Calories in an Orange: Full Nutrition Breakdown
A medium orange has about 62 calories. See the complete nutrition breakdown by size and type with expert FAQ.
Oranges are a nutritional powerhouse — low in calories, high in vitamin C, and loaded with fiber and antioxidants. A single medium orange provides more than 100% of your daily vitamin C needs. Here is a full breakdown of orange nutrition.
Calories by size:
| Size | Weight | Calories | Carbs | Sugar | Fiber | Vitamin C |
|---|---|---|---|---|---|---|
| Small | ~96 g | 45 kcal | 11 g | 9 g | 2.3 g | 68% DV |
| Medium | ~131 g | 62 kcal | 15 g | 12 g | 3.1 g | 92% DV |
| Large | ~184 g | 87 kcal | 22 g | 17 g | 4.4 g | 130% DV |
| Navel (medium) | ~140 g | 69 kcal | 18 g | 12 g | 3.8 g | 100% DV |
Calories by type (medium size):
| Type | Calories | Notes |
|---|---|---|
| Navel | 69 kcal | Seedless, easiest to peel |
| Valencia | 59 kcal | Best for juicing |
| Blood orange | 70 kcal | Rich in anthocyanins |
| Mandarin | 47 kcal | Smaller, sweeter |
Oranges also contain folate, potassium, thiamine, and flavonoids like hesperidin, which supports heart health.
Frequently Asked Questions (FAQ)
How many calories are in a medium orange?
A medium orange weighing about 131 grams contains approximately 62 calories. It provides 15 grams of carbohydrates, 12 grams of natural sugar, and 3.1 grams of fiber. It is also one of the best natural sources of vitamin C, delivering about 92% of your daily needs.
Is it better to eat an orange or drink orange juice?
Eating a whole orange is significantly better nutritionally. A whole medium orange has 62 calories and 3.1 grams of fiber, while a cup of orange juice has about 112 calories and almost no fiber. The fiber in whole oranges slows sugar absorption and keeps you fuller longer.
Are oranges high in sugar?
A medium orange contains about 12 grams of natural sugar. However, the fiber and water content of oranges slows down sugar digestion, giving them a glycemic index of only about 40. This makes oranges a smart choice even for people watching their sugar intake.
How much vitamin C is in an orange?
A medium orange provides about 70 mg of vitamin C, which is approximately 92% of the recommended daily value for adults. Vitamin C is essential for immune function, collagen production, and iron absorption. One large orange can exceed 100% of your daily needs.
Can oranges help with weight loss?
Yes. Oranges are low in calories, high in water content (about 87%), and rich in fiber — all factors that promote satiety. Their natural sweetness can also satisfy sugar cravings without the calorie load of processed snacks. Studies link regular citrus consumption with lower body weight over time.
How many calories are in a medium orange?
Is it better to eat an orange or drink orange juice?
Are oranges high in sugar?
How much vitamin C is in an orange?
Can oranges help with weight loss?
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