Calories in Orange
Orange contains 47 calories per 100g (45 cal per 1 small orange). A very low-calorie food perfect for weight management.
Get the complete nutrition breakdown, macros, serving sizes, and health benefits below.
Nutritional Highlights
Very Low Calorie
Only 47 calories per 100g
Low Fat
Only 0.3g fat per 100g
Nutrition Facts
Per 100g serving
Macronutrient Distribution
Calories by Serving Size
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About Orange Nutrition
Oranges are one of the world's most popular citrus fruits, renowned for their high vitamin C content and refreshing sweet-tart flavor. Native to Southeast Asia, oranges are now cultivated in tropical and subtropical regions worldwide. This versatile fruit is enjoyed fresh, juiced, and in countless culinary applications.
With 47 calories per 100 grams, Orange provides 0.7g of protein,12g of carbohydrates, and 0.3g of fat.
Macronutrient Breakdown
- Protein: 0.7g - 6% of calories
- Carbohydrates: 12g - 102% of calories
- Fat: 0.3g - 6% of calories
Health Benefits of Orange
- Exceptionally high in vitamin C - one orange provides over 100% of daily needs
- Rich in antioxidants including flavonoids and carotenoids
- Contains fiber that supports digestive health and blood sugar control
- Potassium content helps maintain healthy blood pressure
- Folate supports cell division and is important during pregnancy
- Citrus flavonoids may support heart health and reduce inflammation
How to Eat Orange
Oranges can be enjoyed fresh as a snack, segmented into salads, juiced for fresh OJ, or zested into baked goods and savory dishes. Peel and eat whole for maximum fiber benefits. The white pith contains beneficial flavonoids - don't remove it all. Orange zest adds intense citrus flavor to recipes without added calories.
Selection and Storage
Choose oranges that feel heavy for their size (indicating juiciness) with bright, firm skin. Avoid soft spots or mold. Store at room temperature for up to a week, or refrigerate for 2-3 weeks. Fresh-squeezed juice should be consumed within 2-3 days. Naval oranges are best for eating, Valencia for juicing.
Dietary Considerations
Oranges are naturally vegan, gluten-free, and low-calorie at just 47 calories per 100g. They have a moderate glycemic index but the fiber helps moderate blood sugar response. Fresh oranges are preferable to juice, which lacks fiber and concentrates natural sugars. Those with citrus allergies or acid reflux may need to limit consumption.
Frequently Asked Questions About Orange
How many calories are in one orange?
A medium orange (about 130g) contains approximately 62 calories. Per 100g, oranges have just 47 calories, making them an excellent low-calorie snack. A large orange (180g) has about 85 calories, while a small orange (100g) has 47 calories.
Are oranges good for weight loss?
Yes, oranges are excellent for weight loss. With only 47 calories per 100g, high water content (87%), and 2.4g of fiber, they're filling without being calorie-dense. The fiber helps you feel full longer, and the natural sweetness can satisfy sugar cravings healthily.
Is it OK to eat an orange every day?
Yes, eating an orange daily is healthy for most people. One medium orange provides over 100% of your daily vitamin C needs, plus fiber, potassium, and antioxidants. However, those with acid reflux or citrus allergies should limit intake.
Are oranges high in sugar?
Oranges contain about 9g of natural sugar per 100g, which is moderate compared to other fruits. However, their fiber content (2.4g) helps slow sugar absorption, giving them a relatively low glycemic load. Whole oranges are much better than orange juice, which concentrates sugars.
Which is healthier: eating an orange or drinking orange juice?
Eating a whole orange is healthier. Fresh oranges provide fiber (2.4g per 100g) that juice lacks, making them more filling and better for blood sugar. One 8oz glass of OJ has 110 calories and 21g sugar, while a whole orange has only 62 calories and 12g sugar plus fiber.
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Data Source
USDA Verified DataAll nutrition values are verified from USDA laboratory analysis.
Learn how to use this data →Nutrition Guides
Data Accuracy Note: Nutrition values are based on USDA FoodData Central laboratory analysis. Actual values may vary based on growing conditions, preparation methods, and specific product brands. Values are rounded to one decimal place.