Oranges vs lemons: Which citrus fruit is healthier?

When you fall sick, citrus fruits become an inevitable part of your plate. Citrus fruits such as oranges and lemons are known for their nutritional benefits. But if there were a contest, which one would take home the crown? Oranges or lemons? Let’s check it out.

Let’s take a look at the nutritional content of these citrus fruits. Both oranges and lemons are undoubtedly nutritional powerhouses. They are packed with vitamin C, fibre, and many essential minerals.
A mediu​m-sized orange (140 grams) provides:​

Calories: 66
Water: 86% by weight
Protein: 1.3 grams
Carbohydrates: 14.8 grams
Sugar: 12 grams
Fibre: 2.8 grams
Fat: 0.2 grams
Vitamin C: 92% of the Daily Value (DV)
Folate: 9% of the DV
Calcium: 5% of the DV
Potassium: 5% of the DV

​Calories: 29
Water: 89%
Protein: 1.1 grams
Carbohydrates: 9.3 grams
Sugar: 2.5 grams
Fibre: 2.8 grams
Fat: 0.3 grams

Both oranges and lemons mainly contain carbohydrates and water and have very little fat and protein. Oranges are packed with phenolic compounds, especially flavonoids, which contribute to the lion’s share of their antioxidant properties. They are also high in carotenoid antioxidants. The nutrients in oranges, including vitamin C, flavonoids and carotenoids, are linked to better heart health and a reduced risk of heart disease. They also support immunity, thanks to the vitamin C. Oranges have an upper hand when it comes to fibre content compared to lemons. This fibre supports digestive health, helps maintain steady blood sugar levels and promotes satiety.

Lemons contain fibre too, but again, the smaller serving size means you are consuming less overall. The main fibre in lemons is pectin, which is linked to lowering blood sugar levels by slowing down the digestion of sugar and starch. They also contain essential vitamins and minerals such as vitamin C, potassium and vitamin B6. Lemons are linked to a reduced risk of heart disease, thanks to their high vitamin C content. The citric acid in lemons is also linked with a reduced risk of kidney stones. Some studies have shown that lemons may help reduce the risk of certain types of cancer, such as breast cancer, because they contain compounds like hesperidin and d-limonene.

Both oranges and lemons are nutritional powerhouses. But when it comes to which is the healthier choice, it really depends on certain factors. For example, oranges, when consumed as a fruit rather than juice, will provide you with a higher fibre content. Lemons, on the other hand, are a flavour enhancer and hydration booster. They provide concentrated nutrition in small doses.
The best approach? Include both in your diet. Ditch your ultra-processed snacks and instead have oranges. You can use lemons to flavour water and as juice.