How healthy is orange?
Is orange healthy? Yes, for most people. Orange scores 84/100 on the HowHealthyIs Score: 100 g provides 47 kcal, 53 mg vitamin C and 2.4 g fiber. One medium orange covers most of an adult's daily vitamin C for about 60 kcal. Source: USDA FoodData Central.
Score explained
The score compares nutrient density per 100 kcal across every food we cover (NRF9.3 method). Orange ranks higher than 84% of them.
Counts in favor (% daily value per 100 kcal)
- Vitamin C100%
- Fiber18%
- Potassium8%
- Calcium7%
- Magnesium5%
- Protein4%
- Vitamin A3%
- Vitamin E3%
- Iron1%
Counts against
- Saturated fat0%
- Added sugars0%
- Sodium0%
Raw NRF9.3: 148 minus 0 = 148. The score is not a verdict on whether to eat a food; portion, the whole meal and your own health matter more. Full methodology
How many calories are in orange?
Calories62kcal
Protein1.2g
Carbohydrates15g
Fat0.2g
Fiber3.1g
Sugars12g
| Nutrient | Per 100 g | Per portion | %DV |
|---|---|---|---|
| Energy and macronutrients | |||
| Calories | 47 kcal | 62 kcal | |
| Protein | 0.9 g | 1.2 g | 2% |
| Carbohydrates | 12 g | 15 g | 6% |
| Fiber | 2.4 g | 3.1 g | 11% |
| Sugars | 9.3 g | 12 g | |
| Added sugars | 0 g | 0 g | 0% |
| Fat | 0.1 g | 0.2 g | 0% |
| Saturated fat | <0.1 g | <0.1 g | 0% |
| Vitamins | |||
| Vitamin A | 11 µg | 14 µg | 2% |
| Vitamin C | 53 mg | 70 mg | 77% |
| Vitamin E | 0.2 mg | 0.2 mg | 2% |
| Minerals | |||
| Calcium | 40 mg | 52 mg | 4% |
| Iron | 0.1 mg | 0.1 mg | 1% |
| Potassium | 181 mg | 237 mg | 5% |
| Magnesium | 10 mg | 13 mg | 3% |
| Sodium | 0 mg | 0 mg | 0% |
Source: USDA FoodData Central, "Oranges, raw, all commercial varieties" (FDC 169097). Values rounded.
Why is orange good for you?
- 70 mg vitamin C in 1 medium orange, 77% of the daily value. Vitamin C contributes to the normal function of the immune system.
- 3.1 g fiber in 1 medium orange, 11% of the daily value. Most adults eat well under the 28 g daily value for fiber.
Good ways to use it
- Meeting vitamin C needs
- Eating alongside iron-rich plant foods, since vitamin C helps iron absorption
What should you watch out for?
- Orange juice is far less filling than the whole fruit and has little fiber.
Which fruits score higher?
Other fruits with more nutrition per calorie. Variety matters more than picking one winner.
How does orange compare?
Common questions about orange
How many calories are in orange?
100 g of orange has 47 kcal. A typical portion, 1 medium orange (131 g), has about 62 kcal.
How much protein is in orange?
Orange has 0.9 g of protein per 100 g, or about 1.2 g in 1 medium orange.
Is orange good for weight loss?
Orange is low in calories (47 kcal per 100 g), so it adds volume to meals without many calories. No single food causes weight loss; the overall diet does.