Orange: calories, protein, vitamins
USDA FoodData Central data, retrieved October 2026 · state: fresh
Orange: 47 kcal, 0.9 g protein, 0.1 g fat and 11.8 g carbohydrate per 100 g. A typical portion is 1 medium orange (180 g): about 85 kcal. Below you will find a table with the share of the daily reference, a comparison with five similar foods and where the numbers come from.
- High in vitamin C · 64%
- Low in fat
| Nutrition | per 100 g | % daily value | portion (180 g) | % daily value |
|---|---|---|---|---|
| Calories | 47 kcal | 2% | 85 kcal | 4% |
| Protein | 0.94 g | 2% | 1.69 g | 3% |
| Fat | 0.12 g | — | 0.22 g | — |
| Carbohydrate | 11.8 g | — | 21.2 g | — |
| Fibre | 2.4 g | 8% | 4.32 g | 14% |
| Sugar(limit) | 9.35 g | 10% | 16.8 g | 19% |
| Saturated fat(limit) | 0.02 g | 0% | 0.03 g | 0% |
| Sodium(limit) | 0 mg | 0% | 0 mg | 0% |
| Vitamin C | 53.2 mg | 64% | 95.8 mg | 116% |
| Vitamin B1 (thiamine) | 0.09 mg | 8% | 0.16 mg | 14% |
| Folate | 30 µg | 8% | 54 µg | 14% |
| Potassium | 181 mg | 6% | 326 mg | 11% |
| Copper | 0.05 mg | 5% | 0.08 mg | 9% |
| Vitamin B6 | 0.06 mg | 5% | 0.11 mg | 8% |
Typical portion: 1 medium orange, 180 g, about 85 kcal. % daily value is for a reference adult (average of men and women); "limit" marks a daily limit, not a target. "High" starts at 20% per 100 g.
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Calories from a photoThese are general estimates generated from published formulas, not a medical prescription. Not reviewed by a doctor or registered dietitian.
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Every number on this page (calorie targets, macro splits and any suggested meal plan) is produced by formulas (Mifflin-St Jeor for basal metabolic rate, standard activity multipliers) or, for AI-generated meal plans, by a language model applying those same formulas. On meal-plan pages the carbohydrate figure for each meal is calculated by difference: total calories minus protein and fat calories, divided by 4. It is not measured or estimated on its own, so read it as an arithmetic balance and not as an independent nutritional analysis of the dish. None of it is individualized medical or nutritional advice, and none of it has been reviewed by a registered dietitian, physician or other licensed healthcare professional.
Ask your doctor or a registered dietitian what is right for you before starting a new diet, especially if you are pregnant or breastfeeding, have a diagnosed medical condition, take prescription medication, or have a history of disordered eating. If you have kidney disease or another medical condition, ask your clinician before raising protein.
Mealyno never recommends a calorie target below your calculated Basal Metabolic Rate (BMR), the minimum energy your body needs at complete rest. Even the most aggressive weight-loss setting is clamped at that floor.
Calorie and BMR estimates use the Mifflin-St Jeor equation (Mifflin MD, St Jeor ST, et al. Am J Clin Nutr. 1990).
Generated: October 2026
Also searched as: oranges.
About this food: Orange
Everything here refers to the peeled orange: the segments with the white pith removed. A whole orange with its peel weighs well over the 180 g listed as the portion, which is a cup of sections, so weigh the segments if you want an exact entry. A medium fruit usually gives somewhat less than a cup.
Juice and fruit are different entries in practice. A glass of fresh juice takes two or three oranges, yet it contains almost none of the fibre that the segments carry (2.4 g per 100 g), and it goes down in a minute. Segments take longer to eat and fill the plate more. If you squeeze juice at home, log the juice itself rather than the oranges you started with.
When buying, pick fruit that feels heavy for its size, which usually means juicy flesh. Thin-skinned oranges are easier to peel and tend to have more edible flesh per kilogram. Zest grated into baking or yoghurt adds flavour for a negligible amount of energy. Mandarins, popular in Ukraine around New Year, and grapefruit are separate foods with their own figures. At 47 kcal per 100 g, an orange sits among the lighter fruits.
What it is high and low in
Orange is high in vitamin C (64%) per 100 g (share of the daily reference in brackets).
It is low in fat (up to 3 g per 100 g). The rule is the same for every food: "high" means at least 20% of the daily reference in 100 g, "good source" means 10-19%. For protein it takes at least 8 g per 100 g and a fifth of the calories from protein.
How it compares with similar foods
We compared orange with the five foods in our table that are closest in composition (Sour cherries, Plum, Grapefruit, Pineapple and Apricot), per 100 g.
Rank among the six: Protein (1 = most): 3rd of 6; Calories (1 = fewest): 3rd of 6; Fibre (1 = most): 1st of 6; Carbohydrate (1 = fewest): 4th of 6. The order is computed from the USDA values, so it moves if the table changes.
| Food | kcal | protein | fat | carbs | fibre |
|---|---|---|---|---|---|
| Orange | 47 | 0.9 | 0.1 | 11.8 | 2.4 |
| Sour cherries | 50 | 1 | 0.3 | 12.2 | 1.6 |
| Plum | 46 | 0.7 | 0.3 | 11.4 | 1.4 |
| Grapefruit | 42 | 0.8 | 0.1 | 10.7 | 1.6 |
| Pineapple | 50 | 0.5 | 0.1 | 13.1 | 1.4 |
| Apricot | 48 | 1.4 | 0.4 | 11.1 | 2 |
All values per 100 g.
Where the numbers come from
The values on this page come from USDA FoodData Central, SR Legacy (entry 169097: "Oranges, raw, all commercial varieties"). It is the US government's reference database and its data is public domain (CC0). We retrieved it on October 4, 2026 and show it per 100 g of the food in the stated state (fresh). When USDA reports no value for a vitamin or mineral we write "no data", never zero.
The daily value column compares each amount with a reference adult: the average of the adult male and female values in the US and Canada Dietary Reference Intakes (age 19-30), a 2,000 kcal day and 50 g of protein. Sodium (2300 mg), sugar (90 g of total sugars, the EU reference intake) and saturated fat (22 g, under 10% of calories) are limits, not targets. These are general guides for healthy adults, not medical advice.
The portion weight matches one of USDA's own household measures for this entry.
Calorie and nutrient questions
How many calories are in 100 g of orange?
47 kcal per 100 g, with 0.9 g protein, 0.1 g fat and 11.8 g carbohydrate. A typical portion (1 medium orange, 180 g) has about 85 kcal.
How much protein is in orange?
100 g has 0.9 g of protein, which is 2% of a 50 g daily reference, and a typical portion (180 g) has 1.7 g. Protein supplies 7% of its calories.
Which vitamins and minerals does orange contain?
The most per 100 g, as a share of the daily reference: vitamin C 53.2 mg (64%). Every other tracked vitamin or mineral is under 10% or has no USDA value.