9 Types of Oranges to Try

Oranges are the second most consumed fruits in the U.S. after apples, according to the U.S. Department of Agriculture. These vibrant citrus fruits are not only a culinary delight but also packed with nutrients like fiber, vitamin C, and potassium.

Whether you're seeking a quick and wholesome snack, a refreshing beverage, or a zesty ingredient to elevate your dishes, oranges offer a versatile and flavorful solution. However, not all oranges are created equal. Oranges come in a variety of hues and flavors, ranging from sweet and tangy to tart and slightly bitter. They also differ in size and the season they're available.

Here are the different types of oranges and how to incorporate them into your diet.

Navel Oranges

The navel orange is a sweet type of orange named after the small indentation on the outside of the rind, opposite the stem, which resembles a human navel. They're best from late autumn into winter.

Bright orange with a slightly pebbled rind, navel oranges are seedless and easy to peel. This makes them a perfect sweet and healthy snack. Moreover, oranges are exceptionally portable, making them ideal for on-the-go snacking, travel, and packing in lunchboxes. Serve navel orange slices in salads and use the juice or zest for sauce, marinade, or dressing.

Like many fruits, oranges are low-calorie. One navel orange provides 73 calories and 82 milligrams (mg) of vitamin C (92% of the Daily Value or DV). Vitamin C is a potent antioxidant that protects the body's cells from free radicals found in environmental pollutants and ultraviolet light. It also supports collagen production for healthy skin and bones and aids in iron absorption.

Cara Cara Oranges

The cara cara orange is a type of navel orange and also seedless and sweet. It has pink to red flesh due to its lycopene pigmentation (a type of carotenoid). The body converts some carotenoids into vitamin A, an essential nutrient for immune and eye health and normal growth and development.

Cara cara oranges are a good source of fiber, providing 4 grams (g) in a medium size (14% of the DV). Fiber not only supports gut health but also helps reduce the risk of diabetes, cardiovascular disease, and certain cancers like colon cancer. Cara cara oranges also offers 280 mg of potassium (6% of the DV). Potassium is a vital mineral involved in many bodily functions including heart and kidney function, muscle contraction, and nerve transmission.

The juice of cara cara orange doesn't turn bitter upon exposure to air, unlike regular navel orange. This makes it a versatile fruit in a variety of recipes, including salads, sauces, orange juice, and baked goods.

Valencia Oranges

Valencia oranges are sweet and extremely juicy, making them a perfect fruit for juices and smoothies. They have a slightly pebbly rind and occasional seeds. These oranges are in season from February through early November, with peak availability from July through October. Valencia oranges are great for summer grilling and pair well with savory and spicy foods like pork dishes and salsa.

In addition to nutrients like vitamin C and potassium, oranges also provide folate, an important B vitamin required for making DNA and red blood cells. Folate is also essential during pregnancy to prevent neural tube defects. A Valencia orange offers 47 micrograms (mcg) of folate (12% of the DV).

Mandarin Orange

Mandarin oranges are a type of sweet orange that's in season from November through April. They are small, have a medium to thick loosely adherent rind, and a relatively smooth surface. If not harvested at peak internal ripeness, mandarin oranges deteriorate in quality and their rinds become puffy.

In the U.S., mandarins are mostly grown in California and can be found in the fresh fruits section or the canned food aisle of the grocery store. If you have diabetes or monitoring your blood sugars closely, be sure to select packaged mandarin oranges with no added sugar and drain well before consuming to minimize the impact on blood sugars.

Besides packing fresh or packaged mandarin oranges in a lunch box, try adding slices to Greek yogurt or oatmeal for a refreshing and nutritious breakfast.

Clementines

Known for their small size and easy-to-peel bright orange skin, clementines are a type of mandarin orange. These seedless oranges are the smallest type of mandarin orange, making them a perfect snack for kids. Clementines are typically sold in 2 to 5-pound (lbs.) bags in the grocery store.

Packing a mighty punch of vitamin C, a single clementine delivers 36 mg, an impressive 40% of the Daily Value, all within its petite form. Pair clementines with cottage cheese or nuts for a balanced snack.

Tangerines

While mandarin oranges and tangerines are often used interchangeably, tangerines are technically a type of mandarin orange. Tangerines are larger, tarter, and deeper orange to red. One medium tangerine (2.5-inch diameter) offers 47 calories and 24 mg of vitamin C (27% of the DV).

Like other types of oranges, you can experiment with tangerines in a range of dishes and recipes, from salsa and salad to jam and juice. Add the zest of the peel to pasta dishes or fish

Sumo Oranges

Sumo oranges are a variety of large mandarin oranges with an intense orange flavor. Seedless, easy to peel, and bearing a slightly bumpy skin, sumo oranges have a distinct top knot, which is a protruding knob at the stem end of the fruit. Originally cultivated in Japan in the 1970s, the sumo orange didn't become available to U.S. consumers until 2011, thanks to California farmers.

A sumo orange (235 g or about 8 ounces (oz)) provides 147 calories, 3 g of fiber (11% of the DV), and 163% of the daily value for vitamin C. Sumo oranges make a perfect sweet treat on their own due to their incredibly sweet flavor. Incorporate their sweet juice into a vinaigrette or dessert recipe.

Blood Oranges

Blood oranges get their name from their deep blood-red colored anthocyanin pigments in the rind and flesh. Anthocyanins are plant pigments that give blue, purple, and red colors to various plant-based foods. Research has shown that they have protective properties against chronic diseases such as cancer, diabetes, and heart disease.

The red color in blood oranges develops from the warm days and cool nights in the Mediterranean region where they're typically cultivated. Cultivation has also spread to other citrus-growing areas including the U.S.

Blood oranges are available from the winter through the spring. There are different varieties of the blood orange such as the slightly oval-shaped, sweet, and rich-flavored Sanguinello. The Moro blood orange is on the tarter side and is most known for its dramatic pigmentation. Its rind is sometimes completely red and its flesh ranges from burgundy-streaked to deep purple. The Moro is used in Italy to make tangy, thick, dark-hued juice. The Tarocco is a large blood orange with a round to slightly elongated shape and often with a pronounced neck. Sweet and balanced in flavor, its rind is finely pebbled, moderately thick, and loosely adherent making it easy to peel.

There are many creative ways to use blood oranges in meals. For example, you can add slices of orange to a stir fry with chicken, mix them with other fruits to create a fruit salad, or use them as a garnish in cocktails.

Seville Oranges

The Seville orange is also known as bitter orange, sour orange, or marmalade orange. Available in the winter and highly fragrant, Seville oranges aren't eaten out-of-hand due to their bitter and sour taste. Their peel or zest is popular in marmalade or preserves and the juice is used in marinades, sauces, and desserts. Seville oranges are also used in fragrances and medical applications.

A Quick Review

From the tart bite of the Seville orange to the juicy sweetness of the Sumo orange, we have explored the diverse world of nine distinct orange varieties. Their versatility extends far beyond their vibrant hues and refreshing juiciness, lending their unique flavor to an array of dishes including desserts, condiments, and beverages. Whether you seek a citrusy pep or a culinary adventure, oranges offer a vibrant and versatile way to nourish the body and elevate your meals.