How Many Calories in an Orange? Nutrition Facts & Macros
A medium orange (131g) has 62 calories
Protein 1.2g · Carbs 15.4g · Fat 0.2g
Oranges are one of the world's most popular citrus fruits — juicy, refreshing, and packed with vitamin C. Whether you're tracking calories for weight loss or looking for a healthy snack, knowing the exact nutrition facts matters. Here's everything you need to know about orange calories and macros, based on USDA data. Oranges are about 87% water, making them an excellent source of hydration alongside their high vitamin C content.
197 kJ · per 100g · Water: 86.75 g
Calorie Calculator: Orange
131 g Orange contains 62 kcal
Calories by Portion Size
| Portion | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 1 medium orange (2-5/8" dia, 131g) | 62 kcal | 1.2g | 15.4g | 0.2g |
| 1 large orange (3-1/16" dia, 184g) | 86 kcal | 1.7g | 21.6g | 0.2g |
| 1 cup sections (180g) | 85 kcal | 1.7g | 21.2g | 0.2g |
| 100 grams | 47 kcal | 0.9g | 11.8g | 0.1g |
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Orange — Nutrition Facts
| Orange | per 100g |
|---|---|
| Calories | 47 kcal |
| Protein | 0.94 g |
| Fat | 0.12 g |
| Carbs | 11.75 g |
| Fiber | 2.4 g |
| Sugar | 9.35 g |
| Sodium | 0 mg |
| Potassium | 181 mg |
| Magnesium | 10 mg |
| Phosphorus | 14 mg |
| Vitamin C | 53.2 mg |
| Folate | 30 mcg |
| Water | 86.75 g |
Source: USDA FoodData Central (FDC ID: 169097) · Data verified April 2026
Variations
Navel orange
Navel oranges are seedless, easy to peel, and slightly sweeter. They have 49 calories per 100g — very similar to the average. Best eaten fresh; they become bitter when juiced due to limonin compound.
Blood orange
Blood oranges have a distinctive red flesh from anthocyanin pigments — powerful antioxidants not found in regular oranges. Similar calorie content (about 50 kcal/100g). Slightly more tart with berry-like flavor notes.
Mandarin / Tangerine
Mandarins and tangerines are smaller, sweeter, and easier to peel than oranges. They have 53 calories per 100g — slightly more than oranges. Lower in vitamin C (26.7mg vs 53.2mg per 100g) but still a good source. Popular as a convenient, portable snack.
Dietary Perspectives
For Weight Loss
At 47 kcal per 100 g, orange is a low-calorie fruit. It provides 2.4 g of fiber and 86.7% water — strong satiety factors. Sugar is 9.4 g per 100 g but the fiber slows absorption. One medium orange (~131 g, ~62 kcal) is a filling, hydrating snack. Significantly better for weight loss than orange juice due to fiber retention.
For Athletic Performance
One medium orange (~131 g) provides approximately 15.4 g of carbohydrates — a moderate pre-workout snack. Contains 181 mg of potassium and 53.2 mg of vitamin C per 100 g. The 2.4 g of fiber per 100 g means slightly slower digestion than juice. Best consumed 1–2 hours before training for sustained energy.
For Keto
Not ideal for strict keto with 9.3 g of net carbs per 100 g (11.75 g carbs − 2.4 g fiber). A medium orange (~131 g) has approximately 12.2 g of net carbs — over half a strict daily keto limit. For a lower-carb citrus option, lemon juice (small amounts) or berries provide fruit flavor with fewer carbs.
Frequently Asked Questions
How many calories are in an orange?
A medium orange (131g) contains approximately 62 calories. Per 100g, a raw orange has 47 calories. A large orange (184g) has about 86 calories, while 1 cup of orange sections (180g) has around 85 calories. Oranges are one of the lowest-calorie fruits.
How much vitamin C is in an orange?
Oranges are an excellent source of vitamin C. A medium orange (131g) provides about 70mg of vitamin C — nearly 78% of the daily recommended intake. Per 100g, oranges contain 53.2mg of vitamin C. This powerful antioxidant supports immune function, skin health, and iron absorption.
Is orange juice as healthy as a whole orange?
A whole orange is nutritionally superior to orange juice. One medium orange has 3.1g of fiber and 62 calories, while a cup of juice (248ml) has virtually no fiber and about 112 calories. The fiber in whole oranges slows sugar absorption, resulting in a lower glycemic response. Juice also lacks the chewing satisfaction that helps with satiety.
Are oranges good for weight loss?
Oranges are an excellent choice for weight loss. At only 47 calories per 100g, they're very low in calories. They contain 2.4g of fiber per 100g for satiety, and their high water content (86.8%) helps you feel full. A medium orange is a satisfying snack at just 62 calories — far fewer than most processed snacks.
How much sugar is in an orange?
A medium orange (131g) contains about 12.2g of natural sugar. Per 100g, oranges have 9.35g of sugar. While this may seem high, the fiber (2.4g/100g) and water content slow sugar absorption, giving oranges a moderate glycemic index of about 43. The sugar is natural fructose, quite different from added sugars.
How do oranges compare to apples?
Oranges (47 kcal/100g) are slightly lower in calories than apples (52 kcal/100g). Oranges have significantly more vitamin C (53.2mg vs 4.6mg per 100g) and more folate (30 mcg vs 3 mcg). Apples have slightly more fiber (2.4g vs 2.4g — roughly equal). Both are excellent fruit choices; oranges win on vitamin C while apples offer more variety in cooking.
Compare with Similar Foods
| Portion | kcal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Orange | 47 | 0.94g | 11.75g | 0.12g |
| Banana | 89 | 1.09g | 22.84g | 0.33g |
| Apple | 52 | 0.26g | 13.81g | 0.17g |
| Strawberry | 32 | 0.67g | 7.68g | 0.3g |
| Mango | 60 | 0.82g | 14.98g | 0.38g |
per 100g
Oranges have just 47 kcal per 100g — one of the lowest-calorie citrus fruits. They provide 53.2mg of vitamin C per 100g, covering over 50% of the daily recommended intake in a single medium orange.
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