Orange food – many of them provide high nutrition to our bodies. They contain antioxidant beta-carotene that is good for healthy skin, hair, and vision. Every day, Malaysian enjoy orange food and use them to make different types of dishes.
They are normally sold at supermarkets and grocery stores. Being fresh while affordable, allows people to eat healthily without spending much. Here is the list of the top 8 orange foods in Malaysia 2025:
1. Pumpkin
The first impression of Halloween must be Pumpkin. Believes most of the people know Pumpkin is healthy for us. It is rich in vitamin A and good for making different types of dishes, such as dessert, soup, beverages, and more.
Nutrients:Calories: 137, Protein: 3 grams, Fat: 7 grams, Carbs: 19 grams. Fiber: 7 grams, Vitamin A: 209% of the Daily Value (DV), Vitamin K: 37% of the DV, Copper: 28% of the DV, Vitamin E: 22% of the DV, Iron: 18% of the DV, Magnesium: 13% of the DV, Riboflavin: 10% of the DV, Vitamin B6: 10% of the DV, Vitamin C: 10% of the DV, Potassium: 10% of the DV
Country of Origin: Mexico
Size Available: 1kg
Health Benefits:
- Boosts the immune system
- Good for eye health, skin health, heart health, metabolic health
Price: *RM 7.99
*Prices may vary at the time of purchase
2. Winter Squashes
Another orange food is winter squashes. It is a low-fat vegetable with a juicy flesh that is enjoyed by many.
Nutrients: Calories: 82, Fat: 0.2g, Sodium: 8mg, Carbohydrates: 21.5g, Fiber: 6.6g, Sugars: 4g, Protein: 1.8g, Vitamin A: 1140mcg, Vitamin C: 31mg
Country of Origin: Mexico and Central America
Health Benefits:
- Good for vision and skin
- Reduces the risk of several cancers such as Measles and Chronic Disease.
Price: *RM3-RM12.32
*Prices may vary at the time of purchase
3. Carrot
The iconic orange food – carrot.. Carrot is very important because it provides rich nutrients, boosts our health and reduces the risk of disease. You also can make many dishes with carrots, such as salad, soup, beverages and more.
Nutrients: 25 calories, 6 grams of carbohydrates, 2 grams of fiber, 3 grams of sugar, 0.5 grams of protein, 73% of your daily requirement of vitamin A, 9% of your daily vitamin K, 8% of your daily potassium and fiber, 5% of your daily vitamin C, 2% of your daily calcium and iron
Country of Origin: Iran
Size Available: +/-500g
Health Benefits:
- Good for your eyes and heart
- Improves immunity
- Lowers your risk of cancer and cholesterol
- Assists with constipation
- Controls diabetes
- Strengthens your bones
Price: *RM 2.55-RM 2.99
*Prices may vary at the time of purchase
4. Sweet potatoes
Sweet potatoes are mostly ingested because of its rich nutrients. It has high vitamins A and C and can even help maintain blood sugar levels.
Nutrients: Calories: 86, Water: 77%, Protein: 1.6 grams, Carbs: 20.1 grams, Sugar: 4.2 grams, Fiber: 3 grams, Fat: 0.1 grams
Country of Origin: South America
Size Available: 2 kg
Health Benefits:
- Provides rich vitamin A
- Boosts blood sugar regulation
- Lowers oxidative damage
- Reduces the risk of cancer
Price: *RM36.67-RM65.32
*Prices may vary at the time of purchase
5. Mango
There are many orange and yellow mangoes sold at supermarkets or at fruit stalls. Mango is a good fruit that provides you with a lot of irons. It is also suggested that it can protect kidneys, reduce fever. It is also good for you skin!
Nutrients: 99 calories, 1 gram (g) protein,6 g fat, 25 g carb, 3 g fiber, 23 g sugars, 89 micrograms (mcg) vitamin A, 7 mcg vitamin K, 60 milligrams (mg) vitamin C, 277 mg potassium
Country of Origin: India
Health Benefits:
- Avoids cancer
- Boosts immunity and digestion
- Good for skin
- Helps to sleep better
- Resists free radical damage
- Aids in inflammatory diseases
- Enhances cardiovascular and stomach health
Price: *RM 6
*Prices may vary at the time of purchase
6. Oranges
The most iconic orange food is oranges. Many children and adults love oranges because oranges are sweet and juicy. Oranges have rich vitamins and antioxidants that can improve your health, such as preventing high blood pressure, asthma, diabetes, and more.
Nutrients: 60 calories, no fat or sodium, 3 grams of fiber, 12 grams of sugar, 1 gram of protein, 14 micrograms of vitamin A, 70 milligrams of vitamin C, 6% of your daily recommended amount of calcium, 237 milligrams of potassium, 15.4 grams of carbohydrates
Country of Origin: China
Size Available: 120g
Health Benefits:
- Protects against cell damage, germs, and anemia
- Aids to create a protein that smooths your skin and is good for wound healing
- Contains rich iron
- Enhance immunity
- Protects vision and defends age-related macular degeneration (AMD)
- Prevents cancer
- Free radicals
Price: *RM0.99
*Prices may vary at the time of purchase
7. Papaya
Papaya is a good orange fruit that contains high fiber that helps in digesting, solving the issue of constipation and indigestion. You also can transform papaya into juice which in turn has the function to decrease nausea.
Nutrients: Calories: 59, Carbohydrates: 15 grams, Fiber: 3 grams, Protein: 1 gram, Vitamin C: 157% of the RDI, Vitamin A: 33% of the RDI, Folate (vitamin B9): 14% of the RDI, Potassium: 11% of the RDI
Country of Origin: Mexico
Size Available: 1.5kg
Health Benefits:
- Provides high Antioxidant effects
- Improves heart health and digestion
- Protects against cancer
- Inflammation
- Skin damage
Price: *RM 15-RM16
*Prices may vary at the time of purchase
8. Tangerines
Tangerines are smaller than oranges. Tangerines are smaller version of oranges that are just as delicious and juicy. They have a sweet taste as well! They are packed with rich antioxidants that can improve your immunity system and may improve your heart and brain.
Nutrients: Calories: 40, Fat: 0.2g, Sodium: 1.5mg, Carbohydrates: 10.1g, Fiber: 1.3g, Sugars: 8g, Protein: 0.6g, Vitamin C: 26.7mg
Country of Origin: China
Health Benefits:
- Avoids several cancers
- Fights inflammation
- Active aging
- Enhances Diabetes Management and eye health
Price: *RM8.20-RM8.50
*Prices may vary at the time of purchase
How to capitalize fully from Orange Foods:
1. Crushing them
Crushing orange food is a great way to ingest their nutrients faster. You can slice, dice, chop and chew the orange foods according to your preference; or make them into blended juice or smoothie!
2. Cook them up
Cooking is another best way to get the most out of orange foods. The high temperature can access the carotenoids which is a plant pigment that controls the bright red, yellow, and orange hues in many fruits and vegetables. They are also good for digestion. It is suggested to include one-half teaspoons of oil or butter when cooking them.
In sum, these are the healthy orange foods in Malaysia. Eating orange vegetables and fruits can prevent disease and ingest many nutritions into your body. Being healthy is the most vital thing to us, so we need to eat healthily and wisely!
Disclosure: This list was compiled by the team at My Weekend Plan after extensive research and shared opinions to suggest helpful recommendations for the public. The sequence of brands is in no particular order so if you have any other great suggestions too, please email us support@myweekendplan.com.my. For more information, kindly refer to our copyright, privacy & disclosure policy.
