Oranges Serving: one orange Protein: 1.2 grams Carbohydrates: 15.2 grams Calories: 60 Fat: 0.1 grams Benefits: Orange is an excellent source of carbohydrate and packed with vitamin C. This powerful antioxidant may help your muscles recover faster after exercise and will keep your immune system running strong. Oranges are also a great source of folate, which helps maintain optimal levels of hemoglobin for your oxygen carrying red blood cells. The white pith on oranges is loaded with flavonoids that keep LDL cholesterol from turning into plague.