Calories in Orange: Nutritional facts (Carbs, Fiber, Protein, Fat) for Orange Types

There are 47 calories in a 100g serving of oranges.

There are 470 calories in one kilo of oranges.

The number of calories in an orange depends on its size, variety, and whether it is peeled or not. An unpeeled large navel orange (184g) contains 90 calories, while a large mandarin orange (120g) has 64 calories. For medium-sized oranges, a medium navel orange (140g) provides 69 calories, and a medium mandarin orange (88g) has 47 calories. A small navel orange (96g) has 47 calories and a small mandarin orange (74g) contains 35 calories. When peeled, oranges provide approximately 36 calories per 100g, while a small peeled orange has 43 calories, medium peeled orange has 58 calories and a large peeled orange has 76 calories.

The macronutrient composition (macros) of oranges varies slightly depending on size and variety. A large navel orange (184g) contains 0.3g of fat, 23g of carbohydrates, and 1.7g of protein, while a large mandarin orange (120g) has 0.4g of fat, 16g of carbohydrates, and 1g of protein. For medium-sized oranges, a medium navel orange (140g) offers 0.2g of fat, 18g of carbohydrates, and 1.3g of protein, compared to a medium mandarin orange (88g), which contains 0.3g of fat, 12g of carbohydrates, and 0.7g of protein. Small navel oranges (96g) provide 0.2g of fat, 12g of carbohydrates, and 0.9g of protein, whereas small mandarin oranges (74g) contain 0.1g of fat, 9g of carbohydrates, and 0.6g of protein.

Oranges are rich in vitamins and minerals that offer plenty of health benefits, which are listed below:

• Boosts the Immune System: Oranges contain Vitamin C and folate, which enhance the body’s immune barriers like the skin and mucosal linings, reduce inflammation, and support immune cell functions such as phagocytes, T-cells, and B-cells. A study published on the National Center for Biotechnology Information highlights how 100% orange juice provides sufficient Vitamin C and folate to support immune health, and polyphenols in oranges like hesperidin further reduce oxidative stress and inflammation. 
• Fights Anemia: The Vitamin C in oranges improves iron absorption, reducing anemia risk. Research published on PubMed compared meals with orange and apple juice, revealing slightly better iron absorption from orange juice. 
• Lowers Cancer Risk: Oranges are rich in Vitamin C, which neutralize free radicals and prevent DNA mutations that may lead to cancer. Folate also helps lower the risk of blood cancers. Research by the Commonwealth Scientific and Industrial Research Organization (CSIRO) found that consuming citrus fruits, especially oranges, could reduce the risk of mouth, larynx, and stomach cancers by up to 50 percent. 
• Lowers Blood Pressure: Potassium in oranges helps regulate heartbeat and muscle function. According to the World Health Organization, potassium intake is effective in lowering blood pressure in individuals with hypertension, making oranges a heart-healthy choice.
• Manages Stress: Oranges are rich in Vitamin C, which help lower cortisol levels, the stress hormone. A study published on PubMed supports the connection between Vitamin C consumption and reduced cortisol levels, indicating its role in stress management.
• Prevents Cardiovascular Disease: Dietary fiber in oranges helps regulate blood sugar levels and lower cholesterol, reducing cardiovascular disease risks. A study by Shutang Zhang et al, published in the BMC Public Health Journal, found that higher fiber intake is significantly associated with a reduced long-term risk of cardiovascular diseases.

Oranges are healthy and safe to eat. But in some cases, citrus fruits particularly oranges can have drawbacks and risks, including:

• Aggravates Symptoms of Gastroesophageal Reflux Disease (GERD): Citrus fruits including oranges can trigger acid reflux symptoms by relaxing the esophageal sphincter. Research published by Pace Hospital highlights that the acidity in oranges and other citrus fruits exacerbates reflux symptoms, making them problematic for individuals with GERD. 
• May Cause Allergic Reactions: Rare orange allergies are linked to gibberellin-regulated proteins (GRPs), which are potential cross-reactive allergens between citrus fruits and fruits in the Rosaceae family. A study published in the Clinical & Experimental Allergy journal discusses how GRPs play a role in orange allergies and their cross-reactivity.
• Interacts with Prescription Medications: Orange juice may interfere with the absorption and effectiveness of certain medications. A study published in Foods found that orange juice reduced the oral absorption of alendronate, a drug for osteoporosis, by approximately 60%. Additionally, sour orange juice, like grapefruit juice, inactivates CYP3A4 enzymes, affecting drugs such as felodipine.
• Possibly Lead to Weight Gain with Excessive Consumption: Consuming excessive amounts of 100% fruit juice, including orange juice, may contribute to weight gain over time. A systematic review and meta-analysis published in JAMA Pediatrics reported a significant association between one daily serving of fruit juice and BMI gain in children, with similar trends observed in adults when total energy intake was not adjusted.

Yes, oranges are good for you because they are healthy, low calorie, and full of vitamins, minerals, and fiber.  Orange peel contains more flavonoids and vitamin C than any other citrus fruit. A 2020 review found that flavonoids in citrus peels can help stop cancer cells from growing and spreading. The fiber in oranges can help reduce belly fat. A 2022 study followed nearly 1,500 people with metabolic syndrome who were overweight or obese. After 12 months, those who ate more fiber lost body weight and belly fat. Oranges also improve digestion, with one medium-sized navel orange providing 3 grams of fiber. The USDA's recommended daily amount for adults up to age 50 is 25 grams for women and 38 grams for men. Oranges are also rich in potassium and folate, two important nutrients. Potassium supports heart, muscle, and bone health, while folate, a B vitamin, helps produce red blood cells and DNA.

The number of oranges you can safely eat in a day depends on various factors, including your individual health, dietary goals, and overall diet. For most people, eating 1-2 oranges a day is a safe and healthy amount. The amount of oranges you can eat may also vary depending on your age and activity level. One medium Navel orange has about three grams of fiber and 69.7 mg of vitamin C. The Food and Drug Administration advises getting 28 grams of fiber daily, while the Mayo Clinic recommends vitamin C intake of 75 milligrams (mg) a day for women and 90 mg a day for men.

Eating 1 to 2 oranges per day is a healthy amount for most people. Each medium-sized orange contains about 60-70 calories, along with important nutrients like vitamin C, fiber, potassium, and folate. This serving provides health benefits without adding too many calories to your daily diet. Consuming more than 2 oranges daily may lead to excessive calorie intake, especially if combined with other high-calorie foods. Eating 3 oranges, for instance, would add about 180-210 calories, which, over time, may contribute to weight gain if not balanced with physical activity.

Oranges vary in calorie content depending on their type and size. Navel oranges tend to have the highest calories, with a medium-sized Navel orange containing about 60-70 calories. Valencia oranges have a similar calorie count, with medium-sized Valencia oranges providing approximately 65-70 calories. These oranges are larger and sweeter, contributing to their higher calorie content.

Mandarins, including clementines and tangerines, have the lowest calorie count, with a single small mandarin containing about 40-50 calories. The smaller size and lighter sugar content contribute to this lower calorie range. However, because they are small, people often eat more than one, which can increase the total calorie intake.

Blood oranges, which are known for their tangy flavor and unique red hue, fall into the same range as Navel and Valencia oranges, with medium-sized blood oranges containing about 60-70 calories. Seville (sour) oranges, used primarily for marmalade, tend to have slightly fewer calories, averaging 50-60 calories due to their tartness and lower sugar content.

Calorie counts in oranges largely depend on the type and size. Juicing varieties like Valencia can increase calorie intake when consumed as juice rather than whole fruit, with 8 ounces of orange juice containing about 110-120 calories. Whole oranges, particularly smaller types like mandarins, are better for controlling portion sizes while still providing essential nutrients.

Oranges and other citrus fruits originated in the Southeast Himalayan foothills, covering areas of Assam (India), northern Myanmar, and western Yunnan (China). Fossil evidence from Yunnan suggests that citrus plants date back around 8 million years. Oranges were first cultivated in India more than 7,000 years ago and in China around 2,500 BCE. The sweet orange, a hybrid of pomelo and mandarin, emerged later.

The first written mention of oranges appeared in China around 314 BCE. Over 400 years later, during the Islamic Conquest in the 8th century, the sour orange was spread by the Moors across their vast empire, which included parts of China, India, Central Asia, the Middle East, North Africa, and Europe. By the 11th century, it had spread through the Arab world, Persia, Iraq, Syria, Egypt, and Spain, and later to Italy.