Calories in an Orange
How many calories are in an orange? A medium orange has about 62 calories, a small one about 45, and a large one about 86. See a full orange calorie and macros table.
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Quick answer
A medium orange (about 131 grams) has roughly 62 calories. A small orange has about 45 calories, a large one about 86 calories, and 100 grams of orange has about 47 calories.
How Many Calories Are in an Orange?
Oranges are a low-calorie, high-vitamin fruit. A medium orange (about 131 grams) has roughly 62 calories, a small orange about 45 calories, and a large orange about 86 calories. By weight, oranges are around 47 calories per 100 grams, comparable to other citrus fruits.
Nearly all of an orange’s calories come from natural carbohydrate, balanced by a generous amount of fiber. That fiber, combined with the fruit’s high water content, is what makes a whole orange more filling and lower-calorie than the same fruit pressed into juice.
Orange Calories by Serving Size
| Serving | Amount | Calories | Carbs (g) | Fiber (g) | Protein (g) |
|---|---|---|---|---|---|
| Clementine / mandarin | ~74g | ~35 | 9 | 1.3 | 0.6 |
| Small orange | ~96g | ~45 | 11 | 2.3 | 0.9 |
| Medium orange | ~131g | ~62 | 15 | 3.1 | 1.2 |
| Large orange | ~184g | ~86 | 22 | 4.4 | 1.7 |
| 100 grams | 100g | ~47 | 12 | 2.4 | 0.9 |
| Orange juice (1 cup) | ~248g | ~110 | 26 | 0.5 | 2 |
These figures are for fresh navel or Valencia oranges. Note how a glass of orange juice has nearly double the calories of a whole orange, with almost none of the fiber.
Macros and Nutrition in an Orange
Oranges are best known as a vitamin C powerhouse — a single medium fruit covers most of your daily needs. They also supply folate, potassium, thiamin and antioxidants like flavonoids and carotenoids. The roughly 3 grams of fiber in a medium orange includes pectin, a soluble fiber that supports digestion and helps slow sugar absorption.
With about 15 grams of carbohydrate, most of it natural sugar, an orange provides quick, refreshing energy. The fiber and water content keep the glycemic impact moderate, especially compared to drinking the juice on its own.
Whole Orange vs Orange Juice
A whole orange and a glass of orange juice are not nutritionally equal. It takes two to three oranges to make a single cup of juice, so a glass concentrates the sugar and calories of multiple fruits while removing most of the fiber. A whole orange is about 62 calories with 3 grams of fiber; a cup of juice is around 110 calories with almost none. For weight management and steadier blood sugar, eating the whole fruit is the better choice.
Are Oranges Good for Weight Loss?
Oranges make an excellent weight-loss snack. They are naturally portioned, low in calories, and the combination of fiber, water and the act of peeling and chewing helps you feel satisfied. Reaching for a whole orange instead of juice or a packaged sweet is an easy swap that adds vitamin C and fiber while keeping calories in check.
Frequently Asked Questions
How many calories are in a medium orange?
A medium orange weighing about 131 grams contains roughly 62 calories, with about 15 grams of carbohydrate, 3 grams of fiber and over 100% of the daily value for vitamin C.
How many calories are in a small orange?
A small orange (about 96 grams) has roughly 45 calories. Clementines and mandarins are even smaller, at about 35 calories each, making them a popular low-calorie snack.
Is an orange or orange juice lower in calories?
A whole orange is lower in calories and higher in fiber than orange juice. One cup of orange juice has about 110 calories and little fiber, since it takes 2 to 3 oranges to make one glass.
Are oranges good for weight loss?
Yes, oranges are a good weight-loss snack. They are low in calories, high in fiber and water, and the fiber plus chewing make them more filling than juice or other sweets.
How much vitamin C is in an orange?
One medium orange provides about 70 mg of vitamin C, which is roughly 78% of the daily value for adults. This makes a single orange enough to meet most of your daily vitamin C needs.
Sources
- FoodData Central — food composition database — U.S. Department of Agriculture (USDA)