Nutrition for Orange

Calories, Protein, Vitamins and More


image of orange source

Orange Nutrition Summary

One orange (141 grams or 0.3 lb) contains 65 calories and 1 grams of protein. Orange consist of 87% water, 12% carbohydrates, and less than 1% of protein or fat.

Orange is an excellent source of many nutrients, including dietary fiber, Vitamin C, calcium and potassium.

In one orange:

  • Calories: 65
  • Protein: 1 g
  • Sugar: 12.9 g
  • Dietary fiber: 3.4 g
  • Fat: 0.3 g
There is no significant amounts of saturated fat, cholesterol or sodium in orange.

See the Orange Nutrition Chart for complete recommended daily values.
The specific nutritional values from USDA is for: Oranges, raw, Florida.

Calories in Orange

Orange has 65 calories per orange or 46 calories for every 100 grams. Most of its calories are from carbohydrates.

91 percent of calories in orange are from carbohydrates, 6% of calories are from protein and 4% of calories are from fat.

Calories from Carbs

The majority, or 91% of the calories in orange are from carbohydrates. The carbs in orange are mostly in the form of dietary fiber and sugar (21% and 79%). A great high-fiber food, a single orange contains 14% of recommended daily values or 3.4 grams of dietary fiber.

  • Dietary fiber: 3.4 g
  • Sugar: 12.9 g
There is no significant amounts of starch in orange.

Calories from Fat

A small portion, or 4% the calories in orange are from fat. Orange is very low in total fat, with 0.3 grams per orange. It also is cholestrol free. Most of the fat in orange are healthier unsaturated fats:

  • Total fat: 0.3 g
  • Monounsaturated fat: 0.1 g
  • Polyunsaturated fat: 0.1 g
There is no significant amounts of cholestrol or saturated fat in orange.

Calories Similar to Orange

Some other fruits or fruit juices with similar calories to orange by weight:

Protein in Orange

One orange has 1 grams of protein or about 2% of daily recommended intake. Orange is relatively low in protein, and is not a source of complete protein, containing little or small amounts of the majority of the nine essential amino acids.

  • Protein: 0.99 g
  • Isoleucine: 0.03 g
  • Lysine: 0.05 g
  • Phenylalanine: 0.03 g
  • Valine: 0.04 g
There is no significant amounts of tryptophan, threonine, leucine, methionine or histidine in orange.

Protein Similar to Orange

Some other fruits or fruit juices with similar amounts of protein to orange by weight:

Vitamins and Minerals in Orange

An good source of many nutrients, orange contains abundant amounts of Vitamin C, calcium and potassium. In fact, a single orange contains 85% of recommended daily values or 63.5 mg of Vitamin C.

Vitamins in orange (1 fruit):
  • Vitamin a: 15.5 ug
  • Thiamin: 0.1 mg
  • Riboflavin: 0.1 mg
  • Niacin: 0.6 mg
  • Vitamin b6: 0.1 mg
  • Vitamin c: 63.5 mg
  • Vitamin e: 0.3 mg
  • Folate: 24 ug
Minerals in orange (1 fruit):
  • Calcium: 60.6 mg
  • Potassium: 238.3 mg
  • Iron: 0.1 mg
  • Magnesium: 14.1 mg
  • Zinc: 0.1 mg
  • Selenium: 0.7 ug
  • Phosphorus: 16.9 mg
  • Copper: 0.1 mg
  • Choline: 11.8 mg
There is no significant amounts of manganese, pantothenic acid, vitamin b12 or vitamin k in orange.

Similar to Orange for Vitamin C

Here are some other fruits or fruit juices with similarly abundant amounts of Vitamin C to orange:

Flavonoids and Carotenoids in Orange [3]

Orange contains a number of healthy phytonutrients and antioxidants, specifically carotenoids beta-carotene, alpha-carotene and lutein + zeaxanthin. In one orange:

  • beta-carotene: 100 ug
  • alpha-carotene: 16 ug
  • lutein + zeaxanthin: 182 ug

Orange Nutrition Chart

Orange:

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Nutrition calculations are from Harvard Medical's nutrient guidelines [1] and USDA's food central database (2019) [2].
We calculated values from 2000 kCal daily recommended diet.

Orange in Cooking

Orange is in the top 10% of most popular ingredients for recipes. Orange can be consumed raw and is often juiced, sliced or peeled before cooking or serving. Most recipes call for one or two oranges.

Friends and Relatives of Orange

Other similar relatives:


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