Oranges are firm, heavy for size, and have fine-textured skin, with bright colour. Skin color is not a good guide to quality. Fruits may be ripe even though they may have green spots.
Oranges are low in calories, fat, sodium, and cholesterol, but do contain many healthy nutrients such as potassium, calcium, and fiber. They are especially known for their high Vitamin C content—one medium orange contains over 100 percent of the daily recommended value of Vitamin C. Oranges are most often eaten fresh or consumed as juice. They can be cut up to use in salads and desserts, or as garnishes for meat and poultry. Orange peel is also edible, and is sometimes candied or zested as flavouring for a variety of dishes. The pectin found in this fruit make oranges a great candidate to add to fruit preserves, or to make into marmalade.