Weight Management

Oranges: The Less Than 100 Calories Snack

Eating healthy isn't as hard as it seems. Snacks are often a source of high calorie eating but combating the problem is as simple as finding a low calorie snack that is both satisfying and delicious. By now most of us have seen the "100-Calorie Packs" available at stores of snacks such as cookies and chips. Some say that having such pre-portioned foods at hand could help dieters control their calories and avoid over snacking. Unfortunately, these snacks aren't a particularly nutritious choice and if price is a concern, these pre-packaged treats might disappoint you. The solution: Try a Sunkist® orange or tangerine for a healthier snack alternative! At just 80 calories each, oranges make the perfect, pre-packaged, self-contained, pre-portioned healthy snack. And because oranges contain pectin, a unique type of dietary fiber that helps maintain appetite control, people who eat them tend to eat less at subsequent meals, compared to those who eat "lighter, more calorie-dense foods" such as chips, desserts or candy. Check out a few more reasons why you should make oranges and other citrus fruits your snacks of choice:

  • A handful of fat-free pretzels is equivalent in calories to nearly two whole oranges, but the oranges will leave one feeling full longer, making fresh citrus an effective weight loss strategy.1
  • Enjoying a whole orange with breakfast instead of 8 oz. of juice saves 30 calories in one meal and adds fiber, which research shows can curb appetite and suppress hunger levels for up to four hours.2
  • All things being equal, choosing an orange as a snack instead of a serving of chips or cookies can save 200 calories a day, which can translate into increased weight loss-up to 21 pounds a year!
  • Taking the time to peel citrus fruit and enjoy the sweet aroma can stop "mindless" snacking and add to a more satisfying experience.

NOTE: The contents of Sunkist Health & Wellness are for informational purposes only and are not intended to be a substitute for professional advice. Always seek the advice of your physician or other qualified health provider prior to beginning a new diet.

1 Rolls, Barbara. The Volumetrics Weight-Control Plan, HarperCollins, New York, 2005.
2 Tiwary, C.M., Ward, J.A., Jackson, B.A. Journal of the American College of Nutrition, Vol. 16, No. 5, 1997, 423-428.