OrangesFruit
47
kcal / 100g
45
kcal / 1 small (2-3/8" dia)
3 things to watch for
Informational only, not medical advice. Always verify against the physical product label — data may be incomplete or out of date.
Nutrition Facts (per 100g)
| Nutrient | Amount | %DV |
|---|---|---|
| Energy | 47kcal | — |
| Protein | 0.94g | 2% |
| Total lipid (fat) | 0.12g | 0% |
| Fatty acids, total saturated | 0.015g | 0% |
| Cholesterol | 0mg | 0% |
| Carbohydrate, by difference | 11.75g | 4% |
| Fiber, total dietary | 2.4g | 9% |
| Total Sugars | 9.35g | — |
| Sodium, Na | 0mg | 0% |
Vitamins & Minerals
Vitamin C contributes to normal collagen formation for the normal function of blood vessels EU register →
Vitamin C contributes to normal collagen formation for the normal function of bones EU register →
Vitamin C contributes to normal collagen formation for the normal function of cartilage EU register →
Vitamin C contributes to normal collagen formation for the normal function of gums EU register →
Vitamin C contributes to normal collagen formation for the normal function of skin EU register →
Vitamin C contributes to normal collagen formation for the normal function of teeth EU register →
Vitamin C contributes to normal energy-yielding metabolism EU register →
Vitamin C contributes to normal functioning of the nervous system EU register →
Vitamin C contributes to normal psychological function EU register →
Vitamin C contributes to the normal function of the immune system EU register →
Vitamin C contributes to the reduction of tiredness and fatigue EU register →
Vitamin C contributes to the regeneration of the reduced form of vitamin E EU register →
Vitamin C increases iron absorption EU register →
Folate contributes to normal amino acid synthesis EU register →
Folate contributes to normal blood formation EU register →
Folate contributes to normal homocysteine metabolism EU register →
Folate contributes to normal psychological function EU register →
Folate contributes to the normal function of the immune system EU register →
Folate contributes to the reduction of tiredness and fatigue EU register →
Folate has a role in the process of cell division EU register →
Diet Compatibility
- VeganYes
Yes — Oranges is vegan.
Based on Open Food Facts ingredient analysis. How we set this
- VegetarianYes
Yes — Oranges is vegetarian.
Based on Open Food Facts ingredient analysis. How we set this
- Palm Oil FreeYes
Yes — Oranges is palm oil free.
Based on Open Food Facts ingredient analysis. How we set this
- Gluten-FreeYes
Yes — Oranges is gluten-free.
Based on the ingredient list and allergen data recorded in Open Food Facts. How we set this
- Dairy-FreeYes
Yes — Oranges is dairy-free.
Based on the ingredient list and allergen data recorded in Open Food Facts. How we set this
- Nut-FreeYes
Yes — Oranges is nut-free.
Based on the ingredient list and allergen data recorded in Open Food Facts (covers tree nuts and peanuts). How we set this
- Soy-FreeYes
Yes — Oranges is soy-free.
Based on the ingredient list and allergen data recorded in Open Food Facts. How we set this
- Egg-FreeYes
Yes — Oranges is egg-free.
Based on the ingredient list and allergen data recorded in Open Food Facts. How we set this
- KetoYes
Yes — Oranges is keto-friendly (9.35 g net carbs per 100g, within the ≤10 g net carbs bar). (may not account for sugar alcohols; per-100g basis is a rougher heuristic than per-serving.)
≤5g net carbs per serving — our bar, not a regulatory standard. How we set this
- Low-CarbYes
Yes — Oranges is low-carb (9.35 g net carbs per 100g, within the ≤15 g net carbs bar). (may not account for sugar alcohols.)
≤15g net carbs per serving — our bar, not a regulatory standard. How we set this
- Low-SugarNo
No — Oranges is not low in sugar (9.35 g sugar per 100g, over the ≤5 g sugar bar).
≤5g sugar per serving — our own criterion; the FDA defines none. How we set this
- High-ProteinNo
No — Oranges is not high in protein (0.94 g protein per 100g, below the ≥10 g protein bar).
≥10g protein per serving — FDA 21 CFR 101.54 (≥20% DV). How we set this
- Low-FatYes
Yes — Oranges is low-fat (0.12 g fat per 100g, within the ≤3 g fat bar).
≤3g fat per serving — FDA 21 CFR 101.62. How we set this
- Low-CalorieNo
No — Oranges is not low-calorie (47 kcal per 100g, over the ≤40 kcal bar).
≤40 kcal per serving — FDA 21 CFR 101.60. How we set this
Read the sourced research
USDA data puts raw orange at roughly 9.4g net carbs per 100g — 11.8g total carbohydrate minus 2.4g fiber. [5]
A whole medium orange (about 131g) works out to roughly 14g net carbs, per Medical News Today's keto-fruit guide. That's a big bite out of a typical strict-keto daily carb budget of about 20-25g. [6]
One medium navel orange (130g) tests low-FODMAP, per Monash University's laboratory testing as reported by a Monash-trained dietitian. A slightly bigger portion — about 152g or more — tips into moderate-FODMAP territory from excess fructose. [7]
Orange's lipid-transfer protein allergen (Cit s 3) can cross-react with peach's major allergen (Pru p 3). Separately, orange profilin can cross-react with grass and other pollens as part of oral allergy syndrome. [8]
Health Benefits
Citrus flavonoids in oranges — hesperidin and naringenin — show antioxidant, anti-inflammatory, and blood-vessel benefits in reviewed studies, including improved glucose tolerance. The researchers note the underlying mechanisms aren't fully established, so call this promising rather than settled science. [1]
USDA-reviewed research associates orange juice and citrus flavonoid intake with better antioxidant capacity, lower insulin resistance, and reduced inflammation and cholesterol in existing studies. [2]
Vitamin C in oranges supports immune cell function and helps the body absorb non-heme (plant-based) iron. True orange allergy is rare, per Healthline. [3]
Storage & Buying Tips
Vitamin C in oranges is water-soluble and breaks down with heat, so long storage times and cooking gradually reduce it. Eating oranges raw and reasonably fresh preserves more of that vitamin C than extended storage or cooking would. [4]
Frequently Asked Questions
Can you eat oranges every day safely?
Yes, for most healthy adults. Getting vitamin C toxicity from whole oranges alone is nearly impossible — the NIH's adult upper limit is 2,000mg a day, and a whole orange holds only around 53mg per 100g.
The main exceptions are people prone to heartburn or reflux, and anyone with a genuine citrus allergy — both groups may want to go easier on oranges. [4]
Are oranges safe to eat during pregnancy?
Yes. A hospital pregnancy-nutrition guide calls citrus like oranges generally safe and beneficial — vitamin C, folate, fiber, and hydration — while flagging heartburn, rare allergy, and enamel erosion from too much juice.
NHS guidance recommends capping fruit juice at about 150ml a day in pregnancy for dental health, which favors whole oranges — fiber intact — over juiced citrus. Pregnancy also raises the vitamin C target slightly, to 85mg a day, easily covered by one or two oranges. [9]
Does eating oranges cause heartburn or acid reflux?
It can, for some people. Oranges are acidic, and consumer health sources like Cleveland Clinic and Healthline both list citrus fruit among common self-reported heartburn triggers.
The research picture is murkier: a peer-reviewed review of GERD diet studies found genuinely mixed results, with one study linking citrus to higher reflux risk and another finding it protective in acid-sensitive people. Bottom line — a plausible trigger for some, not a consistent effect across the research. [10]
Are the white stringy parts of oranges good to eat?
Yes — the white pith (albedo) is edible and worth keeping, not something to strip away. It's a concentrated source of fiber, vitamin C, and flavonoids like hesperidin, and that fiber may help with digestion and cholesterol.
It's just more bitter and tougher to chew than the juicy flesh, which is why most people peel it away. [11]
Can oranges interact with prescription medications?
This is well-documented for grapefruit, and to a lesser degree for pomelo and Seville (bitter) oranges used in marmalade. These fruits contain compounds called furanocoumarins that can block a gut enzyme (CYP3A4), pushing blood levels of some statins and blood-pressure drugs higher than intended.
Ordinary sweet oranges — the everyday eating kind — aren't considered nearly as risky as grapefruit or Seville oranges. Still, a New Zealand medicines regulator lists orange among fruits tied to some drug interactions.
If you're on affected medication, check with a pharmacist rather than assume all citrus is equally safe. [12]
Can people with diabetes eat oranges safely?
Yes, in moderation. Medical News Today puts orange's glycemic index in the low-to-moderate range (around 43) and suggests sticking to about one small-to-medium orange, roughly 15g carbs, paired with some protein or fat to blunt any blood-sugar spike.
Whole fruit beats juice here for the fiber. Sources don't fully agree on the exact GI number — WebMD cites 52, Medical News Today cites ~43 — but both call it low-to-moderate, not high, and a reasonable choice at sensible portions. [13]
Found in these products
None of the products in our database currently contain Oranges.
Sources & Last Updated
Nutrition data: USDA FoodData Central, “Oranges, raw, all commercial varieties” (SR Legacy, fdcId 169097), updated 2026-08-27.
Research reviewed 2026-08-27.
- Mahmoud et al., Oxidative Medicine and Cellular Longevity (2019-03-09)
- Publication : USDA ARS
- Healthline — Nutritional Facts and Health Benefits of Oranges (2019-03-18)
- Office of Dietary Supplements - Vitamin C
- Oranges, raw, all commercial varieties - Nutrients - SR Legacy | USDA FoodData Central
- Medical News Today — Which fruits can I eat on a keto diet? (2020-12-22)
- Dr. Rachel's FODMAP Facts: Are Oranges Low-FODMAP? | Dr. Rachel Pauls (2025-06-27)
- f33 Orange | Thermo Fisher Scientific
- NHS inform — Eating well in pregnancy (2026-07-27)
- Heidarzadeh-Esfahani et al., Preventive Nutrition and Food Science (2021-12-30)
- https://www.health.com/is-orange-pith-good-for-you-11922570
- Fruit Interactions with Common Medicines
- Are oranges beneficial for diabetes? (2023-07-25)