Calories in Orange

100 g of orange has 50 kcal, and 1 fruit of orange (154 g) has about 77 kcal.

50 kcalper 100 g

77 kcal in 1 fruit (154 g)

Very low density · 0.5 kcal per g

Protein 0.9g 7% of the calories
Carbs 11.8g 91% of the calories
Fat 0.1g 2% of the calories
Fiber 2.2g

Per 100 g. Figures from USDA FoodData Central. Averages across measured samples; a few percent either way is normal. Updated 2026-10-04.

100 g is about 12 minutes of walking, or 4 minutes of running, for a 70 kg body - context, not a debt to work off.

Orange nutrition facts

A dash means nobody measured it - not that there is none of it.

Per serving: 1 fruit (154 g)
Nutrient	Per 100 g	Per serving
Energy	50kcal	77kcal
Fat	0.14g	0.22g
Saturated Fat	0.01g	0.015g
Unsaturated Fat	0.12g	0.18g
Carbs	11.8g	18.1g
Sugars	9g	13.8g
Fiber	2.2g	3.4g
Protein	0.92g	1.4g
Salt	0.01g	0.015g
Water	86.7g	134g

Alcohol	0g	0g
Caffeine	0mg	0mg

Monounsaturated	0.023g	0.035g
Polyunsaturated	0.025g	0.039g
Omega-3	0.007g	0.011g
ALA	0.007g	0.011g
DHA	0g	0g
EPA	0g	0g
Omega-6	0.018g	0.028g
AA	0g	0g
LA	0.018g	0.028g
Cholesterol	0mg	0mg

Vitamin B1 (Thiamine)	0.078mg	0.12mg
Vitamin B2 (Riboflavin)	0.046mg	0.071mg
Vitamin B3 (Niacin)	0.35mg	0.55mg
Vitamin B6 (Pyridoxine)	0.07mg	0.11mg
Vitamin B12 (Cobalamin)	0µg	0µg
Folate (Vitamin B9)	28µg	43.1µg
Vitamin A	11µg	16.9µg
Vitamin C	56.2mg	86.5mg
Vitamin D	0IU	0IU
Vitamin E	0.18mg	0.28mg
Vitamin K	0µg	0µg
Choline	8.4mg	12.9mg

Calcium	42mg	64.7mg
Copper	0.054mg	0.083mg
Iron	0.22mg	0.34mg
Magnesium	10mg	15.4mg
Phosphorus	18mg	27.7mg
Potassium	174mg	268mg
Selenium	0.2µg	0.31µg
Zinc	0.09mg	0.14mg

Beta-carotene	71µg	109µg
Lycopene	0µg	0µg
Lutein + zeaxanthin	129µg	199µg
Flavonoids	43.5mg	67mg
Flavanones	42.6mg	65.6mg
Flavones	0.19mg	0.29mg
Flavonols	0.73mg	1.1mg

Cystine	0.01g	0.015g
Histidine	0.015g	0.023g
Isoleucine	0.021g	0.032g
Leucine	0.026g	0.04g
Lysine	0.042g	0.065g
Methionine	0.014g	0.022g
Phenylalanine	0.026g	0.04g
Threonine	0.016g	0.025g
Tryptophan	0.009g	0.014g
Tyrosine	0.014g	0.022g
Valine	0.033g	0.051g

Read it as an averageIt is what a laboratory measured, averaged over samples - variety, ripeness and cut all move it, and a few percent either way is normal.

What stands out in orange

1 fruit (154 g) is 77 kcal, about 4% of a 2,000 kcal day.

Medium in sugars9 g per 100 g (10% of the daily reference)
High in vitamin C56.2 mg per 100 g (70% of the daily reference)
Low in fat0.14 g per 100 g
Low in saturated fat0.01 g per 100 g
Low in salt0.01 g per 100 g

Claims follow the EU nutrition claims rules and the "high" warnings the UK/EU front-of-pack labels; the 2,000 kcal day is the reference intake for an average adult.

Calories in different amounts of orange

50 g	25 kcal
100 g	50 kcal
154 g1 fruit	77 kcal
200 g	100 kcal
308 g2 servings	154 kcal

Any amount g 77 kcal

Foods with similar calories

Other published foods within reach of 50 kcal per 100 g, so the number has something to sit against.

Apple 11 kcal more 61kcal / 100 g

Watermelon 20 kcal less 30kcal / 100 g

Raspberries 1 kcal more 51kcal / 100 g

Mango 10 kcal more 60kcal / 100 g

Peach 4 kcal less 46kcal / 100 g

Kiwi 8 kcal more 58kcal / 100 g

Questions about orange

1 fruit of orange (154 g) has 3.4 g of fiber, and 100 g has 2.2 g.

1 fruit of orange (154 g) has 13.8 g of sugar, and 100 g has 9 g.

It depends on the size: small (96 g) about 48 kcal; medium (131 g) about 66 kcal; large (184 g) about 92 kcal.

Yes. 100 g of orange has 56.2 mg of vitamin C, 70% of what an adult needs in a day.

Yes. 100 g of orange has 43.5 mg of flavonoids, mostly flavanones.

100 g of orange covers this much of an adult's daily need: vitamin C 70%.

It can be part of a diet that loses weight: what counts is the total calories you eat in a day, not any single food. 1 fruit of orange (154 g) has about 77 kcal. The calorie calculator works out how many you need.

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