In recent years, news about fruits has been published and circulated that is not true, such as the claim that “eating fruits makes you gain weight.” Numerous scientific studies have demonstrated that regular consumption of fruits, including citrus fruits, has beneficial effects on health. These foods should be a regular part of our diet.
There are guides that provide dietary and nutritional recommendations to adapt the diet (which must always be varied, balanced, and healthy) to each individual’s specific needs, and these highlight the importance of regular fruit consumption. Furthermore, guidelines are also established for weight loss programmes, which include tips to reduce appetite, such as starting meals with low-calorie foods and consuming foods that are high in fibre and require extensive chewing, such as fresh, whole citrus fruits, which are recommended in low-calorie diets. It is important to note that fruits in syrup, dried fruits, candied fruits, and glacé fruits are not recommended for individuals who wish to reduce the caloric content of their diet, as sugars are added during their preparation.
Additionally, fruits, including citrus fruits, are notable for their high water content, which can often reach 90% of their composition, resulting in a fairly low caloric content. For example, the consumption of 100 g of edible orange portion would provide only between 38 and 50 kcal. Table 1 shows the caloric content of some citrus fruits, such as orange, mandarin, lemon, and grapefruit.
Table 1. Caloric content (kcal/100 g edible portion) in some citrus fruits.
| Citrus Fruit | Caloric Content (kcal/100 g edible portion) |
|---|---|
| Orange | 38 – 50 |
| Mandarin | 40 – 53 |
| Lemon | 29 – 44 |
| Grapefruit | 26 – 44 |
Thus, citrus fruits can be a good option at any time of day—mid-morning, as a dessert or snack, as a substitute for other foods with higher caloric content and sugar levels, such as cakes, mousses, custards, ice creams, etc.
The best way to reduce weight healthily is by adopting and following a varied and balanced diet, characterised by a predominant consumption of plant-based foods, such as fruits and specifically citrus fruits, and by engaging in regular physical exercise.
References
- Consejería de Sanidad de la Comunidad de Madrid (2013). Recomendaciones dietético-nutricionales del Servicio Madrileño de Salud.
- Base de Datos Española de Composición de Alimentos (BEDCA) (2007). Spanish Food Composition Database BEDCA. http://www.bedca.net
- FRIDA Food Data. (2020). https://frida.fooddata.dk/
- Moreiras, O., Carbajal, A., Cabrera, L., & Cuadrado, C. (2018). Tablas de composición de alimentos. Guía de Prácticas. (19th ed.). Madrid: Pirámide.
- United States Department of Agriculture (USDA). 2018. Food Composition Databases. https://ndb.nal.usda.gov/ndb/foods
Grupo de Investigación UCM: ALIMNOVA. Proyecto Art 60 UCM – Intercitrus (48-2024).
