Calories in an Orange

Oranges are one of the most easily recognizable fruits in the world, as well as being the most cultivated fruit tree on the planet. Oranges taste delicious, and are well known to contain plenty of nutrients, minerals, and vitamins, the most well known of which is of course Vitamin C. As with most fruits, the orange is considered a very healthy food, but are there many calories in an orange? Many people these days are on calorie restricted diets, and if they want to eat oranges as part of their regular meals or snacks, they will need to know how many calories in an orange.

Below is a table showing the calories in oranges of various sizes. The calories in an orange do not include any of the inedible parts of an orange, i.e. the skin or seeds of the orange. We have listed the calories in an orange of three common sizes, being a small orange (96 grams), a medium orange (131 grams) and a large orange (184 grams).

Size Calories Carbohydrate Protein Fat
1 Large Orange
( 3-1/16″ Diameter)
86 21g 1.5g 0.3g
1 Medium Orange
( 2-5/8″ Diameter)
62 15.5g 1.25g 0.2g
1 Small Orange
( 2-3/8″ Diameter)
45 11g 0.8g 0.1g

How Many Calories in an Orange?

So what does the table tell us about how many calories are in an orange? Well firstly we can see that a small orange is only about 45 calories, which is not a huge amount. In fact an orange has about the same amount of calories as an apple. Most of the calories in oranges are in the form of sugars or carbs, and you can see from the list above that oranges are about 11% carbohydrate. If you are on a “low carb” diet of some sort, then knowing how many carbs are in an orange may be important information.

Glycemic Index of Oranges: LOW GI

Oranges have a GI ranking of between 40-44 depending on the variety of orange. This low GI rating means that the calories from an orange (or the energy from an orange) is released into your bloodstream slower than it would be if you had consumed some high GI foods such as candy, honey, or refined white bread. High GI food can cause your body to store fat, while low GI foods such as oranges will give you a more gradual supply of energy, which encourages your body to use some percentage of body fat for energy, rather than conserving it.

How Many Calories in an Orange

Orange Calories and Health

Knowing how many calories are in foods such as oranges is important, but knowing how many calories you should be consuming each day is perhaps even more important. Use this calorie calculator to find out what is the right number of calories for you to consume each day.

As a general rule, the more active your lifestyle, the more calories you will burn on a day-to-day basis, and therefore the more energy (in the form of food) you will need to consume. Your personal weight target will also play a role in designing your diet or eating plan. If you target is to lose half a pound per week, then chances are you will need to eat fewer calories than someone who is trying to increase their weight.

Vitamins in an Orange

Most people have heard that oranges are a great source of Vitamin C, but Vitamin C is just one of the many natural vitamins in a single orange or glass of orange juice. Below is a list of the vitamins in 1 orange of medium size:

  • Vitamin A – 295 IU
  • Vitamin B1 (thiamine) – 0.114 mg
  • Vitamin B2 (riboflavin) – 0.052 mg
  • Vitamin E – 0.24 mg
  • Niacin – 0.369 mg
  • Folate – 39 mcg
  • Pantothenic Acid – 0.328 mg
  • Vitamin B6 – 0.079 mg
  • Vitamin C – 69.7 mg

Minerals in an Orange

Along with the calories and vitamins in an orange, there are also plenty of minerals in this delicious fruit. A single orange has the following minerals:

  • Potassium – 237 mg
  • Calcium – 52 mg
  • Iron – 0.13 mg
  • Selenium 0.7 mcg
  • Manganese – 0.033 mg
  • Phosphorus – 18 mg
  • Magnesium – 13 mg
  • Copper – 0.059 mg
  • Zinc – 0.09 mg

Oranges are an amazingly healthy and versatile fruit; they can be eaten raw, turned into orange juice (although there are usually more calories in orange juice than raw oranges) or cooked in both savory and sweet dishes. They make an excellent snack, and because they are reasonably low in calories, while still being full of vitamins, they make a very healthy treat for kids.

Calories in an Orange