{"id":35721,"date":"2023-04-25T10:22:10","date_gmt":"2023-04-25T08:22:10","guid":{"rendered":"https:\/\/getindya.com\/?p=35721"},"modified":"2026-11-03T17:29:37","modified_gmt":"2026-11-03T16:29:37","slug":"orange-calories","status":"publish","type":"post","link":"https:\/\/getindya.com\/en\/orange-calories\/","title":{"rendered":"How Many Calories Does an Orange Contain?"},"content":{"rendered":"\n<p><span style=\"font-weight: 400\">Fresh <\/span><b>oranges<\/b><span style=\"font-weight: 400\"> , if you enjoy them, fit perfectly into a <\/span><a href=\"https:\/\/getindya.com\/en\/importance-varied-diet\/\"><span style=\"font-weight: 400\">varied diet<\/span><\/a><span style=\"font-weight: 400\"> that is balanced.<\/span><\/p>\n<p><span style=\"font-weight: 400\">Today we explore this wonderful fruit: orange calories, macro- and micronutrients, and benefits for athletes.<\/span><\/p>\n<p><span style=\"font-weight: 400\">Let us begin!<\/span><\/p>\n<p>\u00a0<\/p>\n<h2><span style=\"font-weight: 400\">How Many Calories Are in 100 Grams of Orange?<\/span><\/h2>\n<p><span style=\"font-weight: 400\">How much <\/span><b>energy<\/b><span style=\"font-weight: 400\"> do oranges provide? Let us see.<\/span><\/p>\n<p>\u00a0<\/p>\n<h3><span style=\"font-weight: 400\">Orange Calories<\/span><\/h3>\n<p><b>100 grams of orange <\/b><span style=\"font-weight: 400\">contain<\/span><b> 68 calories. <\/b><span style=\"font-weight: 400\">This refers to peeled orange with its pulp.\u00a0<\/span><\/p>\n<p>\u00a0<\/p>\n<h3><span style=\"font-weight: 400\">Orange Macronutrients<\/span><span style=\"font-weight: 400\"><br \/><\/span><\/h3>\n<p><b>100 grams of orange<\/b><span style=\"font-weight: 400\"> contain these macros:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400\" aria-level=\"1\"><b>Protein:<\/b> <span style=\"font-weight: 400\">1 g &#8211; 4 kcal &#8211; (6% of total energy)<\/span><\/li>\n<li style=\"font-weight: 400\" aria-level=\"1\"><b>Carbohydrates:<\/b> <span style=\"font-weight: 400\">16 g &#8211; 64 kcal &#8211; (94% of total energy)<\/span><\/li>\n<li style=\"font-weight: 400\" aria-level=\"1\"><b>Fat:<\/b> <span style=\"font-weight: 400\">0 g &#8211; 0 kcal &#8211; (0% of total energy)<\/span><\/li>\n<\/ul>\n<p>\u00a0<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"wp-image-29665 size-medium aligncenter\" src=\"https:\/\/getindya.com\/wp-content\/uploads\/calorias-naranja-grafico-300x300.jpg\" alt=\"orange calorie chart\" width=\"300\" height=\"300\" title=\"\" srcset=\"https:\/\/getindya.com\/wp-content\/uploads\/calorias-naranja-grafico-300x300.jpg 300w, https:\/\/getindya.com\/wp-content\/uploads\/calorias-naranja-grafico-150x150.jpg 150w, https:\/\/getindya.com\/wp-content\/uploads\/calorias-naranja-grafico-768x769.jpg 768w, https:\/\/getindya.com\/wp-content\/uploads\/calorias-naranja-grafico.jpg 1080w\" sizes=\"auto, (max-width: 300px) 100vw, 300px\" \/><\/p>\n<p>\u00a0<\/p>\n<h3><span style=\"font-weight: 400\">Orange Micronutrients<\/span><\/h3>\n<p><span style=\"font-weight: 400\">What about the <\/span><b>micronutrients<\/b><span style=\"font-weight: 400\"> in oranges?<\/span><\/p>\n<h4><span style=\"font-weight: 400\">Vitamins:<\/span><\/h4>\n<ul>\n<li style=\"font-weight: 400\" aria-level=\"1\"><b>Vitamin B1 (thiamine)<\/b><span style=\"font-weight: 400\">: 0.087 mg<\/span><\/li>\n<li style=\"font-weight: 400\" aria-level=\"1\"><b>Vitamin B2 (riboflavin)<\/b><span style=\"font-weight: 400\">: 0.04 mg<\/span><\/li>\n<li style=\"font-weight: 400\" aria-level=\"1\"><b>Vitamin B3 (niacin):<\/b><span style=\"font-weight: 400\"> 0,274 mg<\/span><\/li>\n<li style=\"font-weight: 400\" aria-level=\"1\"><b>Vitamin B5 (pantothenic acid)<\/b><span style=\"font-weight: 400\">: 0.25 mg<\/span><\/li>\n<li style=\"font-weight: 400\" aria-level=\"1\"><b>Vitamin B6 (pyridoxine)<\/b><span style=\"font-weight: 400\">: 0.063 mg<\/span><\/li>\n<li style=\"font-weight: 400\" aria-level=\"1\"><b>Vitamin B9 (folic acid):<\/b><span style=\"font-weight: 400\"> 39 micrograms<\/span><\/li>\n<li style=\"font-weight: 400\" aria-level=\"1\"><b>Vitamin B12 (cyanocobalamin)<\/b><span style=\"font-weight: 400\">: 0 micrograms<\/span><\/li>\n<li style=\"font-weight: 400\" aria-level=\"1\"><b>Vitamin C<\/b><span style=\"font-weight: 400\">: 48.5 mg<\/span><\/li>\n<li style=\"font-weight: 400\" aria-level=\"1\"><b>Vitamin A:<\/b><span style=\"font-weight: 400\"> 0 micrograms<\/span><\/li>\n<li style=\"font-weight: 400\" aria-level=\"1\"><b>Vitamin D:<\/b><span style=\"font-weight: 400\"> 0 micrograms<\/span><\/li>\n<li style=\"font-weight: 400\" aria-level=\"1\"><b>Vitamin E:<\/b><span style=\"font-weight: 400\"> 0 mg<\/span><\/li>\n<li style=\"font-weight: 400\" aria-level=\"1\"><b>Vitamin K:<\/b><span style=\"font-weight: 400\"> 0.1 micrograms<\/span><\/li>\n<\/ul>\n<p>\u00a0<\/p>\n<h4><span style=\"font-weight: 400\">Minerals:<\/span><\/h4>\n<ul>\n<li style=\"font-weight: 400\" aria-level=\"1\"><b>Calcium:<\/b><span style=\"font-weight: 400\"> 40 mg<\/span><\/li>\n<li style=\"font-weight: 400\" aria-level=\"1\"><b>Iron:<\/b><span style=\"font-weight: 400\"> 0.09 mg\u00a0<\/span><\/li>\n<li style=\"font-weight: 400\" aria-level=\"1\"><b>Magnesium:<\/b><span style=\"font-weight: 400\"> 10 mg\u00a0<\/span><\/li>\n<li style=\"font-weight: 400\" aria-level=\"1\"><b>Zinc:<\/b><span style=\"font-weight: 400\"> 0.06 mg\u00a0<\/span><\/li>\n<li style=\"font-weight: 400\" aria-level=\"1\"><b>Sodium: 0<\/b><span style=\"font-weight: 400\"> mg\u00a0<\/span><\/li>\n<li style=\"font-weight: 400\" aria-level=\"1\"><b>Potassium:<\/b><span style=\"font-weight: 400\"> 179 mg\u00a0<\/span><\/li>\n<li style=\"font-weight: 400\" aria-level=\"1\"><b>Phosphorus:<\/b><span style=\"font-weight: 400\"> 17 mg\u00a0<\/span><\/li>\n<li style=\"font-weight: 400\" aria-level=\"1\"><b>Selenium:<\/b><span style=\"font-weight: 400\">\u00a0 0.05 micrograms\u00a0<\/span><\/li>\n<\/ul>\n<p>\u00a0<\/p>\n<h2><span style=\"font-weight: 400\">How Much Does an Orange Weigh?<\/span><\/h2>\n<p><span style=\"font-weight: 400\">It varies, but a medium orange generally weighs <\/span><b>150 g to 200 g<\/b><span style=\"font-weight: 400\">.\u00a0<\/span><\/p>\n<p>\u00a0<\/p>\n<h3><span style=\"font-weight: 400\">How Many Calories Are in an Orange?<\/span><\/h3>\n<p><span style=\"font-weight: 400\">What are the <\/span><b>calories in a standard orange<\/b><span style=\"font-weight: 400\"> ? One provides approximately <\/span><b>80 to 85 calories<\/b><span style=\"font-weight: 400\">.<\/span><\/p>\n<p>\u00a0<\/p>\n<h2><span style=\"font-weight: 400\">How Many Calories Are in Fresh Orange Juice?<\/span><\/h2>\n<p><span style=\"font-weight: 400\">\u00a0What about <\/span><b>fresh orange juice<\/b><span style=\"font-weight: 400\">? Approximately 250 ml with pulp contains <\/span><b>130 calories<\/b><span style=\"font-weight: 400\">.<\/span><\/p>\n<p>\u00a0<\/p>\n<h3><span style=\"font-weight: 400\">Is Drinking Orange Juice Good for You?<\/span><\/h3>\n<p><span style=\"font-weight: 400\">A serving of <\/span><b>orange juice<\/b><span style=\"font-weight: 400\"> can fit when freshly squeezed, with pulp, alongside other foods and an active lifestyle.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400\">For satiety, consider the whole meal&#8217;s glycaemic response rather than only one food&#8217;s <\/span><b>glycaemic index<\/b><span style=\"font-weight: 400\"> . Drinking <\/span><b>orange juice<\/b><span style=\"font-weight: 400\"> alone differs from pairing it with a kiwi and wholemeal toast with lean ham.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400\">However, eating <\/span><b>whole oranges<\/b><span style=\"font-weight: 400\"> is not equivalent to drinking <\/span><b>orange juice<\/b><span style=\"font-weight: 400\">: each affects the body differently.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400\">Understanding <\/span><b>free versus intrinsic sugars<\/b><span style=\"font-weight: 400\"> explains why.\u00a0<\/span><\/p>\n<p>\u00a0<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full wp-image-29666\" src=\"https:\/\/getindya.com\/wp-content\/uploads\/calorias-zumo-naranja.webp\" alt=\"fresh orange juice\" width=\"1001\" height=\"501\" title=\"\" srcset=\"https:\/\/getindya.com\/wp-content\/uploads\/calorias-zumo-naranja.webp 1001w, https:\/\/getindya.com\/wp-content\/uploads\/calorias-zumo-naranja-300x150.webp 300w, https:\/\/getindya.com\/wp-content\/uploads\/calorias-zumo-naranja-768x384.webp 768w\" sizes=\"auto, (max-width: 1001px) 100vw, 1001px\" \/><\/p>\n<p>\u00a0<\/p>\n<h3><span style=\"font-weight: 400\">Free Sugars vs Intrinsic Sugars<\/span><\/h3>\n<p><span style=\"font-weight: 400\">How do they differ?<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400\" aria-level=\"1\"><span style=\"font-weight: 400\">The term <\/span><b>free sugars <\/b><span style=\"font-weight: 400\">describes simple <\/span><a href=\"https:\/\/getindya.com\/en\/carbohydrates-complete-guide\/\"><span style=\"font-weight: 400\">carbohydrates<\/span><\/a><span style=\"font-weight: 400\"> absorbed rapidly. They may be added to soft drinks, sweetened coffee, biscuits and processed foods, or released when part of a<\/span><b> food&#8217;s matrix<\/b><span style=\"font-weight: 400\">&nbsp;is broken down, as when squeezing an orange.\u00a0<\/span><\/li>\n<\/ul>\n<p>\u00a0<\/p>\n<p><span style=\"font-weight: 400\">These <\/span><b>free sugars<\/b><span style=\"font-weight: 400\"> in juice are no longer within the original food matrix, so digestion is rapid and satiety limited. <\/span><b>Glucose<\/b><span style=\"font-weight: 400\"> enters blood quickly, stimulating pancreatic<\/span><b> insulin<\/b><span style=\"font-weight: 400\"> release to move glucose into cells. Energy becomes available quickly with little <\/span><b>digestive work<\/b><span style=\"font-weight: 400\">.\u00a0<\/span><\/p>\n<p>\u00a0<\/p>\n<ul>\n<li style=\"font-weight: 400\" aria-level=\"1\"><span style=\"font-weight: 400\">By contrast, <\/span><b>intrinsic sugars<\/b><span style=\"font-weight: 400\"> remain within a food&#8217;s<\/span><b> natural matrix<\/b><span style=\"font-weight: 400\"> and produce a different response from added sugars.\u00a0 <\/span>Eating a <b style=\"font-size: revert;color: initial\">whole orange<\/b><span style=\"font-weight: 400\">&nbsp;includes its complete matrix and intrinsic sugars. Digestion and entry into blood are slower, <\/span><b style=\"font-size: revert;color: initial\">blood glucose<\/b><span style=\"font-weight: 400\"> rises less rapidly, and <\/span><b style=\"font-size: revert;color: initial\">insulin<\/b><span style=\"font-weight: 400\"> has less immediate demand placed on it.<\/span><\/li>\n<\/ul>\n<p>\u00a0<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full wp-image-29667\" src=\"https:\/\/getindya.com\/wp-content\/uploads\/calorias-naranja-fruta.webp\" alt=\"orange calories\" width=\"1001\" height=\"501\" title=\"\" srcset=\"https:\/\/getindya.com\/wp-content\/uploads\/calorias-naranja-fruta.webp 1001w, https:\/\/getindya.com\/wp-content\/uploads\/calorias-naranja-fruta-300x150.webp 300w, https:\/\/getindya.com\/wp-content\/uploads\/calorias-naranja-fruta-768x384.webp 768w\" sizes=\"auto, (max-width: 1001px) 100vw, 1001px\" \/><\/p>\n<p>\u00a0<\/p>\n<h2><span style=\"font-weight: 400\">5 Benefits of Eating Oranges<\/span><\/h2>\n<p><span style=\"font-weight: 400\">Oranges offer many <\/span><b>beneficial properties<\/b><span style=\"font-weight: 400\"> , including:<\/span><\/p>\n<p>\u00a0<\/p>\n<ul>\n<li style=\"font-weight: 400\" aria-level=\"1\"><b>Positive immune effects.<\/b><span style=\"font-weight: 400\"> Oranges provide compounds relevant to <\/span><b>oxidative stress and immunity<\/b><span style=\"font-weight: 400\">, including vitamin C and flavonoids. <\/span>You have probably heard that oranges prevent colds. It is not that direct or miraculous: one food alone will not fight a cold. However, oranges have <b style=\"font-size: revert;color: initial\">properties <\/b><b style=\"font-size: revert;color: initial\">described as antiviral and a<\/b><b style=\"font-size: revert;color: initial\">ntibacterial<\/b><span style=\"font-weight: 400\">, helping neutralise free radicals and support defences.\u00a0<\/span><\/li>\n<\/ul>\n<p>\u00a0<\/p>\n<ul>\n<li style=\"font-weight: 400\" aria-level=\"1\"><b>Improved iron absorption. <\/b><span style=\"font-weight: 400\">Pair foods rich in <\/span><b>vitamin C<\/b><span style=\"font-weight: 400\"> , such as oranges and strawberries, with <\/span><b>foods rich in <\/b><a href=\"https:\/\/getindya.com\/en\/iron-oxygen-sporting-performance\/\"><b>iron<\/b><\/a><span style=\"font-weight: 400\">, particularly plant-derived non-haem iron found in pulses. <\/span>The form <b style=\"font-size: revert;color: initial\">non-haem iron<\/b><span style=\"font-weight: 400\"> is less readily absorbed than <\/span><b style=\"font-size: revert;color: initial\">haem iron<\/b><span style=\"font-weight: 400\"> , found mainly in animal foods. Vitamin C improves absorption, so pairing plant iron sources with oranges helps maximise uptake.\u00a0<\/span><\/li>\n<\/ul>\n<p>\u00a0<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full wp-image-29668\" src=\"https:\/\/getindya.com\/wp-content\/uploads\/calorias-naraja-deporte.webp\" alt=\"athlete after eating oranges\" width=\"1001\" height=\"501\" title=\"\" srcset=\"https:\/\/getindya.com\/wp-content\/uploads\/calorias-naraja-deporte.webp 1001w, https:\/\/getindya.com\/wp-content\/uploads\/calorias-naraja-deporte-300x150.webp 300w, https:\/\/getindya.com\/wp-content\/uploads\/calorias-naraja-deporte-768x384.webp 768w\" sizes=\"auto, (max-width: 1001px) 100vw, 1001px\" \/><\/p>\n<p>\u00a0<\/p>\n<ul>\n<li style=\"font-weight: 400\" aria-level=\"1\"><b>Better hydration and water intake<\/b><span style=\"font-weight: 400\">. Almost 90% of an orange is water. Eating oranges alongside other fruit daily supports water intake and <\/span><b>good <\/b><a href=\"https:\/\/getindya.com\/en\/importance-hydration-sport\/\"><b>hydration <\/b><span style=\"font-weight: 400\">in sport<\/span><\/a><span style=\"font-weight: 400\">.\u00a0<\/span><\/li>\n<\/ul>\n<p>\u00a0<\/p>\n<ul>\n<li style=\"font-weight: 400\" aria-level=\"1\"><b>Improved bowel movements.<\/b><span style=\"font-weight: 400\"> Like most fruit, oranges are an excellent <\/span><b>fibre source<\/b><span style=\"font-weight: 400\">, both soluble and insoluble, particularly in the white sections. Eat the whole fruit without discarding these to support bowel regularity and the <\/span><b>microbiota<\/b><span style=\"font-weight: 400\">.\u00a0<\/span><\/li>\n<\/ul>\n<p>\u00a0<\/p>\n<ul>\n<li style=\"font-weight: 400\" aria-level=\"1\"><b>Encouraging local fruit consumption, with 0 km food miles.<\/b><span style=\"font-weight: 400\"> This benefit depends on consciously choosing <\/span><b>oranges<\/b><span style=\"font-weight: 400\"> by season, variety and origin. Oranges are eaten worldwide, and Spain is a major producer, especially Murcia, Andalusia and Valencia. Let us make the most of local fruit!<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400\">\u00a0<\/span><\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full wp-image-29669\" src=\"https:\/\/getindya.com\/wp-content\/uploads\/calorias-naranja.webp\" alt=\"locally grown oranges on a tree\" width=\"1001\" height=\"501\" title=\"\" srcset=\"https:\/\/getindya.com\/wp-content\/uploads\/calorias-naranja.webp 1001w, https:\/\/getindya.com\/wp-content\/uploads\/calorias-naranja-300x150.webp 300w, https:\/\/getindya.com\/wp-content\/uploads\/calorias-naranja-768x384.webp 768w\" sizes=\"auto, (max-width: 1001px) 100vw, 1001px\" \/><\/p>\n<p><br \/><span style=\"font-weight: 400\">Still have questions? Explore our subscription options and work with one of our <\/span><a href=\"https:\/\/getindya.com\/en\/athletes\/\"><b>sports nutritionists <\/b><\/a><span style=\"font-weight: 400\">to improve performance. We look forward to helping!<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>How many calories does an orange contain, what benefits does it offer and why might athletes eat it? We explain.<\/p>\n","protected":false},"author":9,"featured_media":21076,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"rop_custom_images_group":[],"rop_custom_messages_group":[],"rop_publish_now":"initial","rop_publish_now_accounts":[],"rop_publish_now_history":[],"rop_publish_now_status":"pending","footnotes":""},"categories":[1],"tags":[],"class_list":["post-35721","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-sin-categoria"],"acf":[],"_links":{"self":[{"href":"https:\/\/getindya.com\/en\/wp-json\/wp\/v2\/posts\/35721","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/getindya.com\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/getindya.com\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/getindya.com\/en\/wp-json\/wp\/v2\/users\/9"}],"replies":[{"embeddable":true,"href":"https:\/\/getindya.com\/en\/wp-json\/wp\/v2\/comments?post=35721"}],"version-history":[{"count":2,"href":"https:\/\/getindya.com\/en\/wp-json\/wp\/v2\/posts\/35721\/revisions"}],"predecessor-version":[{"id":35813,"href":"https:\/\/getindya.com\/en\/wp-json\/wp\/v2\/posts\/35721\/revisions\/35813"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/getindya.com\/en\/wp-json\/wp\/v2\/media\/21076"}],"wp:attachment":[{"href":"https:\/\/getindya.com\/en\/wp-json\/wp\/v2\/media?parent=35721"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/getindya.com\/en\/wp-json\/wp\/v2\/categories?post=35721"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/getindya.com\/en\/wp-json\/wp\/v2\/tags?post=35721"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}