🍊 A medium orange (131g) contains approximately 62 kcal, 15g carbs and 3g fibre. Raw peeled orange provides 47 kcal per 100g.
Source: USDA FoodData Central · Raw, Peeled · Data verified by CaloriesCalc
47
kcal
per 100g, raw, peeled
11.8
g
Carbs
0.9
g
Protein
0.1
g
Fat
2.4
g
Fiber
45
kcal small (96g)
62
kcal medium (131g)
86
kcal large (184g)
✔ Very low calorie✔ High in vitamin C✔ Rich in antioxidants✔ Fat free✔ Gluten free✔ Vegan
🍊
🛡Excellent source of vitamin C
💧Very high water content — 87%
❤️Supports heart health
🌾High in fiber
🥗Naturally fat free
🩸Low glycemic index — 40
🍊 Calculate Calories for Any Orange Weight
Weight100g
Nutrition Facts
Per 100g (raw orange, peeled)
* % Daily Value based on a 2,000 kcal diet.
Quick summary: Oranges contain just 47 calories per 100g — one of the lowest-calorie citrus fruits. A medium orange provides 62 calories, 70mg of vitamin C (78% of daily value), 2.4g of fiber, and powerful antioxidants including hesperidin and naringenin. With 87% water content and virtually no fat, oranges are exceptional for immune support, hydration, and weight management.
Vitamins & Minerals — per 100g
Nutrient
Amount
% Daily Value
Bar
Vitamin C
53.2 mg
59%
Folate (B9)
30 µg
8%
Potassium
181 mg
4%
Thiamine (B1)
0.09 mg
8%
Calcium
40 mg
3%
Vitamin B6
0.06 mg
4%
Magnesium
10 mg
2%
Phosphorus
14 mg
1%
Copper
0.04 mg
4%
Vitamin A
11 µg
1%
Calories in Orange by Weight
Weight
Calories
Carbs
Protein
Fat
Calories in Different Orange Sizes
Size
Weight
Calories
Carbs
Vitamin C
Fiber
Small (2⅜")
96g
45 kcal
11g
51mg
2.3g
⭐ Medium (2⅝")
131g
62 kcal
15g
70mg
3.1g
Large (3⅛")
184g
86 kcal
22g
98mg
4.4g
1 cup sections
180g
85 kcal
21g
96mg
4.3g
1 cup juice
248g
112 kcal
26g
124mg
0.5g
Half medium
66g
31 kcal
8g
35mg
1.6g
How does an orange fit your daily calorie goal?
Calculate your TDEE to see exactly how oranges fit your daily budget
Oranges are 87% water by weight, making them one of the most hydrating fruits. Their carbs come primarily from natural fructose and sucrose, moderated by 2.4g of fiber per 100g.
Micronutrient Highlights
🛡
Vitamin C
53 mg
59% Daily Value
Immune support, collagen synthesis, iron absorption
🧬
Folate B9
30 µg
8% Daily Value
Essential for cell division & DNA synthesis
⚡
Potassium
181 mg
4% Daily Value
Blood pressure & heart function
🌿
Fiber
2.4 g
9% Daily Value
Digestive health & satiety
🍃
Hesperidin
~28 mg
Flavonoid
Anti-inflammatory, cardiovascular protective
💧
Water
87%
Very high hydration
One of the most hydrating fruits
Orange Health Benefits & Nutrition
Vitamin C — Why Oranges Are Famous For It
A medium orange provides approximately 70mg of vitamin C — 78% of the daily recommended value of 90mg. Vitamin C is essential for collagen synthesis (skin, joints, connective tissue), immune function, and iron absorption from plant-based foods. Unlike fat-soluble vitamins, vitamin C is not stored by the body, making daily intake important. One orange per day virtually guarantees adequate vitamin C intake for most adults.
Oranges and Heart Health
Oranges are rich in hesperidin — a flavonoid found almost exclusively in citrus fruits — that has been shown in clinical trials to reduce LDL cholesterol and improve endothelial function (blood vessel flexibility). Regular citrus consumption is associated with a 19% lower risk of cardiovascular disease in large population studies. The folate in oranges also helps regulate homocysteine levels, an independent risk factor for heart disease.
Is Orange Juice as Healthy as Whole Oranges?
No — and the difference is significant. A 250ml glass of orange juice contains approximately 110 calories and only 0.5g of fiber, compared to a medium orange at 62 calories and 3.1g of fiber. The fiber removal causes orange juice to spike blood sugar 2–3 times faster than eating a whole orange. The WHO recommends treating fruit juice the same as added sugar in dietary guidelines. Always choose whole oranges over juice when possible.
Glycemic Index and Blood Sugar
Whole oranges have a low glycemic index of approximately 40, despite containing natural sugars. The combination of fiber, water, and organic acids slows digestion significantly. Orange juice has a GI of approximately 50 — still moderate, but meaningfully higher than whole fruit. For blood sugar management, whole oranges are one of the safest fruit choices.
A medium orange (131g) contains 62 calories. Per 100g, oranges have 47 calories. A small orange (96g) has 45 kcal and a large orange (184g) has 86 kcal. Use the slider above to calculate calories for any weight.
How much vitamin C is in an orange?
A medium orange (131g) provides approximately 70mg of vitamin C — about 78% of the recommended daily value of 90mg. Per 100g, oranges contain 53mg of vitamin C, making them one of the richest common fruit sources of this vitamin.
Is orange juice as healthy as eating a whole orange?
No. A glass of orange juice removes virtually all fiber (0.5g vs 3.1g in a whole orange), causing blood sugar to rise 2–3× faster. Juice also makes it easy to consume 2–3 oranges worth of sugar quickly without the satiety signal a whole orange provides. Nutritionists and the WHO recommend whole fruit over juice.
Is orange good for weight loss?
Yes — oranges are excellent for weight loss. At 47 kcal per 100g with 87% water content, they are among the lowest-calorie filling snacks available. Their fiber and high water content create strong satiety per calorie, and the natural sweetness helps satisfy sugar cravings without high calorie cost.
Can diabetics eat oranges?
Yes, in moderation. Whole oranges have a low glycemic index of ~40 and the fiber slows sugar absorption significantly. Large epidemiological studies associate regular citrus consumption with reduced risk of type 2 diabetes. One medium orange per day is generally appropriate. Avoid orange juice which has a much higher glycemic impact.
How many oranges can I eat per day?
One to two medium oranges per day is optimal for most adults. This provides 62–124 calories, 140mg of vitamin C (well above daily requirements), and 3–6g of fiber. Eating more than 3–4 oranges daily provides diminishing nutritional returns and adds significant fructose load.
Is navel orange different in calories from regular orange?
Minimally. Navel oranges average 49 kcal per 100g vs 47 kcal for all commercial varieties combined. The difference is nutritionally insignificant. Navel oranges tend to be larger and seedless, making them easier to eat. Blood oranges are slightly lower at ~45 kcal per 100g.
