Orange Nutrition Facts
Complete orange nutrition breakdown with 47 kcal per 100g, glycemic index, and diet compatibility.
Written by Victura Nutrition TeamReviewed by Victura Editorial ReviewLast updated Jul 14, 2026
47
Calories
0.9g
Protein
11.8g
Carbs
Generally yes
Is it healthy?
per 100g · per panel values
Track this food in VicturaQuick answer
A medium orange contains around 62 calories, while 100g contains about 47 calories. Per 100g you get about 11.75g carbs and 0.94g protein. Glycemic index is around 43.
Orange is a whole food with approximately 47 calories per 100g, tracked in Victura for macro-aware meal logging.
- Calories (medium orange)
- 62 kcal
- Calories (100g)
- 47 kcal
- Carbs (100g)
- 11.75g
- Protein (100g)
- 0.94g
- Serving reference
- 131g · medium orange
- Glycemic index
- 43
Serving calculator
How much did you eat or drink — Orange?
47
Calories
0.9g
Protein
11.8g
Carbs
0.1g
Fat
Nutrition facts
per 100g · Source: USDA FoodData Central (seeded Phase 0)
47 kcal
Calories
Vitamins
- Vitamin C: 53.2mg
Minerals
- Potassium: 181mg
Scientific explanation
Research-backedOrange provides approximately 47 kcal per 100g with 0.9g protein, 11.8g carbohydrates, and 0.1g fat. Dietary fiber is 2.4g per 100g. The glycemic index is estimated at 43 (low), meaning glucose rises at a slow rate after consumption. Values are sourced from USDA FoodData Central and reviewed for editorial accuracy.
Community insights
Community insightAmong Victura meal logs, orange appears frequently as a portable snack and smoothie ingredient. Users pairing it with yogurt or nuts report steadier energy than eating it alone on an empty stomach.
Pros
- Orange is a whole food with measurable macro nutrients
Cons
- Portion size still matters for calorie goals
Best time to eat
Pair with protein and fiber for balanced meals.
Good windows
- With main meals
Consider avoiding
- Very large portions without activity
Diet compatibility
Weight loss
Friendly
At 47 kcal and 2.4g fiber per 100g, this food fits calorie-conscious plans.
Keto
Use caution
Net carbs ~9.3g per 100g - too high-carb for standard keto.
Diabetic friendly
Friendly
GI 43 with 9.3g sugar - generally blood-sugar friendly in moderation.
Frequently asked questions
People also ask
Is an orange healthy?
Yes — an orange is a whole food with measurable nutrients. Healthiness depends on overall diet, portions, and your goals. Estimated GI is 43.
Can I eat an orange every day?
Most people can include an orange daily as part of a balanced diet, as long as total calories and carbs fit their plan.
Are Oranges good for weight loss?
At 47 kcal and 2.4g fiber per 100g, this food fits calorie-conscious plans.
How many calories are in an orange?
A typical medium serving of orange has about 47 calories, while 100g contains about 47 calories (USDA reference).
Are Oranges good before a workout?
Oranges can work before activity when you want easy carbs; pair an orange with protein if your session is long.
Are Oranges high in sugar?
Oranges contain about 9.3g sugar per 100g — mostly natural sugars when whole.
Is orange good for weight loss?
At 47 kcal and 2.4g fiber per 100g, this food fits calorie-conscious plans.
Is orange keto-friendly?
Net carbs ~9.3g per 100g - too high-carb for standard keto.
What is the glycemic index of orange?
Estimated GI is 43. Pair with protein or fat to blunt glucose response.
Is orange safe for people with diabetes?
GI 43 with 9.3g sugar - generally blood-sugar friendly in moderation.
How we review this guide
- Written by
- Victura Nutrition Team
- Reviewed by
- Victura Editorial Review
- Reference sources
- 4
- Last updated
- Jul 14, 2026
References
Ready to track your meals with AI?
Victura scans your plate, logs macros automatically, and coaches you toward your goals — halal, keto, diabetic-friendly, and more.