Calories in Orange
A medium orange (~131g) contains 62 kcal with 3g of fiber. The vitamin C content is exceptional — 70mg per medium orange (78% of daily target).
Nutrition by portion size
| Portion | kcal | Carbs (g) | Protein (g) | Fat (g) | Fiber (g) |
|---|---|---|---|---|---|
| 1 small orange (~96g) | 45 | 11 | 0.9 | 0.1 | 2.3 |
| 1 medium orange (~131g) | 62 | 15 | 1.2 | 0.2 | 3.1 |
| 1 large orange (~184g) | 86 | 22 | 1.7 | 0.2 | 4.4 |
| 100g orange | 47 | 12 | 0.9 | 0.1 | 2.4 |
| 1 cup orange juice (240ml) | 110 | 26 | 1.7 | 0.5 | 0.5 |
About these numbers
Oranges are among the most nutrient-dense fruits per calorie — 70mg of vitamin C per medium orange (78% of daily target), folate, potassium, and 3g of fiber. The calorie density (47 kcal per 100g) is low. Glycemic index is moderate (43) and glycemic load per orange is only 5 (low). For diabetes and weight loss, whole oranges are excellent fruit choices.
The orange juice contrast is striking. The same 4 oranges that fit in a glass of juice (240ml = 110 kcal, 26g sugar, almost no fiber) lose nearly all their fiber during pressing. Drinking the juice produces a much larger and faster glucose spike than eating the equivalent whole oranges. The 2019 Aune et al. meta-analysis found whole fruit intake was associated with reduced T2D risk while fruit juice intake was associated with increased T2D risk — across the same caloric intake. For practical eating: eat the orange, skip the juice.
Use the calculators
- Calorie Deficit Calculator — find how this portion fits your daily target
- Glycemic Load Calculator — compute exact GL for any serving size
- Macro Calculator — set protein, carb, fat splits for cut/maintain/bulk
- Net Carbs Calculator — useful for keto and T1D insulin dosing
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Frequently asked questions
- How many calories are in an orange?
- A medium orange (~131g) contains 62 kcal. A small orange (~96g) is 45 kcal; a large (~184g) is 86 kcal. Per 100g of orange: 47 kcal. Orange juice has dramatically different metrics — 110 kcal per cup with 26g of sugar and minimal fiber, behaving very differently in the body than the equivalent whole oranges.
- Are oranges good for weight loss?
- Very good. Low calorie density (47 kcal/100g), high fiber per calorie, vitamin C, and significant satiety from the volume of water in the fruit. The 2008 Conceição de Oliveira study found people who ate 3 whole fruits per day during weight loss lost 2 lbs more than the control group at matched calories — possibly due to fiber-mediated satiety and reduced overall calorie intake. Whole oranges, not juice.
- Can diabetics eat oranges?
- Yes — they're among the safer sweet fruits. Glycemic index 43 (low-medium); glycemic load per medium orange is only 5 (low). The 3g of fiber slows glucose absorption substantially. For T2D and prediabetes, 1–2 whole oranges per day is well within recommended fruit intake. Avoid orange juice — same calories, no fiber, much faster glucose response.
- Orange or orange juice — which is healthier?
- Whole oranges, by a wide margin. The same calories that come from 4 oranges fit in 1 cup of juice, but the fiber is removed and the glucose absorbs much faster. The 2019 Aune meta-analysis found whole fruit reduced T2D risk while fruit juice increased it, at matched calorie intake. The mechanism: fiber + chewing + volume produce satiety and slow absorption in whole fruit; juice provides only sugar + water. For metabolic health, eat the fruit; don't drink it.
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