Calories in an Orange: By Size, With Macros

A medium orange (131 g) provides 62 calories, 15.4 g of carbohydrates, 1.2 g of protein, and 0.2 g of fat, according to USDA FoodData Central (FDC ID 169097).

Oranges are one of the most popular fruits in the world, yet the exact calorie count varies with size. A small orange clocks in near 45 calories while a large one can reach 86. Knowing the right number matters whether you are tracking a calorie deficit or managing carbohydrate intake for blood sugar goals.

Calories in an Orange by Size

The table below covers the most common portion sizes using USDA reference data.

Size / Portion	Weight	Calories	Carbs	Fiber	Sugar	Protein	Fat
Small orange	96 g	45 kcal	11.3 g	2.3 g	9.0 g	0.9 g	0.1 g
Medium orange	131 g	62 kcal	15.4 g	3.1 g	12.2 g	1.2 g	0.2 g
Large orange	184 g	86 kcal	21.6 g	4.4 g	17.2 g	1.7 g	0.2 g
1 cup segments	180 g	85 kcal	21.1 g	4.3 g	16.8 g	1.7 g	0.2 g
1 cup juice (fresh)	248 g	112 kcal	25.8 g	0.5 g	20.8 g	1.7 g	0.5 g

All values are rounded to one decimal place. Note that fresh orange juice loses nearly all fiber and concentrates sugar, making it notably different from eating the whole fruit.

Macro Breakdown

Oranges are almost entirely carbohydrate, with fat and protein contributing very little to the total calorie count. The 62 calories in a medium orange break down as roughly 94% carbohydrates, 5% protein, and 1% fat. Of those carbohydrates, about 3.1 g is dietary fiber and 12.2 g is naturally occurring sugar (mostly fructose and sucrose). Oranges are also a meaningful source of vitamin C — a medium fruit provides around 70 mg, exceeding the adult daily reference intake of 65-90 mg. They also supply folate, thiamin, and potassium.

If you are tracking exact macro ratios for your diet, the macro calculator can show you how a serving of orange fits within your daily protein, fat, and carb targets.

Does It Fit Your Goals?

Weight loss. At 62 calories per medium fruit, oranges are a high-volume, low-energy-density food. The fiber and water content (about 87% water by weight) slow gastric emptying, which helps you feel full longer. For a full picture of how many calories you should be eating, the TDEE calculator estimates your daily energy needs based on activity level.

Blood sugar management. The glycemic index of a whole orange is approximately 43 (low), and the glycemic load per medium fruit sits around 5 (also low). This means the carbohydrates in a whole orange are digested slowly and produce a modest blood glucose response for most people. Eating the whole fruit rather than drinking juice is important here — juice removes fiber and causes a steeper glucose rise. For a deeper look at how orange carbs affect blood sugar, see our guide on glycemic load explained.

People managing type 2 diabetes or prediabetes can generally include one medium orange per sitting without significant impact, though individual response varies and checking with a healthcare provider is always wise.

Practical Logging Tips

Portion size is where most estimates go wrong. A “large” orange from a grocery bag can weigh anywhere from 160 g to over 200 g, which adds up to a 20-30 calorie difference from the USDA medium reference. Weighing on a kitchen scale gives the most accurate number. Alternatively, photograph the orange alongside your meal and let CalEye estimate the portion automatically in seconds.