Sometimes, in pursuit of that perfect orange, you might wonder whether to reach for a Cara Cara orange vs blood orange. Both are beautiful varieties of oranges.
Let’s figure it out.
Hi, I’m Hazel
I gave up on skincare after years of issues with acne and sensitive skin.
But after going plant-based, my skin cleared up and even started to glow. Now I help women reveal their natural beauty with simple, delicious plant-based food.
I also used to be a nurse, and love nerding out on nutritional science (high-quality science, that is).
As usual, this post is based on the strongest nutritional evidence I could find with a focus on the simplest, most delicious foods
…because who has time to waste on actions that don’t work?
The quick version:
Cara cara and blood oranges differ significantly in flavour, nutritional content, and culinary uses. Cara cara oranges have a sweet, berry-like taste and are packed with vitamins and antioxidants, making them beneficial for health.
Blood oranges are known for their vivid red-pink color and tart, raspberry-like flavour, also rich in antioxidants, which enhance both visual appeal and health benefits in culinary applications.
What Are Cara Cara and Blood Oranges?
Cara Cara and blood oranges, while both delicious citrus fruits, have distinct characteristics that set them apart. Although the main difference is really their inner colour.
Cara Cara Oranges
Cara Cara navel oranges are a type of navel orange with distinctive pinkish-red flesh.
Originating as a mutation of the Washington navel orange, they are cherished for their sweet-tart flavour and striking colour.
What is special about Cara Cara Oranges?
What sets Cara Cara apart is their sweet flavour and minimal acidity, making them an excellent choice for both eating raw and incorporating into recipes.
Their sweet, berry-like taste is perfect for enhancing the flavour of desserts and salads without overwhelming other ingredients.
Blood Oranges
Blood oranges are another type of navel orange, specifically red-fleshed navel oranges, known for their intense deeper colour and complex flavour profile.
They get their unique colour from anthocyanins, a type of antioxidant.
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How to Cara Cara and Blood Oranges Apart
Here’s how to identify each type of orange:
Check the Colour and Feel
A Cara Cara navel orange typically has a bright orange rind, which is smoother and firmer.
In contrast, a blood orange might exhibit a redder hue on the skin, sometimes with splotches, suggesting the rich, colourful flesh inside.
Seasonal Availability
Both types of oranges have specific peaks within the citrus season.
Generally, Cara Cara oranges are available from winter to early spring, while blood oranges are in season from late autumn through spring.
Their availability might overlap during the winter months, offering fresh (and pretty!) options in grocery stores (or farmers’ markets)when most other fruits are off-season.
Nutritional Comparison
Both Cara Cara and blood oranges pack a nutritious punch, but they have their subtle differences.
Vitamin and Mineral Content
Cara Cara oranges excel with their high vitamin C content, supporting immune health and skin vitality. They also offer a good dose of vitamin A and potassium.
Blood oranges are also great, boasting a robust vitamin C level and additional antioxidants (frothier deeper colour) that help fight free radicals.
Antioxidant Properties
The unique pigment in blood oranges, anthocyanin, not only gives them their red colour but also serves as a powerful antioxidant, reducing oxidative stress (1).
Cara Cara oranges are also antioxidant-rich, especially with lycopene, which is rare in other orange varieties (2).
This antioxidant supports overall health by protecting your body at the cellular level. It’s known for known for its cancer-fighting properties and ability to promote heart health (3, 4).
Boosting Immunity
The high vitamin C content in both Cara Cara and blood oranges can support a strong immune system (5). This essential nutrient is crucial for repairing tissues, aiding in the absorption of iron, and combating free radicals, providing an all-around boost to your health.
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Taste and Culinary Uses
The flavour profiles of Cara Cara and Blood oranges can transform a simple dish into something extraordinary. Here’s how their tastes compare and how to use them in the kitchen.
Flavour Profiles
Cara Cara oranges are celebrated for their incredibly sweet citrus flavour with a hint of berry-like notes, thanks to their low acidity. This makes them perfect for fresh consumption or in desserts.
Blood oranges, with their sweet but slightly sour flavour, are ideal for adding a twist to both sweet and savoury dishes.
Culinary Applications
Cara Cara and blood oranges not only tantalise the taste buds with their unique flavours but also bring vibrant colours and nutrition to a variety of dishes. Here’s how you can use each type to elevate your culinary creations.
Pretty Cara Cara Oranges
Cara Cara oranges, with their juicy flesh and pink flesh, are a best choice for adding a sweet touch to fruit salads and smoothies.
Their sweet flavour and beautiful colour make them a great addition for garnishing dishes. During their peak season in the colder months, their juicy flesh is best for their sweet flavour, ideal for squeezing into a glass of fresh orange juice that can brighten any breakfast table.
Dramatic Blood Oranges
Unlike regular oranges, blood oranges offer a dramatic flair with their deep red juicy flesh, making them perfect for creating eye-catching cocktails and vibrant vinaigrettes.
Their unique sweet oranges flavour with a hint of raspberry adds complexity to dishes.
When blood oranges are at room temperature, their flesh releases more juice, which is excellent for enhancing sauces, salad dressings or marinades.
Utilising them during their peak season ensures you get the most intense flavour, making them a best choice for bold culinary experiments.
Choosing the Best Orange for Juicing
Choosing the right type of orange for your glass of fresh-squeezed juice can really brighten your day. When it comes to juicing, both Cara Cara and blood oranges have their unique appeal.
Cara Cara oranges, known for their sweet flavour and pink flesh, produce a beautifully hued juice that is both sweet and slightly tangy, with a hint of berry flavour.
This makes it a delightful choice for a morning juice that’s not only tasty but also packed with nutrients like vitamin C and lycopene.
On the other hand, blood oranges, often referred to as red oranges, offer a red-pink colour juice that is visually striking and has a complex flavour profile. The rich, deep colour comes from anthocyanins, which are antioxidants that provide health benefits.
The juice from blood oranges is slightly tart with a raspberry-like undertone, making it ideal for those who prefer a more robust flavour.
Whether you opt for the berry-like sweetness of Cara Cara or the tart vibrancy of blood oranges, either will add a splash of colour and a burst of flavour to your day.
Cara Cara orange vs Blood orange
Navigating the colourful world of Cara Cara orange vs Blood orange can enrich your diet in ways that go beyond just taste. Understanding their unique qualities not only allows you to make better choices at the grocery store but also helps you tap into the health benefits each orange offers. Whether it’s the lycopene-rich Cara Cara or the anthocyanin-packed blood orange, incorporating these citrus fruits into your diet is a delicious way to boost your health and beauty regimen.
References
Most references below will link to the original peer-reviewed study itself. However, sometimes I will link to a video over at NutritionFacts.org instead, which is by far the single best resource of brutally transparent nutritional evidence you will ever see. Dr Greger tells a great story about the realities of the science and if I think you will benefit more from one of his videos, the link will take you there instead.
Happy nerding!
- Grosso G, Galvano F, Mistretta A, et al. Red orange: experimental models and epidemiological evidence of its benefits on human health. Oxid Med Cell Longev. 2013;2013:157240. doi:10.1155/2013/157240
- Liu, C., Zhang, H., He, M., Liu, X., Chen, S., He, Z., Ye, J., & Xu, J. (2021). Lycopene Accumulation in Cara Cara Red-flesh Navel Orange Is Correlated with Weak Abscisic Acid Catabolism. Journal of Agricultural and Food Chemistry, 69(29), 8236–8246. https://doi.org/10.1021/acs.jafc.1c03766
- Kapała A, Szlendak M, Motacka E. The Anti-Cancer Activity of Lycopene: A Systematic Review of Human and Animal Studies. Nutrients. 2022;14(23):5152. Published 2022 Dec 3. doi:10.3390/nu14235152
- Przybylska S, Tokarczyk G. Lycopene in the Prevention of Cardiovascular Diseases. Int J Mol Sci. 2022;23(4):1957. Published 2022 Feb 10. doi:10.3390/ijms23041957
- Moore A, Khanna D. The Role of Vitamin C in Human Immunity and Its Treatment Potential Against COVID-19: A Review Article. Cureus. 2023;15(1):e33740. Published 2023 Jan 13. doi:10.7759/cureus.33740