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CITRUS NUTRITION
As well as tasting great, New Zealand citrus is highly nutritious – full of vitamins and minerals, packed with antioxidants, and low in fat. Whether you are starting the day with a grapefruit for breakfast, packing mandarins in your childrens' lunchboxes, or enjoying recipes such as our orange and honey baked pork chops, citrus are an ideal addition to a healthy kiwi diet.
Nutritional Information
Data courtesy of U.S. Department of Agriculture, Agricultural Research Service. 2005. USDA Nutrient Database for Standard Reference, Release 18.
Navel Oranges
|
Nutrient
|
Value per 100 grams
|
Value per fruit (140 grams)
|
|
Energy (kcal)
|
49
|
69
|
|
Energy (kj)
|
207
|
290
|
|
Protein (g)
|
0.91
|
1.27
|
|
Fat (g)
|
0.15
|
0.21
|
|
Carbohydrate (g)
|
12.54
|
17.56
|
|
of which sugars (g)
|
8.5
|
11.9
|
|
Fiber (g)
|
2.2
|
3.1
|
|
Sodium (mg)
|
1
|
1
|
|
Vitamin C (mg)
|
59.1
|
82.7
|
|
Folate (mcg)
|
34
|
48
|
|
Vitamin A (IU)
|
247
|
346
|
|
Beta carotene (mcg)
|
87
|
122
|
Mandarins
|
Nutrient
|
Value per 100 grams
|
Value per fruit (84 grams)
|
|
Energy (kcal)
|
53
|
45
|
|
Energy (kj)
|
223
|
187
|
|
Protein (g)
|
0.81
|
0.68
|
|
Fat (g)
|
0.31
|
0.26
|
|
Carbohydrate (g)
|
13.34
|
11.21
|
|
of which sugars (g)
|
10.58
|
8.89
|
|
Fiber (g)
|
1.8
|
1.5
|
|
Sodium (mg)
|
2
|
2
|
|
Vitamin C (mg)
|
26.7
|
22.4
|
|
Folate (mcg)
|
16
|
13
|
|
Vitamin A (IU)
|
681
|
572
|
|
Beta carotene (mcg)
|
155
|
130
|
Lemons
|
Nutrient
|
Value per 100 grams
|
Value per fruit (84 grams)
|
|
Energy (kcal)
|
29
|
24
|
|
Energy (kj)
|
121
|
102
|
|
Protein (g)
|
1.1
|
0.92
|
|
Fat (g)
|
0.3
|
0.25
|
|
Carbohydrate (g)
|
9.32
|
7.83
|
|
of which sugars (g)
|
2.5
|
2.1
|
|
Fiber (g)
|
2.8
|
2.4
|
|
Sodium (mg)
|
2
|
2
|
|
Vitamin C (mg)
|
53
|
44.5
|
|
Folate (mcg)
|
11
|
9
|
|
Vitamin A (IU)
|
22
|
18
|
|
Beta carotene (mcg)
|
3
|
3
|
Limes
|
Nutrient
|
Value per 100 grams
|
Value per fruit (67 grams)
|
|
Energy (kcal)
|
30
|
20
|
|
Energy (kj)
|
126
|
84
|
|
Protein (g)
|
0.7
|
0.47
|
|
Fat (g)
|
0.2
|
0.13
|
|
Carbohydrate (g)
|
10.54
|
7.06
|
|
of which sugars (g)
|
1.69
|
1.13
|
|
Fiber (g)
|
2.8
|
1.9
|
|
Sodium (mg)
|
2
|
1
|
|
Vitamin C (mg)
|
29.1
|
19.5
|
|
Folate (mcg)
|
8
|
5
|
|
Vitamin A (IU)
|
50
|
34
|
|
Beta carotene (mcg)
|
30
|
20
|
Grapefruit
|
Nutrient
|
Value per 100 grams
|
Value per half fruit (118 grams)
|
|
Energy (kcal)
|
33
|
39
|
|
Energy (kj)
|
138
|
163
|
|
Protein (g)
|
0.69
|
0.81
|
|
Fat (g)
|
0.1
|
0.12
|
|
Carbohydrate (g)
|
8.41
|
9.92
|
|
of which sugars (g)
|
7.31
|
8.63
|
|
Fiber (g)
|
1.1
|
1.3
|
|
Sodium (mg)
|
0
|
0
|
|
Vitamin C (mg)
|
33.3
|
39.3
|
|
Folate (mcg)
|
10
|
12
|
|
Vitamin A (IU)
|
33
|
39
|
|
Beta carotene (mcg)
|
14
|
17
|
|
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