No. A medium orange contains about 12g of net carbs. While lower than bananas, this still represents a significant portion of keto daily limits of 20–50g. Small portions may fit into a relaxed low-carb diet.

Contents

Calories Calculator Nutrition Facts Vitamins Calories by Weight Macros Micronutrients Health Benefits Diet Guide FAQ Related Foods

Calories in an Orange

Q: How many calories in an orange?

A medium orange (131g) contains 62 calories. Per 100g, oranges have 47 calories. A small orange (96g) has 45 kcal and a large orange (184g) has 86 kcal.

Q: Is orange good for weight loss?

Yes. Oranges are very low in calories at 47 kcal per 100g with high water content (87%) and 2.4g of fiber. They are one of the most filling fruits per calorie and make an excellent snack on a calorie deficit.

Q: How much vitamin C is in an orange?

A medium orange (131g) contains approximately 70mg of vitamin C — about 78% of the recommended daily value of 90mg. Oranges are one of the best dietary sources of vitamin C.

Q: Can diabetics eat oranges?

Yes, in moderation. Oranges have a low glycemic index of approximately 40. Their fiber and flavonoid content slow sugar absorption. One medium orange per day is generally considered appropriate for most people with diabetes. Consult your doctor for personalised advice.

Updated July 2026 · Reviewed by CaloriesCalc Team · Source: USDA FoodData Central

kcal

per 100g

11.8

Carbs

0.9

Protein

0.1

Fat

2.4

Fiber

kcal small (96g)

kcal medium (131g)

kcal large (184g)

✔ Very low calorie ✔ High in vitamin C ✔ Rich in antioxidants ✔ Fat free ✔ Gluten free ✔ Vegan

Orange nutrition facts and calories per 100g

🍊 Calculate Calories for Any Orange Weight

Weight 100g

Nutrition Facts

Per 100g (raw orange, peeled)

* % Daily Value based on a 2,000 kcal diet.

Quick summary: Oranges contain just 47 calories per 100g — one of the lowest-calorie citrus fruits. A medium orange provides 62 calories, 70mg of vitamin C (78% of daily value), 2.4g of fiber, and powerful antioxidants including hesperidin and naringenin. With 87% water content and virtually no fat, oranges are exceptional for immune support, hydration, and weight management.

Vitamins & Minerals — per 100g

Nutrient	Amount	% Daily Value
Vitamin C	53.2 mg	59%
Folate (B9)	30 µg	8%
Potassium	181 mg	4%
Thiamine (B1)	0.09 mg	8%
Calcium	40 mg	3%
Vitamin B6	0.06 mg	4%
Magnesium	10 mg	2%
Phosphorus	14 mg	1%
Copper	0.04 mg	4%
Vitamin A	11 µg	1%

Calories in Orange by Weight

Weight	Calories	Carbs	Protein	Fat

Calories in Different Orange Sizes

Size	Weight	Calories	Carbs	Vitamin C	Fiber
Small (2⅜")	96g	45 kcal	11g	51mg	2.3g
⭐ Medium (2⅝")	131g	62 kcal	15g	70mg	3.1g
Large (3⅛")	184g	86 kcal	22g	98mg	4.4g
1 cup sections	180g	85 kcal	21g	96mg	4.3g
1 cup juice	248g	112 kcal	26g	124mg	0.5g
Half medium	66g	31 kcal	8g	35mg	1.6g

Macronutrient Breakdown — per 100g

Carbohydrates11.8g · 89% of calories

Protein0.9g · 7% of calories

Fat0.1g · 1% of calories

Fiber2.4g (included in carbs)

Oranges are 87% water by weight, making them one of the most hydrating fruits. Their carbs come primarily from natural fructose and sucrose, moderated by 2.4g of fiber per 100g.

Micronutrient Highlights

🛡

Vitamin C

53 mg

59% Daily Value

Immune support, collagen synthesis, iron absorption

🧬

Folate B9

30 µg

8% Daily Value

Essential for cell division & DNA synthesis

⚡

Potassium

181 mg

4% Daily Value

Blood pressure & heart function

🌿

Fiber

2.4 g

9% Daily Value

Digestive health & satiety

🍃

Hesperidin

~28 mg

Flavonoid

Anti-inflammatory, cardiovascular protective

💧

Water

87%

Very high hydration

One of the most hydrating fruits

Orange Health Benefits & Nutrition

Vitamin C — Why Oranges Are Famous For It

A medium orange provides approximately 70mg of vitamin C — 78% of the daily recommended value of 90mg. Vitamin C is essential for collagen synthesis (skin, joints, connective tissue), immune function, and iron absorption from plant-based foods. Unlike fat-soluble vitamins, vitamin C is not stored by the body, making daily intake important. One orange per day virtually guarantees adequate vitamin C intake for most adults.

Oranges and Heart Health

Oranges are rich in hesperidin — a flavonoid found almost exclusively in citrus fruits — that has been shown in clinical trials to reduce LDL cholesterol and improve endothelial function (blood vessel flexibility). Regular citrus consumption is associated with a 19% lower risk of cardiovascular disease in large population studies. The folate in oranges also helps regulate homocysteine levels, an independent risk factor for heart disease.

Is Orange Juice as Healthy as Whole Oranges?

No — and the difference is significant. A 250ml glass of orange juice contains approximately 110 calories and only 0.5g of fiber, compared to a medium orange at 62 calories and 3.1g of fiber. The fiber removal causes orange juice to spike blood sugar 2–3 times faster than eating a whole orange. The WHO recommends treating fruit juice the same as added sugar in dietary guidelines. Always choose whole oranges over juice when possible.

Glycemic Index and Blood Sugar

Whole oranges have a low glycemic index of approximately 40, despite containing natural sugars. The combination of fiber, water, and organic acids slows digestion significantly. Orange juice has a GI of approximately 50 — still moderate, but meaningfully higher than whole fruit. For blood sugar management, whole oranges are one of the safest fruit choices.

Orange vs Other Foods — Calorie Comparison

Is Orange Suitable for Your Diet?

✅

Weight loss

Excellent choice

✅

Vegan

Yes

✅

Paleo

Yes

✅

Gluten-free

Yes

⚠️

Keto

Small portions only

✅

Diabetic

Yes — low GI 40

⚠️

Low-FODMAP

1 medium per sitting

✅

Mediterranean

Highly recommended

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Frequently Asked Questions

How many calories in an orange?

A medium orange (131g) contains 62 calories. Per 100g, oranges have 47 calories. A small orange (96g) has 45 kcal and a large orange (184g) has 86 kcal. Use the slider above to calculate calories for any weight.

How much vitamin C is in an orange?

A medium orange (131g) provides approximately 70mg of vitamin C — about 78% of the recommended daily value of 90mg. Per 100g, oranges contain 53mg of vitamin C, making them one of the richest common fruit sources of this vitamin.

Is orange juice as healthy as eating a whole orange?

No. A glass of orange juice removes virtually all fiber (0.5g vs 3.1g in a whole orange), causing blood sugar to rise 2–3× faster. Juice also makes it easy to consume 2–3 oranges worth of sugar quickly without the satiety signal a whole orange provides. Nutritionists and the WHO recommend whole fruit over juice.

Is orange good for weight loss?

Yes — oranges are excellent for weight loss. At 47 kcal per 100g with 87% water content, they are among the lowest-calorie filling snacks available. Their fiber and high water content create strong satiety per calorie, and the natural sweetness helps satisfy sugar cravings without high calorie cost.

Can diabetics eat oranges?

Yes, in moderation. Whole oranges have a low glycemic index of ~40 and the fiber slows sugar absorption significantly. Large epidemiological studies associate regular citrus consumption with reduced risk of type 2 diabetes. One medium orange per day is generally appropriate. Avoid orange juice which has a much higher glycemic impact.

How many oranges can I eat per day?

One to two medium oranges per day is optimal for most adults. This provides 62–124 calories, 140mg of vitamin C (well above daily requirements), and 3–6g of fiber. Eating more than 3–4 oranges daily provides diminishing nutritional returns and adds significant fructose load.

Is navel orange different in calories from regular orange?

Minimally. Navel oranges average 49 kcal per 100g vs 47 kcal for all commercial varieties combined. The difference is nutritionally insignificant. Navel oranges tend to be larger and seedless, making them easier to eat. Blood oranges are slightly lower at ~45 kcal per 100g.

Sources

Nutrition values sourced from USDA FoodData Central. Values are averages and may vary by variety. Not medical advice.