Apple vs Orange: Calories and Nutrition Compared (2026)
This comparison highlights the nutritional differences between apples and oranges.
Orange is higher in protein at 0.9 g, while apple is lower in calories at 52 calories.
Apples and oranges are both popular fruits, each offering unique nutritional benefits. This comparison examines their calories, protein, carbohydrates, and sugars to help you make informed dietary choices.
What Is the Difference Between Apple and Orange?
An apple is a round fruit produced by the apple tree, known for its crisp texture and sweet to tart flavor. It is commonly eaten raw or used in various culinary dishes. An orange is a citrus fruit that is typically round and has a bright orange color. It is known for its juicy, tangy flavor and is often consumed fresh or as juice.
Apple vs Orange: Nutrition Side by Side
Below is a side-by-side comparison of the nutritional content of apples and oranges.
| Nutrient (per 100 g) | Apple (raw, with skin) | Orange (raw) |
|---|---|---|
| Calories | 52 kcal | 47 kcal |
| Protein | 0.3 g | 0.9 g |
| Carbs | 13.8 g | 11.8 g |
| Sugar | 10.4 g | 9.3 g |
| Fat | 0.2 g | 0.1 g |
| Fiber | 2.4 g | 2.4 g |
| Sodium | 1 mg | 0 mg |
Which Is Better, Apple or Orange?
For weight loss: Apples contain 52 calories, while oranges have 47 calories, making oranges the lower calorie option.
For muscle and protein: Oranges provide more protein at 0.9 g compared to apples, which have 0.3 g.
For low-carb or low-sugar: Apples have 13.8 g of carbs and 10.4 g of sugar, while oranges contain 11.8 g of carbs and 9.3 g of sugar.
How to Track Apple and Orange Accurately
It can be easy to misjudge portion sizes and macros when consuming fruits like apples and oranges. Nutrola is an AI nutrition tracking app that identifies foods from a photo and returns calories and macros from a database of more than 1.8 million foods. It also supports barcode scanning and voice logging. Nutrola is available from EUR 2.50 per month and shows no ads on any tier.
How We Compiled These Numbers
The numbers provided are rounded reference values for educational use and are not intended as medical advice. Always consult a healthcare professional for dietary guidance. Values are per 100 g from USDA FoodData Central.
Frequently Asked Questions (FAQ)
Which fruit has more protein?
Oranges have 0.9 g of protein, while apples have 0.3 g.
Which fruit has fewer calories?
Oranges have 47 calories, while apples have 52 calories.
What is the sugar content in apples?
Apples contain 10.4 g of sugar per 100 g.
What is the fiber content in oranges?
Oranges have 2.4 g of fiber per 100 g.
How much fat is in apples?
Apples contain 0.2 g of fat per 100 g.
What is the sodium content in oranges?
Oranges have 0 mg of sodium per 100 g.
Key Takeaways
- Apples have 52 calories per 100 g.
- Oranges have 47 calories per 100 g.
- Apples contain 0.3 g of protein.
- Oranges contain 0.9 g of protein.
- Apples have 10.4 g of sugar.
- Oranges have 9.3 g of sugar.
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