Orange vs Grapefruit: Calories and Nutrition Compared (2026)

Oranges have 0.9 g of protein, while grapefruits contain 0.6 g. Oranges are higher in calories at 47, compared to 32 in grapefruits.

Oranges and grapefruits are both citrus fruits known for their refreshing flavors and nutritional benefits. This comparison will highlight their key nutritional differences per 100 g.

What Is the Difference Between Orange and Grapefruit?

An orange is a round, sweet citrus fruit that is typically orange in color. It is known for its juicy flesh and high vitamin C content. A grapefruit is a large citrus fruit that is usually yellow or pink in color. It has a slightly bitter taste and is often consumed for its health benefits.

Orange vs Grapefruit: Nutrition Side by Side

Below is a side-by-side comparison of the nutritional values of oranges and grapefruits.

Nutrient (per 100 g)	Orange (raw)	Grapefruit (raw)
Calories	47 kcal	32 kcal
Protein	0.9 g	0.6 g
Carbs	11.8 g	8.1 g
Sugar	9.3 g	7.0 g
Fat	0.1 g	0.1 g
Fiber	2.4 g	1.1 g
Sodium	0 mg	0 mg

Which Is Better, Orange or Grapefruit?

For weight loss: Grapefruit has fewer calories at 32 compared to 47 in orange, making it a better choice for weight loss.

For muscle and protein: Oranges provide more protein at 0.9 g, while grapefruits offer 0.6 g.

For low-carb or low-sugar: Oranges have 11.8 g of carbs and 9.3 g of sugar, while grapefruits contain 8.1 g of carbs and 7.0 g of sugar.

How to Track Orange and Grapefruit Accurately

It's easy to misjudge portion sizes and macros when consuming fruits, especially when they vary in size. 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 should not be considered medical advice. Always consult with a healthcare professional for dietary recommendations. 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 grapefruits have 0.6 g.

Which fruit has fewer calories?

Grapefruit has 32 calories, while orange has 47 calories.

How much sugar is in an orange?

An orange contains 9.3 g of sugar per 100 g.

How much fiber is in grapefruit?

Grapefruit contains 1.1 g of fiber per 100 g.

What is the carb content of grapefruit?

Grapefruit has 8.1 g of carbs per 100 g.

What is the fat content of orange and grapefruit?

Both orange and grapefruit have 0.1 g of fat per 100 g.

Key Takeaways

• Orange: 47 calories per 100 g.
• Grapefruit: 32 calories per 100 g.
• Orange: 0.9 g protein per 100 g.
• Grapefruit: 0.6 g protein per 100 g.
• Orange: 11.8 g carbs, 9.3 g sugar per 100 g.
• Grapefruit: 8.1 g carbs, 7.0 g sugar per 100 g.