Quick Answer
Dried oranges can be a healthy addition to your diet when consumed in moderation. They are high in vitamins, minerals, antioxidants and fiber. However, they are also high in natural sugars and calories, so portion control is important. Dried oranges make a great snack but should be balanced with other nutritious foods as part of an overall healthy diet.
Nutritional Content of Dried Oranges
Dried oranges are nutritionally dense, meaning they provide a concentrated dose of nutrients. Here is an overview of the key nutrients found in a 1-ounce serving of dried orange slices (about 7 medium slices) [1]:
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 93 | 5% |
| Total fat | 0.2 g | 0% |
| Sodium | 2 mg | 0% |
| Potassium | 210 mg | 6% |
| Total carbs | 24 g | 9% |
| Fiber | 3 g | 11% |
| Sugar | 20 g | N/A |
| Calcium | 75 mg | 6% |
| Iron | 0.7 mg | 4% |
| Vitamin C | 71 mg | 118% |
| Vitamin A | 170 IU | 3% |
As you can see, dried oranges are packed with vitamin C, providing 118% of the daily recommended intake in just one serving. They also contain decent amounts of fiber, potassium, calcium and iron.
However, dried oranges are high in natural sugar since the dehydration process concentrates the sugars. A serving provides 20 grams of sugar, with little protein or fat to balance it out.
The high fiber and nutrient contents offset some of the sugar content, but moderation is still key.
Benefits of Dried Oranges
Here are some of the top health benefits associated with dried oranges:
High in Vitamin C
By far the most abundant nutrient in oranges is vitamin C. A single medium orange provides over 100% of the daily recommended intake for this essential vitamin [2].
Drying oranges condenses this vitamin C so that just a small serving provides double the recommended intake. Vitamin C acts as a powerful antioxidant to reduce inflammation and protect cells from damage [3]. It also helps boost immunity by stimulating production of white blood cells [4].
Good Source of Fiber
Dried oranges contain about 3 grams of fiber per serving, providing 11% of the daily fiber requirement. Fiber moves slowly through the digestive tract, promoting fullness and stable blood sugar levels. It also feeds the healthy bacteria in your gut microbiome [5].
Increase your fiber intake by enjoying dried oranges as a snack or adding them to oatmeal, yogurt, salads and baked goods.
Provide Potassium
Oranges are a good source of potassium, a mineral and electrolyte that is important for nerve transmission, muscle contraction and heart function. Potassium may also help lower blood pressure by balancing out some of sodium’s effects [6].
Dried oranges contain 210 milligrams of potassium per serving, making them an easy way to increase your potassium intake.
Contain Antioxidants
In addition to vitamin C, oranges are rich in antioxidant compounds like anthocyanins, flavones and flavanones [7]. These antioxidants help fight free radical damage and reduce inflammation in the body. Although some antioxidant capacity is lost in the drying process, dried oranges still contain decent levels.
May Lower Blood Sugar
The fiber in dried oranges helps slow digestion, which leads to a slower rise in blood sugar after eating. The flavonoids in oranges may also improve insulin sensitivity and reduce insulin resistance [8].
Small human studies suggest orange juice and orange extracts may have benefits for blood sugar control, although more research is needed [9, 10].
Support Immune Function
Dried oranges are loaded with vitamin C and antioxidants, both of which boost immune defense against pathogens, viruses and infections [11]. Vitamin C is also integral to proper immune cell function throughout the body [12].
Enjoying dried oranges may help give your immune system the nutrients it relies on, especially when intake of fresh produce is limited.
Downsides of Dried Oranges
Despite their many benefits, there are some downsides to keep in mind with dried oranges:
High in Natural Sugars
Fresh oranges contain simple sugars like sucrose, glucose and fructose. The dehydration process concentrates these sugars, with a 1-ounce serving of dried oranges containing 20 grams.
For comparison, a whole medium orange contains 15 grams of sugar [13]. The American Heart Association recommends limiting added sugar intake to 25 grams per day for women and 36 grams for men [14]. Because dried fruit is high in natural sugars, it’s important to keep serving sizes small.
High in Calories
With 93 calories in a single 1-ounce serving, dried orange slices are more calorie-dense than fresh oranges. The calorie content is comparable to other dried fruits. While the calories come along with valuable vitamins and minerals, they can add up quickly [15].
Monitor portion sizes to keep calories under control. Consider balancing dried orange consumption with lower calorie foods like fresh fruits and vegetables.
Contains Furan
Furan is a compound that naturally occurs in many foods when cooked or processed at high temperatures. It has been deemed a potential carcinogen in animal studies when consumed in very high amounts [16].
The drying process tends to increase furan levels in food, including dried fruits. However, human studies have not found an association between moderate furan intake from foods like dried oranges and cancer risk [17].
Can Cause Dental Erosion
The combination of acidity and stickiness means dried oranges can erode tooth enamel over time. Be sure to rinse your mouth after eating them, and limit frequency to avoid damage to your teeth [18].
High in Sorbitol
Oranges naturally contain sorbitol, a sugar alcohol that can cause digestive upset when consumed in large amounts. The drying process increases sorbitol levels considerably. Thus, eating too many dried oranges may result in gas, bloating or diarrhea if your body cannot tolerate high amounts [19].
Allergy Risk
Oranges are among the more common food allergies, especially in children. Dried orange allergy symptoms like mouth tingling or itching may be more likely due to the concentrated citrus compounds [20]. Those with known orange allergies should avoid dried oranges.
Who Should Avoid Dried Oranges
While dried oranges can be enjoyed in moderation by most healthy adults, some people may want to avoid them or limit intake:
– Those following a low-sugar or low-calorie diet: Dried oranges are high in both sugars and calories, so they do not fit well into these diets.
– Individuals with diabetes: The concentrated sugars may lead to blood sugar spikes.
– People with IBS or sensitivities to FODMAPs: Orange slices are high in fructose and sorbitol, which may exacerbate digestive problems.
– Anyone with an orange allergy: Dried oranges concentrate the compounds responsible for allergies.
– People with acid reflux or GERD: The acidity of oranges may trigger symptoms.
– Those prone to kidney stones: The oxalates in oranges could contribute to kidney stone formation in susceptible individuals.
– Children and others with texture sensitivities: The sticky, chewy texture of dried oranges may not appeal to some.
Within these restrictions, dried oranges can be incorporated into a healthy diet for most when consumed mindfully. Those without the conditions above can safely enjoy them in moderation as part of a balanced approach to nutrition.
How to Incorporate Dried Oranges
Here are some ways to incorporate dried oranges into a healthy eating pattern:
– As a standalone snack in between meals. Pair with nuts or seeds for protein.
– In homemade trail mixes combined with nuts, seeds, coconut flakes, whole grain cereal and dark chocolate chips.
– In oatmeal, yogurt parfaits or chia pudding.
– On salads for added color, flavor and texture.
– In baked goods like muffins, breads and granola bars.
– As a topping for pancakes, French toast or waffles.
– In homemade energy or protein bars.
– As a flavor booster for smoothies.
– As a unique addition to plain Greek yogurt.
– In chicken, tuna or egg salad recipes.
– In rice or quinoa dishes for a dose of nutrients.
– As a replacement for raisins or other dried fruits in recipes.
– As a crunchy topping for cottage cheese or ricotta.
– In trail mix granola clusters for a healthy snack.
– In homemade breakfast cereals like granola.
The options are truly endless for how to enjoy dried orange slices as part of a healthy, well-rounded diet. Just be mindful of portion sizes, and balance them out with plenty of fresh fruits, veggies, lean proteins and whole grains.
Are Dried Oranges Healthy?
Dried oranges can be a nutritious addition to your diet when consumed in moderation. Here is a summary:
Pros
– Excellent source of vitamin C and antioxidants
– Good source of fiber, potassium, calcium and iron
– Concentrated source of beneficial plant compounds
– May help lower blood sugar and support immunity
– Portable, shelf-stable and easy to eat on-the-go
Cons
– High in natural sugar and calories if overeaten
– Sticky texture may damage teeth over time
– Contain higher amounts of furan and sorbitol
– Acidity may worsen reflux
– Allergen risk
The Bottom Line:
Dried oranges provide important nutrients but are high in sugar and calories. Enjoying them in moderation as part of a healthy diet can provide benefits. Avoid overdoing portion sizes, and include plenty of fresh produce in your diet as well. Speak to your healthcare provider if you have any concerns about consuming dried oranges for your individual health needs.
Conclusion
Dried oranges can be a nutritious and flavorful addition to a balanced diet when consumed sensibly. Moderation is key, as they are high in natural sugars and calories when overeaten. Enjoy modest serving sizes along with plenty of fresh fruits and vegetables as part of an overall healthy lifestyle. Those with certain medical conditions like diabetes or acid reflux may want to avoid dried oranges or limit intake. Speak to your healthcare provider to determine if enjoying dried oranges is right for your individual nutritional needs and health status.