In short:
- 100 g of orange contains 47 kcal, 0.9 g protein, 11.7 g carbohydrates and 2.4 g dietary fiber.
- One medium-sized orange covers almost 96% of an adult’s daily vitamin C requirement.
- An orange is not an important protein source, but it complements a plant-based diet well.
- Regular consumption of oranges has been linked to better cardiovascular health.
The orange is one of the most widely eaten fruits in Europe, yet its full nutrient profile often goes unnoticed. Orange nutrition facts are impressive: low energy content, a high concentration of vitamin C, and flavonoids that support the vascular system. More than calories – an orange offers a complete package of nutrients that helps maintain immunity, digestion and heart health.
What are the orange nutrition facts per 100 grams?
According to the TAI nutrition database, 100 g of fresh orange contains the following nutrients (TAI, 2015):
| Nutrient | Amount per 100 g |
|---|---|
| Energy | 47 kcal |
| Protein | 0.9 g |
| Fat | 0.1 g |
| Carbohydrates | 11.7 g |
| Dietary fiber | 2.4 g |
| Vitamin C | 59 mg |
| Potassium | 181 mg |
| Folic acid | 30 mcg |
| Calcium | 43 mg |
A medium-sized orange weighs about 130 g, which gives roughly 61 kcal and 77 mg of vitamin C. According to the EFSA recommendation, the recommended daily intake of vitamin C for adults is 80 mg – so one orange covers almost 96% of it (EFSA NDA Panel, 2013). The high water content typical of oranges (87%) explains their low energy density.
How much protein does an orange contain, and is it a good protein source?
What is protein – protein is the building block of muscles, enzymes and immune cells, and adults need 0.8–1.2 g per kilogram of body weight per day. An orange contains only 0.9 g of protein per 100 g, so it is not a primary protein source.
For comparison, EGG NUTRITIONAL VALUE is considerably higher – one egg (approx. 50 g) provides 6–7 g of protein of high biological value and is one of the best examples of protein concentration in the food world. Oranges and eggs complement each other well: the vitamin C in oranges increases the absorption of iron from plant sources and supports collagen synthesis, which is also a protein-dependent process.
Oranges do contain all 9 essential amino acids in small amounts, which makes them a useful addition to a varied plant-based diet.
Which health effects of eating oranges are scientifically proven?
Regular consumption of citrus fruits has been linked to several health effects confirmed in studies:
Cardiovascular health
Hesperidin – a flavonoid characteristic of oranges – improved vascular endothelial function and lowered systolic blood pressure in healthy volunteers in a randomized crossover study (Morand et al., 2011). This points to a role for oranges in a heart-healthy diet.
Immunity
Vitamin C is an evidence-based antioxidant that supports the work of neutrophils and lymphocytes. EFSA recognizes the normal function of the immune system and the reduction of oxidative stress as established effects of vitamin C (EFSA NDA Panel, 2013).
Weight and metabolism
A review study confirmed that consuming citrus juices and fruits is not associated with an increase in body weight and rather supports a healthy metabolic profile (Rampersaud & Valim, 2015).
Digestive tract
2.4 g of pectin-rich dietary fiber per 100 g supports normal bowel function and promotes the growth of beneficial bacteria in the colon.
Note: orange juice is not nutritionally equivalent to a whole orange – the pressing and pasteurization process reduces the concentration of dietary fiber and flavonoids. Also, EGG NUTRITIONAL VALUE and oranges make a well-complementing duo – eggs provide protein and fat, while oranges provide vitamin C and dietary fiber.
How can you add oranges to your daily diet?
Oranges suit many meals:
- Breakfast: a side with yogurt or oat flake porridge
- Snack: approx. 60 kcal, and the dietary fiber helps you feel full
- Salads: orange segments in a spinach or fennel salad
- Dressings: fresh orange juice + olive oil + mustard
- Iron absorption: an orange alongside iron-rich plant foods (legumes, leafy greens) increases iron bioavailability thanks to vitamin C
250 ml of orange juice has approx. 110 kcal and noticeably less dietary fiber than whole fruit – so always choose a whole orange.
References
- Rampersaud GC, Valim MF. (2015). 100% citrus juice: Nutritional contribution, dietary benefits, and association with anthropometric measures. Crit Rev Food Sci Nutr. 56(1):100–40. PMID: 26114306
- Morand C, Dubray C, Milenkovic D, et al. (2011). Hesperidin contributes to the vascular protective effects of orange juice: a randomized crossover study in healthy volunteers. Am J Clin Nutr. 93(1):73–80. PMID: 21068346
- EFSA NDA Panel. (2013). Scientific Opinion on Dietary Reference Values for Vitamin C. EFSA Journal. 11(11):3418. DOI: 10.2903/j.efsa.2013.3418
- TAI (National Institute for Health Development). (2015). Estonian nutrition and physical activity recommendations. Tallinn: TAI Publishing.
Frequently asked questions
How many calories are in an orange?
A medium-sized orange (approx. 130 g) contains roughly 61 kcal. 100 g of orange provides 47 kcal, which makes it one of the lower-calorie fruits.
Is an orange a good source of vitamin C?
Yes. One orange (130 g) contains about 77 mg of vitamin C, covering almost 96% of an adult’s daily requirement of 80 mg. It is one of the best natural sources of vitamin C.
Is an orange suitable if you’re on a diet?
Yes, an orange fits well into a weight-loss diet – it is low in energy (47 kcal/100 g), high in water (87%) and contains dietary fiber, which helps you feel full.
Is orange juice as healthy as a whole orange?
Not entirely. A whole orange contains more dietary fiber and flavonoids. Pressing and pasteurization reduce both the dietary fiber and some of the polyphenols. Choose whole fruit.
How does an orange help with iron absorption?
The vitamin C in an orange converts non-heme iron from plant foods (legumes, leafy greens) into a chemical form that is easily absorbed. That is why it is a good idea to add an orange to meals that contain plant-based iron sources.
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