Per portion: 62 kcal
Protein: 1.23 g
Carbs: 15.39 g
Fat: 0.16 g
Fibre: 3.14 g

Your portion

62kcal · 258 kJ

Protein: 1.23 g
Carbs: 15.39 g
Fat: 0.16 g

A medium orange is mostly water and carbohydrate, with about 15 grams of carbs, 12 of which are naturally occurring sugars. It provides just over 3 grams of fibre and very little protein or fat, making it a light, hydrating fruit. Its real standout is vitamin C, delivering 66% of the daily reference per fruit, plus a useful 15% of your daily folate.

One medium orange is a portable, easy snack that works well mid-morning or as a sweet finish to a meal. It’s gentle on calories, so it fits easily into most days, but the sugar load means it’s best eaten whole rather than as juice to keep the fibre. Pair it with a handful of nuts or some yogurt if you need more staying power, since it’s low in protein and fat.

Nutrition claims, per 100 g:

High Vitamin C · 66% Source Folate (B9) · 15% Low fat

Full nutrition

Nutrition

per 1 medium (131 g)

Energy	62 kcal	3.1%
Energy	258 kJ	3.1%
Protein	1.23 g	2.5%
Carbohydrates	15.39 g	5.9%
of which sugars	12.25 g	13.6%
Fibre	3.14 g	12.6%
Fat	0.16 g	0.2%
of which saturates	0.02 g	0.1%
Monounsaturated	0.03 g
Polyunsaturated	0.03 g
Trans fat	0.0 g
Cholesterol	0.0 mg
Water	113.64 g
Ash	0.58 g

Minerals

Potassium 237.11 mg 11.9%

Calcium 52.4 mg 6.6%

Magnesium 13.1 mg 3.5%

Phosphorus 18.34 mg 2.6%

Sodium 0.0 mg

Iron 0.13 mg 0.9%

Zinc 0.09 mg 0.9%

Copper 0.06 mg 6.0%

Manganese 0.03 mg 1.5%

Selenium 0.66 µg 1.2%

Vitamins

Vitamin A (RAE) 14.41 µg 1.8%

Vitamin C 69.69 mg 87.1%

Vitamin D 0.0 µg

Vitamin E 0.24 mg 2.0%

Vitamin K 0.0 µg

Thiamin (B1) 0.11 mg 10.0%

Riboflavin (B2) 0.05 mg 3.6%

Niacin (B3) 0.37 mg 2.3%

Pantothenic acid (B5) 0.33 mg 5.5%

Vitamin B6 0.08 mg 5.7%

Folate (B9) 39.3 µg 19.6%

Vitamin B12 0.0 µg

Choline 11.0 mg

Beta-carotene 93.01 µg

Fatty acids

Omega-3 (EPA) 0.0 g

Omega-3 (DHA) 0.0 g

Amino acids

Tryptophan 0.01 g

Leucine 0.06 g

Isoleucine 0.03 g

Valine 0.05 g

Lysine 0.03 g

Nutrition from USDA FoodData Central (public domain), scaled to the stated portion. Reference intakes: EU Regulation 1169/2011. Percentages track your portion; claim badges are per 100 g (Reg. 1169/2011, 1924/2006).

How it compares

Against 379 other foods in “Fruits and Fruit Juices”, per 100 g. The mark is this food; the faint line is the category median.

Energy 47.0 · higher than 25%

Protein 0.94 · higher than 72%

Fibre 2.4 · higher than 65%

Common portions

cup, sections — 180 g (85 kcal)
large (3-1/16" dia) — 184 g (86 kcal)
small (2-3/8" dia) — 96 g (45 kcal)
fruit (2-5/8" dia) — 131 g (62 kcal)

Sources

USDA FoodData Central — Oranges, raw, all commercial varieties — Nutrition values for Oranges, raw, all commercial varieties.

Jan Horák — Founder & Engineer, Kaloria

Jan Horák is the founder and lead engineer of Kaloria, an AI-powered calorie and nutrition tracking app for iOS and Android. He builds and ships the app's photo and voice food-logging pipeline himself and writes about the nutrition math, product tradeoffs, and app-comparison data behind it.

Orange