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Orange Nutrition Facts: Is Orange Good for You?
Raw oranges are high in vitamin C, providing 59% of the Daily Value in a 100-gram serving. They are low in calories, fat, and sodium, and contain about 2.4 grams of dietary fiber. Oranges also contain 9.3 grams of sugar per 100 grams. Whether they are a healthy choice depends on the portion size and how they fit into your overall diet.
Per 100 g · Oranges, raw, all commercial varieties
What stands out in orange
- High in vitamin C. A 100-gram serving of raw orange provides 53.2 mg of vitamin C. This amount supplies 59% of the recommended Daily Value.
- Low in calories and fat. A 100-gram portion of raw orange contains 47 calories, less than 1 gram of protein, and only 0.12 grams of total fat. It has no cholesterol or sodium.
- Source of fiber. Oranges have 11.8 grams of total carbohydrates per 100 grams. This includes 2.4 grams of dietary fiber, which is 9% of the Daily Value, and 9.3 grams of total sugars.
- Contains B vitamins. A 100-gram serving also provides small amounts of B vitamins, including 8% of the Daily Value for folate and 7% for thiamin.
What to keep in mind
- While oranges contain fiber, most of their carbohydrates come from sugar. A 100-gram serving has 9.3 grams of total sugars. Portion size is a key consideration for managing sugar intake.
Orange nutrition facts per 100 g
| Nutrient | Per 100 g | % DV |
|---|---|---|
| Calories | 47 kcal | – |
| Protein | 0.94 g | 2% |
| Total fat | 0.12 g | 0% |
| Saturated fat | 0.01 g | 0% |
| Monounsaturated fat | 0.02 g | – |
| Polyunsaturated fat | 0.03 g | – |
| Cholesterol | 0 mg | 0% |
| Carbohydrate | 11.8 g | 4% |
| Dietary fiber | 2.4 g | 9% |
| Total sugars | 9.3 g | – |
| Water | 86.8 g | – |
| Sodium | 0 mg | 0% |
| Nutrient | Per 100 g | % DV |
|---|---|---|
| Potassium | 181 mg | 4% |
| Calcium | 40 mg | 3% |
| Iron | 0.1 mg | 1% |
| Magnesium | 10 mg | 2% |
| Phosphorus | 14 mg | 1% |
| Zinc | 0.07 mg | 1% |
| Copper | 0.04 mg | 5% |
| Manganese | 0.03 mg | 1% |
| Selenium | 0.5 mcg | 1% |
| Vitamin A (RAE) | 11 mcg | 1% |
| Vitamin C | 53.2 mg | 59% |
| Vitamin D | 0 mcg | 0% |
| Vitamin E | 0.18 mg | 1% |
| Vitamin K | 0 mcg | 0% |
| Thiamin (B1) | 0.09 mg | 7% |
| Riboflavin (B2) | 0.04 mg | 3% |
| Niacin (B3) | 0.28 mg | 2% |
| Vitamin B6 | 0.06 mg | 4% |
| Folate (DFE) | 30 mcg | 8% |
| Vitamin B12 | 0 mcg | 0% |
| Choline | 8.4 mg | 2% |
% Daily Value uses the FDA Daily Values for adults and children 4 years and older. Highlighted rows are 20% DV or more per 100 g. A dash means no Daily Value is set.
Orange by portion
The nutrition in an orange changes with its size. A small orange (96 g) has about 45 calories, 11.3 grams of carbohydrates, and 2.3 grams of fiber. A typical fruit described as ‘1 fruit (2-5/8″ dia)’ weighs 131 grams and provides 62 calories and 3.1 grams of fiber. For a larger portion, one cup of orange sections (180 g) contains 85 calories, 21.2 grams of carbohydrates, and 4.3 grams of fiber, along with 16.7 grams of sugar.
| USDA portion | Weight | Calories | Protein | Carbs | Fiber | Fat |
|---|---|---|---|---|---|---|
| 1 cup, sections | 180 g | 85 | 1.7 g | 21.2 g | 4.3 g | 0.2 g |
| 1 large (3-1/16″ dia) | 184 g | 86 | 1.7 g | 21.7 g | 4.4 g | 0.2 g |
| 1 small (2-3/8″ dia) | 96 g | 45 | 0.9 g | 11.3 g | 2.3 g | 0.1 g |
| 1 fruit (2-5/8″ dia) | 131 g | 62 | 1.2 g | 15.5 g | 3.1 g | 0.2 g |
How orange compares with other fruits
Compared to the 30 other fruits on this site, raw oranges rank highly for certain nutrients. They are the fourth-highest source of vitamin C and the fifth-highest for folate. Oranges also rank third for calcium content among these fruits. However, they have lower amounts of other nutrients, ranking 29th for iron and 28th for total fat. Per 100 grams, the calorie count of an orange (47 kcal) is similar to that of plums (46 kcal), blackberries (43 kcal), and papaya (43 kcal). Pineapple is slightly higher in calories and carbohydrates, with 50 kcal and 13.1 grams of carbs.
| Per 100 g | Calories | Protein | Carbs | Fiber | Fat |
|---|---|---|---|---|---|
| Orange | 47 | 0.94 g | 11.8 g | 2.4 g | 0.12 g |
| Plum | 46 | 0.7 g | 11.4 g | 1.4 g | 0.28 g |
| Pineapple | 50 | 0.54 g | 13.1 g | 1.4 g | 0.12 g |
| Blackberries | 43 | 1.4 g | 9.6 g | 5.3 g | 0.49 g |
| Papaya | 43 | 0.47 g | 10.8 g | 1.7 g | 0.26 g |
Quick answers
How many calories are in an orange?
The calorie count depends on the size. A small orange (96 g) has 45 calories, while a large one (184 g) has 86 calories. A standard 100-gram serving of raw orange contains 47 calories.
How much sugar is in an orange?
A typical orange (131 g) contains about 12.2 grams of total sugars. A 100-gram serving has 9.3 grams of sugar, and one cup of orange sections has 16.7 grams.
How much fiber is in an orange?
A 100-gram serving of orange provides 2.4 grams of dietary fiber, which is 9% of the Daily Value. A large orange (184 g) contains 4.4 grams of fiber.
When to talk to a doctor or dietitian
- This page describes nutrient content, not medical advice. If a health condition, medicine or pregnancy affects what you eat, a doctor or registered dietitian can tell you how orange fits your situation.
Last updated October 21, 2026