Orange (raw)
One orange covers most of your daily vitamin C needs.
1 Amount
How it fits your macros
Get your daily targets with the macro calculator to see what share of your day this portion covers.
Orange for gym-goers
Per 100 g, orange (raw) provides 47 kcal, 0.9 g protein, 11.8 g carbohydrate (2.4 g fiber, 9.4 g sugars) and 0.1 g fat (0 g saturated). It's mainly a carb source, so pair it with some protein to make a complete meal.
A typical serving (1 medium orange, about 131 g) comes to roughly 62 kcal and 1.2 g protein.
These are typical averages. Brand, variety, ripeness and cooking method all shift the numbers, so weigh food in the same state (raw or cooked) as the entry you log.
About Orange
A raw, peeled orange gives you about 47 kcal per 100 g. One medium fruit has around 70 mg of vitamin C, and compared with most fruits it also carries a bit more calcium, though the amount is still small.
In a gym diet
Oranges are a refreshing, hydrating snack with enough natural sugar for a little quick energy without much bulk. Eating the segments whole keeps the membranes and some fiber, so they fill you up more than juice. Some lifters bring orange slices to long training sessions or matches for easy carbs and fluid. Modest calories and lots of water make them a good fit on a cut.
Preparation and cooking
Weigh after peeling, because the rind is a noticeable part of the whole-fruit weight. Leaving some white pith on adds a little fiber. Juicing removes most of the fiber and makes it easy to drink the sugar of two or three oranges in one glass.
Buying and storage
Choose oranges that feel heavy for their size, a sign of juiciness. They keep a week at room temperature or longer in the fridge. If you buy juice, get 100% juice rather than juice drinks with added sugar, and remember it's still concentrated sugar.
Things to watch
The acidity can make reflux or heartburn worse in some people. If you're watching calories, measure orange juice instead of pouring freely.
Meal ideas
- Breakfast side: one orange with scrambled eggs and whole-grain toast.
- Training snack: orange segments and a handful of salted almonds for a long hike or session.
- Citrus salad: orange segments, grilled chicken, red onion, mint and olive oil.
Nutrient highlights
Excellent source (20% DV or more per 100 g): Vitamin C (59%).
How it ranks among 18 Fruits
| Protein per 100 kcal | 1.9 g | #6 of 18 |
| Protein per 100 g | 0.9 g | #8 of 18 |
| Fiber per 100 g | 2.4 g | #8 of 18 |
| Lowest calories per 100 g | 47 kcal | #5 of 18 |
Ranked within this category of the gym.diet food database (1 = best for that measure).
Similar foods
Grapefruit, pink/red (raw)
42 kcal · P 0.8 · C 10.7 · F 0.1
→Watermelon (raw)
30 kcal · P 0.6 · C 7.6 · F 0.2
→Kiwifruit, green (raw)
61 kcal · P 1.1 · C 14.7 · F 0.5
→Pomegranate arils (raw)
83 kcal · P 1.7 · C 18.7 · F 1.2
→Cherries, sweet (raw)
63 kcal · P 1.1 · C 16 · F 0.2
→Strawberries (raw)
32 kcal · P 0.7 · C 7.7 · F 0.3
Source
Approximate per-100 g values compiled from USDA FoodData Central (SR Legacy / Foundation Foods), rounded. Daily Values are the U.S. FDA reference amounts for adults (2,000 kcal diet).
Frequently asked questions
How many calories are in orange?
Orange (raw) has about 47 kcal per 100 g, or roughly 62 kcal per 1 medium orange (131 g).
How much protein is in orange?
About 0.9 g of protein per 100 g and 1.2 g per 1 medium orange. That works out to 1.9 g per 100 kcal, so it's not primarily a protein source.
Is orange good for cutting or bulking?
It works in either phase. What matters is how it fits into your total calories and protein for the day.
Is orange juice as healthy as eating an orange?
A whole orange fills you up more because it keeps the fiber and takes longer to eat. Juice gives similar vitamin C but concentrates the sugar and calories. A small glass now and then is fine. For appetite control, stick with the fruit.
Can vitamin C from oranges help prevent colds in athletes?
Reviews suggest regular vitamin C intake may slightly shorten colds and may lower cold risk in people under heavy physical stress, such as endurance athletes. In the general population it doesn't reliably prevent colds. One orange already covers most of your daily needs, so megadoses are rarely necessary.
Nutrition Facts
* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. Values approximate.