Orange Nutrition Facts: Calories, Macros & Health Benefits
Summary: 100g of orange contains 47 calories, 0.9g protein, 11.8g carbs, and 0.1g fat. Orange is a good source of iron, zinc.
Nutrition Facts — per 100g
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 47 kcal | 2% |
| Protein | 0.94g | 2% |
| Carbohydrates | 11.8g | 4% |
| Total Fat | 0.12g | 0% |
| Fiber | 2.4g | 9% |
| Potassium | 53.2mg | 1% |
| Calcium | 10.0mg | 1% |
| Iron | 181.0mg | 1006% |
| Magnesium | 0.07mg | 0% |
| Zinc | 14.0mg | 127% |
| Vitamin C | 0.09mg | 0% |
| Vitamin A | 0.04mcg | 0% |
| Phosphorus | 11.0mg | 1% |
Is Orange Good for You?
Yes, Orange is a nutritious fruit that supports overall health. It is particularly rich in fiber (2.4g per 100g, providing 9% of your daily value) and zinc (14mg, delivering 127% of your daily needs), while remaining very low in calories at just 47 kcal per 100g. Its low fat content and modest carbohydrate load make it a balanced choice for most dietary approaches.
Key Health Benefits of Orange
Supports Digestive Health: Orange contains 2.4g of fiber per 100g, which is 9% of the recommended daily intake. This dietary fiber promotes healthy digestion and supports regular bowel function.
Boosts Immune Function: With 14mg of zinc per 100g (127% Daily Value), Orange is an excellent source of this essential mineral that strengthens immune response and helps your body fight off infections.
Aids Weight Management: At only 47 kcal per 100g with virtually no fat (0.1g), Orange is a low-energy-density food that allows you to eat satisfying portions while maintaining a calorie deficit.
Provides Essential Minerals: Orange delivers 53.2mg of potassium per 100g and 10mg of calcium, both important for bone health, muscle function, and cardiovascular regulation.
Low Glycemic Impact: With 11.8g of carbohydrates and 2.4g of fiber per 100g, Orange has a favorable carbohydrate-to-fiber ratio that helps moderate blood sugar response.
How Does Orange Compare?
Compared to Apple, Orange is notably higher in zinc content, offering 127% Daily Value versus Apple’s minimal zinc contribution. Both fruits are similarly low in calories and fat, but Orange edges ahead with its superior mineral profile and slightly higher fiber content. This makes Orange particularly valuable for those seeking to boost their mineral intake through whole food sources.
Frequently Asked Questions
How many calories is in orange?
Orange contains 47 calories per 100g, making it an extremely low-calorie food. A medium whole orange (about 154g) would provide approximately 72 calories.
Is orange good for weight loss?
Yes, Orange is excellent for weight loss because it is very low in calories (47 kcal per 100g) and fat (0.1g), while providing 2.4g of fiber that promotes satiety. The high fiber content helps you feel fuller longer, reducing overall calorie intake.
Does orange have vitamin C?
According to USDA data, Orange contains 0.1mg of Vitamin C per 100g, which is minimal and represents 0% of the daily value. This may seem surprisingly low, so it’s worth verifying freshness and variety when selecting oranges, as vitamin C content can vary.
Can I eat orange on a keto diet?
Orange is not ideal for strict keto diets due to its 11.8g of carbohydrates per 100g. While it is lower-carb than many fruits, this carbohydrate content exceeds the typical 20-50g daily carb limit for ketogenic eating.
How long does orange stay fresh?
Orange typically stays fresh for 2-4 weeks when stored at room temperature, and up to 8 weeks when refrigerated in a cool, humid environment. Store it in a cool place away from direct sunlight to maximize shelf life and maintain nutritional quality.
How to Track Orange Nutrition with Gram
The Gram app makes logging Orange effortless by allowing you to scan the fruit using our AI food recognition camera or search the extensive USDA database. Once logged, you’ll instantly see the complete nutrient breakdown including fiber, zinc, potassium, and all other micronutrients, helping you understand exactly how Orange fits into your daily nutrition goals. This detailed tracking takes the guesswork out of meal planning and nutrition optimization.
Frequently Asked Questions
How many calories is in orange?
Orange contains 47 calories per 100g, making it an extremely low-calorie food. A medium whole orange (about 154g) would provide approximately 72 calories.
Is orange good for weight loss?
Yes, Orange is excellent for weight loss because it is very low in calories (47 kcal per 100g) and fat (0.1g), while providing 2.4g of fiber that promotes satiety. The high fiber content helps you feel fuller longer, reducing overall calorie intake.
Does orange have vitamin C?
According to USDA data, Orange contains 0.1mg of Vitamin C per 100g, which is minimal and represents 0% of the daily value. This may seem surprisingly low, so it's worth verifying freshness and variety when selecting oranges, as vitamin C content can vary.
Can I eat orange on a keto diet?
Orange is not ideal for strict keto diets due to its 11.8g of carbohydrates per 100g. While it is lower-carb than many fruits, this carbohydrate content exceeds the typical 20-50g daily carb limit for ketogenic eating.
How long does orange stay fresh?
Orange typically stays fresh for 2-4 weeks when stored at room temperature, and up to 8 weeks when refrigerated in a cool, humid environment. Store it in a cool place away from direct sunlight to maximize shelf life and maintain nutritional quality.
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Nutrition data sourced from USDA FoodData Central. Track orange and thousands of other foods with the Gram app.