Fruits · Veg
Orange calories & nutrition
संतरा
Quick answer
Orange, 1 medium orange (≈130 g segments): about 48 kcal, 0.9 g protein, 10.3 g carbs and 0.2 g fat. Per 100 g (orange pulp (segments)): 37 kcal and 0.7 g protein.
Oranges are juicy, low in calories and a classic source of vitamin C.
Nutrition per serving
Choose a serving size. Values are for orange pulp (segments).
1 medium orange (≈130 g segments)
48kcal
0.9 g protein · 10.3 g carbs · 0.2 g fat
| Calories | 48 kcal |
|---|---|
| Protein | 0.9 g |
| Carbohydrates | 10.3 g |
| Fat | 0.2 g |
| Fibre | 1.7 g |
Nutrition per 100 g
For orange pulp (segments).
| Calories | 37 kcal |
|---|---|
| Protein | 0.7 g |
| Carbohydrates | 7.9 g |
| Fat | 0.1 g |
| Fibre | 1.3 g |
| Calcium | 20 mg |
| Iron | 0.8 mg |
Is orange good for your goals?
Weight loss
Orange is low in calories (37 kcal per 100 g), so it adds volume to meals without adding much energy.
Muscle building
Not a significant protein source (1.9 g per 100 kcal). Pair it with dal, paneer, eggs, curd or meat to reach your protein target.
- A whole orange keeps the fibre; juice drops most of it and is easy to over-drink.
- One glass of juice can take two or more oranges.
- Kinnow and mosambi are close relatives with similar calories.
Orange vs guava
| Nutrient | Orange | Guava |
|---|---|---|
| Calories | 37 kcal | 32 kcal |
| Protein | 0.7 g | 1.4 g |
| Carbs | 7.9 g | 5.1 g |
| Fat | 0.1 g | 0.3 g |
| Fibre | 1.3 g | 8.6 g |
| Protein per 100 kcal | 1.9 g | 4.5 g |
Frequently asked questions
Answers calculated from IFCT 2017 values. Educational information only.
Orange, 1 medium orange (≈130 g segments): about 48 kcal, with 0.9 g protein, 10.3 g carbohydrate and 0.2 g fat.
Orange, 1 glass fresh juice (≈250 g pulp): about 93 kcal, with 1.8 g protein, 19.8 g carbohydrate and 0.3 g fat.
100 g of orange pulp (segments) has about 0.7 g protein and 37 kcal — roughly 1.9 g of protein per 100 kcal.
Orange is low in calories (37 kcal per 100 g), so it adds volume to meals without adding much energy.
Not a significant protein source (1.9 g per 100 kcal). Pair it with dal, paneer, eggs, curd or meat to reach your protein target.
Source & method
Values per 100 g are from the Indian Food Composition Tables 2017 (ICMR–National Institute of Nutrition, Hyderabad), food code E047 “Orange, pulp”. Serving values are calculated from those figures; serving weights are typical household measures.
Last updated . Values vary with variety, brand and cooking. Not medical advice — nutrition disclaimer.
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