Orange: Calories and Nutrition Analyse
How many calories in orange?

Nutrition Facts
OrangeServing size:
medium size orange (320 g) change
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Amount Per Serving:
100g of oranges contain about 47 calories (kcal).
Calories per:
ounce
| one orange
| cup
| half cup
For instance, a medium size orange (320 g) contain about 150 calories.
This is about 8% of the daily caloric intake for an average adult with medium weight and activity level (assuming a 2000 kcal daily intake).
Scroll down for details and nutrition tables.
To visualize how much 150 kcal actually is, keep in mind that the calorie content of orange is similar to that of, for example:
- 2.5 apples
- 1.5 glasses of Coca Cola (220 ml glass)
- 1.5 slices of cheese
- 1 slice of bread
- 1 glass of milk
- 7.5 cubes of sugar
Take a quick look at the tables below for detailed information about orange nutrition.
100g of Orange
Nutrition
- Calories47
- Carbs Total11.75 g
- Dietary fiber2.4 g
- Fat0.12 g
- Saturated fat0.02 g
- Protein0.94 g
- Water86.75 g
Vitamins
- Vit A225 IU
- Vit B1 (Thiamine)0.087 mg
- Vit B2 (riboflavin)0.04 mg
- Vit B3 (Niacin)0.282 mg
- Vit B50.25 mg
- Vit B60.06 mg
- Vit B9 (Folic acid)0.03 mcg
- Vit C53.2 mg
- Vit E0.18 mg
Minerals
- Potassium181 mg
- Magnessium10 mg
- Calcium40 mg
- Iron0.1 mg
Discover the Nutritional Powerhouse Behind Every Orange
Oranges are not just a delicious and juicy treat; they are a bundle of nutritional benefits waiting to be explored. With their vibrant color and refreshing taste, oranges have been a favorite for centuries. But beyond their appeal to the senses, oranges are a low-calorie, nutrient-dense fruit that can play a significant role in a healthy diet. Let's peel back the layers and discover the nutritional content of oranges, including their calories, protein, fat, and carbs.
Orange Calories and Nutritional Benefits
An average orange contains approximately 49 calories, making it a low-calorie snack option that's perfect for those watching their weight. But the benefits don't stop there. Oranges are packed with essential vitamins and minerals that contribute to overall health and well-being.
Carbs in Orange
Oranges are primarily known for their carbohydrate content, with about 11.89 grams per fruit. These carbs are mostly in the form of natural sugars and dietary fiber. The fiber content in an orange is about 2.5 grams, which aids in digestion and helps maintain a healthy gut.
Protein and Fat in Orange
While not a high-protein food, oranges do contain a small amount of protein, approximately 0.94 grams. This is beneficial for those looking to add a variety of protein sources to their diet. As for fats, oranges have a negligible amount, with only 0.3 grams per fruit, making them an excellent choice for a low-fat diet.
Vitamins and Minerals Galore
One of the most impressive aspects of orange nutrition is its vitamin and mineral content. Oranges are famously rich in Vitamin C, with about 48.5 mg per fruit, which is more than half of the daily recommended intake. This essential vitamin is crucial for immune system function, skin health, and iron absorption.
Oranges also provide a good source of several other vitamins and minerals, including:
- Vitamin A (230 IU): Important for vision and immune function.
- Vitamin B1 (Thiamine) (0.087 mg): Essential for energy metabolism.
- Vitamin B6 (0.063 mg): Involved in brain development and function.
- Vitamin B9 (Folate) (39 mcg): Crucial for DNA synthesis and repair.
- Potassium (179 mg): Helps regulate blood pressure and fluid balance.
- Calcium (40 mg), Magnesium (10 mg), and Zinc (0.06 mg): Important for bone health, muscle function, and the immune system.
The Role of Oranges in a Healthy Diet
Incorporating oranges into your diet can offer a multitude of health benefits. Their low glycemic index (GI) of 35 means they have a minimal impact on blood sugar levels, making them a safe choice for people with diabetes when consumed in moderation. Additionally, the high fiber and water content can help you feel full and hydrated, aiding in weight management.
Whether you're enjoying a fresh orange as a snack, squeezing it into a refreshing juice, or adding it to your favorite recipes, this fruit is a versatile and nutritious option for any meal. With its combination of low calories, beneficial carbs, essential vitamins, and minerals, the orange is a true nutritional powerhouse that supports a healthy lifestyle.
So, the next time you reach for a snack, consider the humble orange. Not only will it satisfy your taste buds, but it will also provide your body with the nutrients it needs to thrive.
How many calories are there in 1, 2, 3, or 5 servings of oranges?
- Medium size orange (320 g)150 kcal
- Cup of orange (170g)80 kcal
- Half cup of orange (85g)40 kcal
- Ounce (oz) of oranges13 kcal
- Half of medium size servings of orange75 kcal
- Small size serving of orange (256g)120 kcal
- Big size orange (416g)195 kcal
- Two medium size servings of oranges300 kcal
- Three medium size servings of oranges450 kcal
- Four medium size servings of oranges600 kcal
- Five medium size servings of oranges750 kcal

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