Cara Cara Oranges Vs Regular Oranges: Which One is Healthier?

Last Updated on April 2, 2023 by Dr Sharon Baisil MD

As a doctor, I am often asked about the health benefits of various fruits and vegetables. One question that has come up frequently in recent years is whether Cara Cara oranges are healthier than regular oranges.

After conducting extensive research on both types of citrus fruit, I have some insights to share.

Firstly, it’s important to note that both Cara Cara oranges and regular oranges are excellent sources of vitamin C, which plays an essential role in immune system function and skin health.

However, there are a few key differences between these two varieties when it comes to their nutritional content. In this article, we will explore those differences in detail and determine which one ultimately reigns supreme from a health standpoint.

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So if you’re curious about whether you should be reaching for Cara Caras or sticking with your usual orange pick, read on!

Nutritional Profile Comparison

Have you ever wondered which orange provides more health benefits, cara cara oranges or regular oranges? Let’s take a closer look at their nutritional profiles.

Cara cara oranges are known for their deep pink flesh and sweet taste. They contain higher amounts of vitamin A than regular oranges, providing 16% of the daily recommended intake per serving. Additionally, they have slightly more vitamin C than regular oranges with about 106% of the daily recommended intake. Cara cara oranges also contain other important nutrients such as calcium, potassium, and fiber in smaller amounts.

On the other hand, regular oranges provide more folate per serving compared to cara cara oranges. Folate is crucial during pregnancy for healthy fetal development and supports heart health in adults. Regular oranges also have a similar amount of vitamin C as cara cara oranges and both types offer powerful antioxidants that help protect cells from damage caused by free radicals.


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When it comes to choosing between these two types of oranges, it ultimately depends on your individual nutrient needs. While both are nutritious options, consider incorporating a variety of fruits into your diet to reap all the potential health benefits each has to offer.

Health Benefits Of Cara Cara Oranges

Let’s take a look at the nutrient content and antioxidant properties of cara cara oranges compared to regular oranges to see which one is healthier. Both types of oranges offer various health benefits, so let’s explore which one has more to offer.

Nutrient Content

You’re probably wondering which orange is the healthiest.

Well, as a doctor, I’m here to tell you that when it comes to nutrient content, cara cara oranges are definitely the way to go!

These juicy beauties contain higher levels of antioxidants such as vitamin C and beta-carotene than regular oranges.

Not only do these nutrients help boost your immune system, but they also protect against chronic diseases like cancer and heart disease.

Plus, their unique pink-red flesh color indicates the presence of lycopene, another powerful antioxidant that supports healthy skin and eyesight.

So if you want maximum health benefits from your citrus fruit snack, give cara caras a try!

Antioxidant Properties

Now that we’ve established that cara cara oranges are a top pick for maximum health benefits, let’s delve deeper into why their antioxidant properties make them so special.

Antioxidants like vitamin C and beta-carotene found in these oranges help protect our bodies from harmful molecules called free radicals, which can damage cells and lead to disease.

Additionally, the presence of lycopene offers even more protection against oxidative stress and inflammation.

As a doctor, I highly recommend incorporating cara caras into your diet as an easy way to boost your body’s defense system and promote overall wellness.

Health Benefits Of Regular Oranges

Continuing with our discussion on the health benefits of citrus fruits, let’s now compare cara cara oranges to regular oranges. While both are known for their high vitamin C content, there are some differences in their nutritional profiles.

Firstly, regular oranges tend to be slightly lower in calories and carbohydrates compared to cara cara oranges. However, the latter contain higher amounts of antioxidants such as lycopene and beta-carotene which have been linked to reducing the risk of chronic diseases. Additionally, they also provide more fiber per serving than regular oranges.

To further understand the unique health benefits of each type of orange, here is a breakdown:

  • Health Benefits of Cara Cara Oranges:
  • Rich source of antioxidants
  • High in fiber
  • May help reduce inflammation
  • Contains potassium which supports heart health
  • Health Benefits of Regular Oranges:
  • Good source of vitamin C
  • Low-calorie option
  • Helps improve digestion
  • Provides folate which is important for cell growth

As you can see, while both types of oranges offer numerous health benefits, they do vary in terms of their nutritional value.

It’s always recommended to incorporate a variety of fruits and vegetables into your diet to maximize nutrient intake and overall health. So go ahead and enjoy those juicy slices knowing that you’re doing something good for your body!

Flavonoid Content Comparison

Let’s discuss cara cara flavonoids first; they are a type of antioxidant that may help reduce inflammation. Regular oranges are also packed with flavonoids, which can help protect against certain diseases. Lastly, let’s talk about the health benefits associated with flavonoids; they can help lower cholesterol, improve heart health, and reduce the risk of certain types of cancer.

Cara Cara Flavonoids

As a doctor, it’s important to understand the benefits of different fruits and their flavonoid content.

When comparing Cara Cara oranges to regular oranges, it’s worth noting that the former contains higher levels of certain flavonoids such as anthocyanins and carotenoids.

These compounds have been shown to have anti-inflammatory properties, which can be beneficial for individuals with chronic inflammation-related conditions like arthritis or cardiovascular disease.

Additionally, these flavonoids also act as antioxidants, protecting our cells from oxidative damage caused by free radicals.

So if you’re looking to boost your flavonoid intake through citrus fruits, consider adding some delicious and nutritious Cara Caras to your diet.

Regular Orange Flavonoids

Now that we’ve discussed the benefits of flavonoids found in Cara Cara oranges, let’s compare their flavonoid content to regular oranges.

Regular oranges also contain a variety of flavonoids such as hesperidin and naringenin which have been shown to have anti-inflammatory effects and can improve heart health by reducing cholesterol levels.

Additionally, these compounds act as antioxidants which help protect our cells from damage caused by environmental stressors like pollution or UV rays.

While Cara Caras may have higher levels of certain flavonoids, incorporating any type of orange into your diet can provide numerous health benefits.

So next time you’re at the grocery store, don’t hesitate to grab some delicious citrus fruits for a tasty way to boost your flavonoid intake.

Flavonoid Health Benefits

Now that we’ve compared the flavonoid content of Cara Cara oranges to regular oranges, let’s dive deeper into the health benefits of these powerful compounds.

Flavonoids have been shown to reduce inflammation in the body and may even help prevent chronic diseases like cancer and diabetes.

They also play a crucial role in cardiovascular health by improving blood flow and reducing the risk of heart disease.

Additionally, some studies have suggested that flavonoids can improve cognitive function and protect against age-related decline in brain function.

By incorporating foods rich in flavonoids into our diets, we can support our overall health and well-being.

So next time you’re looking for ways to nourish your body, consider reaching for fruits and vegetables that are high in these beneficial compounds.

Possible Side Effects

As with any food, there are possible side effects to consuming both cara cara oranges and regular oranges.

Some individuals may experience an allergic reaction to citrus fruits, which can cause symptoms such as hives, swelling of the lips or tongue, itching in the mouth or throat, and difficulty breathing. If you have a known allergy to oranges or other citrus fruits, it is important to avoid them altogether.

Additionally, some people may experience gastrointestinal discomfort after eating either type of orange. This can manifest as bloating, gas, nausea or diarrhea. To minimize these potential side effects, it is recommended that you eat oranges in moderation and consume them alongside other foods rather than on an empty stomach.

Overall, however, the health benefits of eating either cara cara oranges or regular oranges far outweigh any potential risks or side effects associated with their consumption.

Recommended Intake

Possible Side Effects

Despite their numerous health benefits, consuming oranges can sometimes lead to unwanted side effects. In particular, those who are allergic to citrus fruits may experience symptoms such as hives, swelling, or difficulty breathing after eating cara cara or regular oranges. Additionally, individuals with gastrointestinal issues such as acid reflux or irritable bowel syndrome (IBS) may find that the acidity in oranges worsens their symptoms.

Recommended Intake

Now that we have discussed some of the possible side effects of consuming oranges, let’s talk about how much is recommended for optimal health.

According to the United States Department of Agriculture (USDA), a single medium-sized orange provides approximately 70 milligrams of vitamin C and 3 grams of fiber. The table below compares the nutritional values of cara cara and regular oranges per 100-gram serving:

NutrientCara Cara OrangesRegular Oranges
Vitamin C61 mg53 mg
Fiber2 g2 g

While there is no one-size-fits-all answer to how many oranges you should consume daily, it is generally recommended that adults aim for at least two servings of fruit per day.

This can include any type of fruit – not just oranges! However, if you are looking specifically to boost your intake of vitamin C and fiber, incorporating either cara cara or regular oranges into your diet can be an excellent choice.

As always, consult with your healthcare provider before making any significant changes to your diet.

Frequently Asked Questions

Are Cara Cara Oranges Genetically Modified?

The answer is no – they are actually a natural mutation of the Washington Navel Orange that was discovered in Venezuela back in 1976.

This means that there were no genetic modifications involved in their creation, making them just as healthy and safe to consume as any other non-GMO fruit.

So if you’re looking for a delicious and nutritious snack, don’t hesitate to try some fresh Cara Cara oranges!

Can Consuming Too Many Oranges, Including Cara Cara Oranges, Cause Acid Reflux?

Consuming too many oranges, including cara cara oranges, can cause acid reflux due to their high acidity levels.

This condition occurs when stomach acid flows back up into the esophagus and causes discomfort or pain in the chest area.

While citrus fruits like oranges are rich in vitamins and minerals essential for good health, they should be consumed in moderation to prevent digestive issues.

Therefore, it is important to maintain a balanced diet by incorporating various food groups while limiting excessive consumption of any particular food item.

Is There A Difference In Taste Between Cara Cara Oranges And Regular Oranges?

When it comes to oranges, there are many different varieties to choose from.

While both types of fruit offer a range of health benefits, the unique flavor profile of each is what sets them apart.

Cara cara oranges are known for their sweet, almost berry-like taste with hints of cherry and rose.

Regular oranges, on the other hand, have a more classic citrus flavor that is slightly tart and acidic.

Ultimately, which one you prefer will come down to personal taste preference.

However, incorporating either option into your diet can provide an excellent source of vitamin C and other essential nutrients.

Can The Consumption Of Oranges, Including Cara Cara Oranges, Affect Blood Sugar Levels?

When it comes to the consumption of oranges, including cara cara oranges, it is important to consider how they may affect blood sugar levels.

Oranges contain natural sugars and carbohydrates that can cause a spike in blood glucose levels if consumed in excess.

However, when eaten in moderation as part of a balanced diet, oranges can provide numerous health benefits such as vitamin C and fiber.

It is recommended that individuals with diabetes monitor their intake of oranges and other fruits to maintain healthy blood sugar levels.

As always, consulting with a healthcare professional or registered dietitian can help determine the appropriate amount of fruit for an individual’s specific dietary needs.

How Long Do Cara Cara Oranges Stay Fresh Compared To Regular Oranges?

When it comes to fruit, freshness is key for both taste and nutrition. If you’re wondering how long cara cara oranges stay fresh compared to regular oranges, the answer may surprise you.

While many factors can affect the shelf life of citrus fruits such as temperature and humidity, generally speaking, cara cara oranges tend to have a slightly shorter lifespan than their traditional counterparts.

On average, regular oranges can last anywhere from 2-3 weeks when stored properly in a cool and dry place, whereas cara caras may only keep for about a week or so.

That being said, both types of oranges provide important nutrients like vitamin C and fiber that make them an excellent addition to any healthy diet.


In conclusion, Cara Cara oranges are the superior choice when compared to regular oranges. Not only do they have a sweeter taste, but they also provide more health benefits than their counterpart.

Contrary to popular belief, Cara Cara oranges are not genetically modified. They are simply a natural cross between two types of naval oranges, making them a healthier option for those who prefer organic produce.

Additionally, while consuming too many oranges including the Cara Caras can cause acid reflux in some individuals, this does not detract from their overall nutritional value.

Furthermore, research has shown that the consumption of orange juice may increase blood sugar levels. However, there is no need to worry about this with the Cara Caras as they have a lower glycemic index than regular oranges.

Lastly, these gems stay fresher longer than your average orange due to their thicker skin and higher acidity level.

Overall folks, if you want a tasty and healthy snack that will leave you feeling energized throughout the day – look no further than the mighty Cara Cara orange! As your friendly neighborhood doctor, I highly recommend incorporating them into your diet regularly.

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