Orange: Calories, Nutrition Facts, and Health Benefits (2026)

A medium orange (131 g) contains 62 calories, 1.2 g of protein, 15.5 g of carbohydrates, and 3.1 g of fiber. It provides 69.7 mg of vitamin C, which is 77% of the daily value, and has a glycemic index of about 43.

This page explores the nutrition profile of oranges, detailing their calorie content, macronutrients, and health benefits. It also examines how oranges fit into various dietary goals and compares them to other fruits.

Orange Nutrition Facts (Per Serving and Per 100 g)

The following table outlines the nutrition facts for a medium orange and per 100 g serving, highlighting key nutrients.

Values are for 1 medium orange (131 g).

Nutrient	Per Serving	Per 100 g	% Daily Value (per serving)
Calories	62	47	3%
Protein	1.2 g	0.9 g	2%
Carbohydrates	15.5 g	11.8 g	6%
Fiber	3.1 g	2.4 g	11%
Sugar	12.3 g	9.4 g	-
Fat	0.2 g	0.1 g	0%
Vitamin C	69.7 mg	53.2 mg	77%
Potassium	237 mg	181 mg	5%
Folate	39 mcg	30 mcg	10%
Calcium	52 mg	40 mg	4%

About 91% of orange calories come from carbohydrates, 7% from protein and 2% from fat.

Orange by Health Goal

Here, we evaluate how oranges rate against common dietary goals, providing insights into their health benefits.

Goal	Rating	Why
Weight loss	Good	62 calories per serving with 3.1 g fiber for fullness
Blood sugar / diabetes	Good	Glycemic load of about 5 per serving
Immunity	Excellent	Provides 69.7 mg vitamin C (77% DV)
Digestion	Good	3.1 g fiber per serving supports regularity
Heart health	Good	Potassium (237 mg) and fiber, very low sodium
Muscle gain	Fair	Low in protein (1.2 g); best as a vitamin-rich choice, not a protein source

Orange and Blood Sugar

Glycemic index: 43. Glycemic load: 5 per serving.

Orange has a glycemic index of about 43 and a glycemic load of around 5 per serving, so it has a modest effect on blood sugar. Fiber and water slow sugar absorption, and pairing it with protein or fat steadies the response.

How Orange Compares to Other Fruits

The comparison table below illustrates how oranges stack up against other fruits in terms of calories, sugar, and fiber content.

Fruit (per 100 g)	Calories	Sugar (g)	Fiber (g)	Vitamin C (mg)
Orange	47	9.4	2.4	53.2
Grapefruit	42	6.9	1.6	31.2
Mango	60	13.7	1.6	36.4
Strawberry	32	4.9	2.0	58.8

Orange Myths, Checked

Orange juice is as healthy as a whole orange , Misleading. A whole orange has about 3 g fiber and less concentrated sugar than a glass of juice.

Oranges are the best source of vitamin C , Misleading. Oranges are good (about 70 mg each) but kiwi, strawberries and bell peppers can match or beat them.

How to Track Orange

Fruit portions are easy to misjudge, and the difference between a medium orange and a larger helping changes the sugar and calories you log. Nutrola identifies food from a photo, barcode or voice entry and returns calories and macros, so you can log orange accurately instead of estimating. Nutrola is available from EUR 2.50 per month and shows no ads on any tier.

For related references, see every fruit ranked by glycemic load, most nutrient-dense fruits ranked, and berries ranked by sugar and antioxidants.

Sources

Nutrition values are from the USDA FoodData Central database, shown per serving and per 100 g, rounded. Percent Daily Values use US reference intakes for a 2,000 calorie diet. Glycemic index and load are from published international tables and vary by ripeness and variety. This is educational and not medical advice.

Frequently Asked Questions (FAQ)

How many calories are in a medium orange?

A medium orange contains 62 calories. This makes it a low-calorie fruit option, suitable for those monitoring their caloric intake.

Is orange good for weight loss?

Yes, oranges can be beneficial for weight loss due to their low calorie count and high fiber content, which is 3.1 g per medium orange, promoting satiety.

Can people with diabetes eat orange?

People with diabetes can eat oranges, as they have a glycemic index of about 43, indicating a moderate impact on blood sugar levels.

How much vitamin C is in orange?

A medium orange provides 69.7 mg of vitamin C, which is 77% of the daily value, making it an excellent source of this essential nutrient.

Is orange high in sugar?

Oranges contain 12.3 g of sugar in a medium fruit, which is natural sugar and is accompanied by fiber, making it a healthier choice compared to processed sugars.

Is it better to eat an orange or drink orange juice?

Eating a whole orange is generally better than drinking orange juice, as the whole fruit contains 3.1 g of fiber, which helps with digestion and satiety.

Key Takeaways

• A medium orange has 62 calories.
• It contains 3.1 g of fiber.
• Each orange provides 69.7 mg of vitamin C.
• Oranges have a glycemic index of about 43.
• They contain 12.3 g of natural sugar.
• Oranges are a low-fat fruit, with only 0.2 g of fat.