Calories in Oranges: Nutrition Facts & Serving Sizes
Per 1 cup sections, without membranes (185g)
Per 100g
Source: USDA FoodData Central, SR Legacy, March 2026.
A medium orange (about 151g) has roughly 70 calories, making it one of the most low-calorie whole fruits you can eat. Per 100g it delivers 46 calories, 0.7g protein, 11.5g carbs, 0.2g fat, and 2.4g of fiber. The standout nutrient is vitamin C at 45mg per 100g, which covers roughly half the daily requirement in a single piece of fruit. Oranges also supply 169mg of potassium per 100g for muscle function and 43mg of calcium per 100g for bone health. The fiber content (2.4g per 100g) is notably higher than orange juice, which means eating the whole fruit slows sugar absorption and keeps you fuller compared to drinking the juice. Zero sodium and zero fat round out a profile that works well for nearly any diet.
Nutrition Highlights
Calories by Serving Size
| Serving | Cal | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| 1 fruit (2-11/16" dia) (151g) | 69.5 | 1.1g | 17.4g | 0.3g | 3.6g |
| 1 fruit (2-5/8" dia) (141g) | 64.9 | 1g | 16.2g | 0.3g | 3.4g |
| 1 cup sections, without membranes (185g) | 85.1 | 1.3g | 21.3g | 0.4g | 4.4g |
| 100g | 46 | 0.7g | 11.5g | 0.2g | 2.4g |
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Full Nutrition Facts (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 46 | 2% |
| Protein | 0.7g | 1% |
| Total Fat | 0.2g | |
| Total Carbohydrates | 11.5g | 4% |
| Dietary Fiber | 2.4g | 9% |
| Sugars | 9.1g | 18% |
| Sodium | 0mg |
Vitamins & Minerals (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 43mg | 3% |
| Iron | 0.1mg | 1% |
| Potassium | 169mg | 4% |
| Vitamin A | 11mcg | 1% |
| Vitamin C | 45mg | 50% |
| Vitamin B6 | 0.1mg | 6% |
| Magnesium | 10mg | 2% |
| Phosphorus | 12mg | 1% |
| Zinc | 0.1mg | 1% |
| Selenium | 0.5mcg | 1% |
| Folate | 17mcg | 4% |
| Thiamin (B1) | 0.1mg | 8% |
| Niacin (B3) | 0.4mg | 3% |
% Daily Values based on a 2,000 calorie diet (FDA reference).
Health Benefits of Oranges
Oranges are one of the most well-known sources of vitamin C, delivering 45mg per 100g. Vitamin C is a potent antioxidant that supports immune defense, collagen synthesis for skin and joint health, and non-heme iron absorption. For active people, adequate vitamin C is linked to faster recovery from exercise-induced muscle damage.
The 2.4g of fiber per 100g helps regulate digestion and slows the absorption of the fruit's natural sugars (9.1g per 100g), preventing the blood sugar spikes associated with drinking juice. Fiber also feeds beneficial gut bacteria, contributing to long-term metabolic health.
Folate (17mcg per 100g) plays a key role in DNA repair and red blood cell production, both important for recovery and oxygen delivery to working muscles. Potassium at 169mg per 100g supports electrolyte balance and may help reduce blood pressure over time when combined with a diet low in sodium.
Oranges also provide 43mg of calcium per 100g, a modest contribution toward the 1000mg daily target for bone density. The combination of antioxidants, fiber, and micronutrients makes oranges a solid whole-food addition to a fat-loss or performance diet.
Dietary Considerations
Oranges are naturally vegan, gluten-free, dairy-free, and contain zero fat and zero sodium, making them compatible with almost every dietary approach. At 46 calories per 100g they are a low-calorie, nutrient-dense option well suited for cutting phases. The 9.1g of natural sugar per 100g means strict keto is the main diet where oranges do not fit. For anyone on a moderate-carb diet, a whole orange is an excellent snack because the fiber keeps you full without a significant calorie hit. Athletes and those in a caloric surplus can freely include oranges without concern. The whole fruit is always preferred over juice for weight management due to the higher fiber content.
Daily Intake (100g)
100g of orange provides 2% of a 2,000-calorie diet.
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Frequently Asked Questions
How many calories in an orange?
A medium orange (151g) has about 70 calories. Per 100g, oranges contain 46 calories. A larger orange at 185g cup-equivalent delivers around 85 calories.
Is an orange good for weight loss?
Yes. Oranges are low in calories (46 per 100g), have 2.4g of fiber to keep you full, and contain zero fat. They make a great snack on a cut because they are filling, sweet, and nutrient-rich without piling on calories.
How much protein is in an orange?
Oranges contain 0.7g of protein per 100g, or about 1g per medium fruit. They are not a protein source, but they pair well with high-protein foods as part of a balanced meal or snack.
How much vitamin C is in an orange?
One medium orange provides around 68mg of vitamin C, which exceeds the daily recommended intake of 65 to 90mg for most adults. Per 100g the vitamin C content is 45mg.
Are oranges keto-friendly?
No. Oranges contain 11.5g of carbs per 100g, including 9.1g of sugar. A single medium orange has about 17g of carbs, which would use up most of a strict keto daily allowance.
Is it better to eat an orange or drink orange juice?
Eating a whole orange is better for weight management. The whole fruit has more fiber (2.4g vs 0.3g per 100g), which slows digestion, blunts the sugar spike, and keeps you fuller. Juice is easier to overconsume since the satiety of eating solid food is gone.
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