Navels are available during the winter from June – October. They are sweet and juicy, rich in orange colour, seedless and easy to peel.
Valencias are available from November to February – the summer months. They are deliciously sweet and juicy.
Choose firm, glossy fruit that are heavy for their size, which is indicative of good juice content. While a bright orange skin colour is certainly attractive, it is not a sure guide to quality. Oranges having a partially green peel are just as juicy and sweet.
Avoid puffy, spongy or shriveled oranges, which are light in weight, lacking juice and of poor quality. Decay is indicated by soft surface areas, which may also be slightly discoloured.
Oranges are an excellent source of vitamin C with an average orange (130g) providing twice the recommended daily allowance. Oranges are a good source of folic acid and dietary fibre. One large orange (220g) contains 250kJ.
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