How Many Calories in an Orange? (Sizes, Juice & Full Nutrition)

Calories in an Orange (Small, Medium, Large)

Orange calories depend almost entirely on size. A small orange (96g) has about 45 calories, a medium orange (131g) has 62 calories, and a large orange (184g) has about 87 calories. Variety matters less than size — navel, Valencia, and blood oranges of the same weight are within a few calories of each other.

Vitamin C in an Orange

A medium orange (131g) provides about 70mg of vitamin C, covering roughly 78% of the daily value (90mg for adults). Per 100g, raw orange contains 53.2mg. Vitamin C is water-soluble, so your body does not store it — eating one orange a day is a reliable way to meet your needs. Vitamin C supports immune function, collagen synthesis, and helps your body absorb iron from plant foods.

Carbs and Sugar in an Orange

A medium orange has about 15.4g of total carbohydrates, including 3.1g of fiber and 12.2g of natural sugars (mainly sucrose, fructose, and glucose). Subtract the fiber and you get roughly 12.3g of net carbs. That is moderate for most diets but too high for strict keto. The fiber in a whole orange slows sugar absorption — one reason whole oranges have a gentler blood sugar response than juice.

🍊 Full Nutrition Facts — Per 100g and Per Medium Orange

Complete nutrition facts for raw orange, based on USDA FoodData Central reference values:

🍊 Orange Calories by Size — Complete Chart

🍊 Orange Varieties — Navel vs Valencia vs Mandarin vs Blood Orange

Different orange varieties vary slightly in size, sweetness, and vitamin C, but calorie differences are driven mainly by weight, not by type. Mandarins and clementines are smaller, so they have fewer calories per fruit — but similar calories per 100g.

🍊 Orange Juice vs Whole Orange — Calorie Comparison

Orange juice concentrates the sugar from multiple oranges and removes most of the fiber. A single cup of juice (248g) has about 112 calories — nearly double a medium whole orange — with 21g of sugar and less than 0.5g of fiber. For weight management, blood sugar control, or satiety, a whole orange is the better choice. For hydration or quick post-workout carbs, juice can work, but measure the portion.

🍊 vs Other Fruits — Calorie & Nutrition Comparison (Per 100g)

Oranges for Weight Loss

Oranges are a solid weight-loss fruit. At about 62 calories per medium orange with 3.1g of fiber, they offer reasonable satiety for the calories. The fiber and water content (87% water by weight) help you feel full. Where oranges can backfire is in juice form — a 16 oz glass can pack 220+ calories with almost no fiber, so you can drink a lot without feeling full. For weight loss, stick to whole oranges, pair one with a protein source (Greek yogurt, almonds, or cottage cheese), and count it toward your daily calorie total like any other food. Use the Calorie Calculator to find your daily target, and the Protein Calculator to balance your macros.

Oranges and Blood Sugar

A medium orange has a glycemic index of about 40–45 (low to medium) and a glycemic load of roughly 5, making it gentler on blood sugar than bananas (GI 51–62), watermelon (GI 72), or pineapple (GI 59). If you have diabetes, prediabetes, or are monitoring glucose for any reason, a few practical steps help: choose whole oranges over juice, eat one small or medium orange at a time, and pair it with protein or fat (such as a handful of almonds or a cheese stick) to flatten the glucose curve. This is not medical advice — talk to your doctor. Your individual blood sugar response depends on many factors, including medication, activity level, and what else you eat in the meal.

Storage and Ripeness Tips

Oranges do not ripen further after picking — they stay at the same sugar and calorie level from the day you buy them. Store them at room temperature for up to a week, or refrigerate them for up to a month. Cold storage preserves vitamin C better than room temperature. Juice your oranges right before drinking to minimize vitamin C oxidation, which begins within minutes of juicing.

Ask Lana

The questions everyone asks

Real answers, like a friend would give them — warm, honest, and always with your next tiny step.

Are oranges good for weight loss?

At ~62 calories with 3g fiber, a whole orange fits most plans — just avoid juice, which doubles the calories and strips the fiber. This is not medical advice — talk to your doctor.

Orange or banana before a workout?

How do I track it?

Educational only — not medical advice. Talk to your doctor.

Scan your next meal free

Get Free Weekly Nutrition Tips

Join 14,000+ users — get meal plans, calorie tips, and food scanner updates free.

No spam. Unsubscribe anytime.

Scan Any Food Instantly — Free

No sign-up. No app. Snap a photo → full nutrition in 3 seconds.

🔧 Free Health Tools

📚 Popular Nutrition Guides