oranges contain none. Neither is a significant source of sodium.