Calories in Orange

The calories in oranges can range from around 37 calories in one small tangerine to around 69 calories in one navel orange. In addition to calories, the nutrition profile of this fruit shows that it is quite rich in various essential vitamins and minerals needed by the body. Oranges are rich in vitamin C and potassium, making them an essential part of a balanced diet. In this article, you will find out more about how the calories in oranges compare with the calories in other fruits.

Overview of Calories in an Orange

Health experts usually advise adding citrus fruits to your diet since they come packed with essential nutrients that are beneficial for health. One such fruit is orange; the tangy, refreshing fruit that is packed with vitamins like vitamins A and C and minerals like potassium. It has gained popularity among the fitness-loving community since it has fewer calories to add up to your body.


There are many different types of oranges available across the world. So, how many calories do these oranges have? Let's find out.

Type of Orange

Calorie Count

1 Orange (regular medium-sized)


1 small Tangerine (Mandarin Orange)


1 Valencia Orange


1 Navel Orange


Calories in 1 orange(100g)


So, as we can see, calories in one orange can be anywhere between 37-69 calories based on its variant and size.

What Does the Orange Have to Offer?

Oranges are a treasure of nutrients, vitamins, minerals, and antioxidants. Let’s have a look at the orange nutritional value (1 medium-sized orange) as per the USDA dietary guidelines:


Orange Nutritional Value

Calories in 1 Orange



15.39 g


0.16 g


1.23 g

Dietary Fibre 

3.1 g


0 mg 


237 mg

Vitamin A

14 mcg

Vitamin C

69.7 mg

Oranges also contain zeaxanthin and choline. Zeaxanthin in oranges can reduce inflammation and promote heart, liver, skin, and eye health. On the other hand, choline helps with muscle movement, sleep, memory, and learning. It also helps in the transmission of nerve impulses, absorption of fat, and reduces chronic inflammation.

Did You Know?

Orange is considered one of the best seasonal fruits, not just because they contain 80% water but also because of the potassium content.

Comparison of Calories in Orange with Other Fruits

Oranges are mostly consumed raw or in the form of juice. These days people also prefer adding oranges to smoothies. While you are thinking of adding oranges to your diet, you must also know about the calories in oranges as compared to other fruits. Let’s take a look at this comparison:


Calorie Count

Calories in 1 Orange


1 Apple Calories


1 Banana Calories


1 Sweet Lime Calories


Health Benefits of Orange

Regularly consuming citrus fruits like oranges benefit your health in a number of ways. Some of the health benefits of oranges are:

  • Promotes Heart Health

Oranges contain numerous nutrients and plant compounds, including vitamin C, potassium, and flavonoids. Research suggests that these compounds are known to help promote heart health and if consumed at optimal levels, they can bring down the risk of heart disease.

  • Protects Against Chronic Diseases

Studies show that regularly consuming oranges and other citrus fruits help reduce the risk of chronic health conditions like certain types of cancer and diabetes.

  • Promotes Healthy Immune Function

Regularly consuming fruits like oranges, which are high in vitamins, minerals, and antioxidant compounds can help promote strong immune system function.

  • Prevents Anaemia

Consuming oranges, which are rich in vitamin C, may help prevent anaemia, a condition that occurs when your body lacks adequate amounts of iron.

  • Controls Blood Pressure

Research suggests that while you’re trying to control your blood pressure, having a low sodium intake and high potassium intake are key to lowering your BP. Since oranges contain no sodium and a high level of potassium, they may help control blood pressure.

  • Promotes Healthy Skin

Vitamin C in oranges contributes to collagen production, which improves skin strength and promotes wound healing. Oranges help fight skin damage caused by pollution and sun when consumed raw or applied on the skin. They also help reduce wrinkles and improve overall skin texture. 

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Adverse Effects of Consuming Too Many Oranges

Oranges are among some of the healthiest fruits but consuming too many of them can be harmful. Some of the side effects could be:

  • Stomach Irritation

Given their acidic nature, having too many oranges can lead to stomach irritation for people suffering from Gastroesophageal Reflux Disease (GERD). In some cases, it can also lead to vomiting and heartburn. 

  • Cramping, Diarrhoea

    Eating too many oranges in a day can lead to overconsumption of fibre. This can result in cramping, bloating, diarrhoea and nausea.

  • Excessive Vitamin C Intake

Overconsumption of oranges can also lead to an excessive Vitamin C intake. Reports suggest that this can cause vomiting, insomnia, heartburn and heart attack.

Hence, at max, you must not consume more than 1-2 oranges in a day.

Bottom Line

Including fresh fruits in your daily diet is essential for a healthy body. Other important aspects of maintaining good health are keeping a check on your BMR and BMI. And did you know that maintaining a healthy lifestyle can help you lower your health insurance premiums? Yes, it’s true!? Yes, it’s true!

So, while you are working on having a healthy diet, don’t forget to get the right health insurance plans to safeguard yourself financially against any medical risks. Head over to Bajaj Markets to purchase health insurance now!

Health Insurance Plans Available on Bajaj Markets

FAQs on Calories in Orange

Is orange good for losing weight?

Orange is a great weight-loss snack as it is high in fibre, which means it’s filling and contributes to a healthy bowel movement while being naturally low in calories. 

How many calories are in a cup of pineapple orange juice?

1 cup of pineapple orange juice contains 120 calories.

Can you eat too many oranges on a diet?

You must eat oranges in moderation. It is recommended to only consume 1-2 oranges in a day.

Are oranges good for the skin?

Orange, which is rich in vitamin C, when consumed raw or applied on the skin helps to fight skin damage caused by pollution and the sun. It also helps reduce wrinkles and improve overall skin texture.

Which is better- orange juice or whole orange fruit?

Orange juice is more concentrated in sugar and contains less fibre, which makes it much less filling compared to whole orange fruit. Consuming quality orange juice in moderation can be a healthy choice but choosing whole orange fruit is a smarter choice.

How can I purchase health insurance online?

To buy health insurance on Bajaj Markets, you can head over to the health insurance section on our website or use our insurance app!

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