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Orange

Fruit

Orange

A sweet-tart citrus fruit packed with vitamin C, fiber, and hydration, ideal for low-calorie snacking.

A popular citrus fruit known for its sweet-tart flavor, high vitamin C content, and refreshing juiciness, commonly consumed fresh or juiced.

high-volume hydrating fruit

Typical serving · 131g

Common varieties · navel, valencia, blood orange, mandarin, clementine +2 more

85health

Overall context score across nutrition, safety, and diet fit

At a glance

Quick facts

Simple indicators based on nutrition, processing, and diet fit.

Low calorieLow glycemicWeight lossDiabetes-friendlyGut health

The story

What makes it unique

Oranges are fast-digesting carbohydrate sources with moderate satiety due to high water and fiber content. Their macronutrient profile is dominated by simple sugars and fiber, with negligible fat and protein. As a minimally processed whole food, they retain cellular integrity, slowing sugar absorption compared to juice.

Varieties: navel · valencia · blood orange · mandarin · clementine · tangerine · cara cara

#citrus#vitaminc#lowcaloriefruit#wholefood#fiber#hydration#immunesupport#lowglycemic#snack#antioxidants

Per 100g

Nutrition breakdown

Macro balance and key metrics at a glance.

Energy

47kcal

Density 0.47 kcal/g

Protein

0.9g

Carbs

11.8g

Fat

0.1g

Fiber

2.4g

Sugar

9.4 g

Sodium

0 mg

Potassium

181 mg

Glycemic index

43

Glycemic load

5

Water content

86.8%

Standout compounds

Nutrient highlights

  • Vitamin C

    high

    Collagen synthesis and antioxidant protection

  • Fiber

    moderate

    Slows digestion and supports gut motility

  • Potassium

    moderate

    Regulates blood pressure and fluid balance

  • Flavonoids

    moderate

    Reduces inflammation and supports blood vessel health

Wellness map

Health scores & processing

Weight loss
85
Satiety
75
Blood sugar
80
Gut health
80
Heart health
85
Fitness
70
Processing
100

NOVA processing scale

1
Min
2
3
4
Ultra

unprocessed · Whole food

Whole oranges are minimally processed raw agricultural products with no added ingredients or artificial modifications.

Diet compatibility

  • Weight loss
  • Muscle gain
  • Diabetes
  • Gut health
  • Low carb
  • High protein
  • Heart health

Relative standing

Food rankings

Qualitative ranks compared to similar whole foods.

  • Satietygood
  • Blood sugarexcellent
  • Nutrient densitygood
  • Fitness fuelgood
  • Processing qualityexcellent

Eat with confidence

Food safety profile

Oranges are generally very safe. The primary concern is pesticide residue on the peel, which is mitigated if only the flesh is eaten. Washing is recommended if using the zest.

90safety

Evidence confidence 95%

  • Pesticidesmoderate
  • Antibioticslow
  • Heavy metalslow
  • Contaminationlow

Watch for

  • pesticide residues on peel
  • citrus black spot

Safer choices

Organic oranges for zest or peel consumption

Prep tips

Rinse thoroughly under running water before peeling to avoid transferring dirt or residues from the rind to the flesh.

Peel pesticide residues are monitored but washing is advised if consuming the zest or using the peel in cooking.

Deep dive

Health analysis

How this food may fit different goals and preparation choices.

  1. Weight loss

    Low energy density and high water content promote fullness with minimal calories, making it an effective weight loss snack.

  2. Blood sugar

    Despite containing natural sugars, the fiber lowers the glycemic load, resulting in a steady blood sugar response when eaten whole.

  3. Fitness & energy

    Provides quick-digesting carbohydrates for short-term energy and vitamin C to reduce oxidative stress from exercise.

  4. Gut health

    Dietary fiber and polyphenols support beneficial gut bacteria and promote regular bowel movements.

  5. Processing quality

    A whole, unprocessed food with intact cellular structure that optimizes nutrient bioavailability and digestion speed.

  6. Food safety

    Very safe to consume; primary risk is surface pesticide residue, which is easily managed by washing before peeling.

  7. Common mistakes

    Substituting whole oranges with orange juice, which removes fiber and concentrates sugar, or avoiding them due to fear of natural fruit sugar.

  8. Best preparation

    Eaten raw and whole, or segmented into salads. Use zest for flavoring if the fruit is washed well.

Practical guide

Best use cases

When and how this food fits real eating patterns.

  • mid-morning hydrating snack

    Provides a low-calorie, water-rich pick-me-up that bridges the gap between breakfast and lunch.

  • pre-workout quick energy

    Offers easily digestible carbohydrates for immediate fuel without causing gastrointestinal distress.

  • natural vitamin C boost

    Consuming during cold season or periods of high stress to support immune defense and reduce oxidative damage.

Balance sheet

Pros & cons

Upsides

  • high in immune-boosting vitamin C
  • low calorie with high water content for hydration
  • contains fiber that stabilizes blood sugar
  • rich in heart-healthy potassium
  • convenient portable whole-food snack

Trade-offs

  • contains natural sugars requiring moderation for strict low-carb diets
  • acidic nature may aggravate acid reflux or GERD
  • juice form strips away fiber and spikes blood sugar

Fit check

Who is it for?

Great match

  • weight loss snacking
  • vitamin C supplementation
  • pre-workout energy
  • hydration

Consider alternatives

  • strict ketogenic diets
  • severe acid reflux
  • high-protein diets

Side by side

How it compares

Open the full head-to-head analysis for nutrition, safety, and practical tradeoffs.

  • Orange

    This food

    Orange

    VS85% alike
    Apple

    Compare with

    Apple

    Apples provide slightly more fiber, while oranges offer significantly more vitamin C and hydration.

    Apples are better for satiety due to firmer texture and fiber, while oranges provide superior hydration and vitamin C for fitness recovery.

    Orange vs Apple
  • Orange

    This food

    Orange

    VS80% alike
    Banana

    Compare with

    Banana

    Bananas are higher in carbs and potassium, while oranges are lower in calories and higher in vitamin C.

    Bananas offer more potassium and workout fuel, while oranges are lower in calories and better for weight loss.

    Orange vs Banana
  • Orange

    This food

    Orange

    VS90% alike
    Grapefruit

    Compare with

    Grapefruit

    Grapefruit is lower in sugar and calories, while oranges are sweeter and higher in vitamin C.

    Grapefruit is lower in sugar and better for strict weight loss, while oranges provide more energy and vitamin C.

    Orange vs Grapefruit
  • Orange

    This food

    Orange

    VS95% alike
    Tangerine

    Compare with

    Tangerine

    Tangerines are sweeter and easier to peel, while oranges are larger with more fiber and vitamin C per serving.

    Oranges provide more fiber and vitamin C per calorie, making them slightly better for blood sugar control than tangerines.

    Orange vs Tangerine
  • Orange

    This food

    Orange

    VS75% alike
    Orange Juice

    Compare with

    Orange Juice

    Whole oranges contain fiber for satiety and blood sugar control, while juice concentrates sugar and removes fiber.

    Whole oranges win for satiety and blood sugar control, while juice only offers faster carbohydrate absorption for endurance sports.

    Orange vs Orange Juice
  • Orange

    This food

    Orange

    VS80% alike
    Strawberries

    Compare with

    Strawberries

    Strawberries are lower in sugar and higher in fiber, while oranges offer more volume and hydration.

    Strawberries are lower in sugar and better for blood sugar, while oranges provide more quick hydration and energy.

    Orange vs Strawberries
  • Orange

    This food

    Orange

    VS75% alike
    Grapes

    Compare with

    Grapes

    Oranges are lower in sugar and higher in fiber and vitamin C, while grapes are higher in sugar and less satiating.

    Oranges are significantly lower in sugar and higher in fiber than grapes, making them better for satiety and blood sugar control.

    Orange vs Grapes
  • Orange

    This food

    Orange

    VS70% alike
    Lemon

    Compare with

    Lemon

    Lemons are ultra-low in sugar and calories, while oranges are eaten as a whole food energy source.

    Lemons are virtually calorie-free flavor enhancers, while oranges provide actual energy, fiber, and satiety as a snack.

    Orange vs Lemon
  • Orange

    This food

    Orange

    VS75% alike
    Mango

    Compare with

    Mango

    Mangoes are higher in sugar and vitamin A, while oranges are lower in calories and higher in vitamin C.

    Oranges are lower in sugar and better for blood sugar management, while mangoes provide more vitamin A and intense sweetness.

    Orange vs Mango
  • Orange

    This food

    Orange

    VS80% alike
    Pear

    Compare with

    Pear

    Pears are higher in fiber, while oranges are significantly higher in vitamin C and lower in glycemic load.

    Pears offer more fiber for satiety, while oranges provide a lower glycemic load and more vitamin C for fitness recovery.

    Orange vs Pear

Common questions

FAQ

Answers aligned with how people search for this food.

  • Are oranges good for weight loss?

    Yes, their high water and fiber content create satiety on very few calories, making them an ideal snack for weight loss.

  • Can diabetics eat oranges?

    Yes, whole oranges have a low glycemic index and load due to their fiber content, which slows the absorption of natural sugars.

  • Is orange juice as healthy as whole oranges?

    No, juicing removes the beneficial fiber, concentrating the sugar and causing faster blood sugar spikes compared to whole fruit.

  • How much vitamin C is in an orange?

    One medium orange provides about 70-90% of the daily recommended intake of vitamin C, supporting immune function and collagen synthesis.

  • Do oranges have too much sugar?

    No, the sugar in whole oranges is bound to fiber, preventing rapid blood sugar spikes and making them a healthy, natural sweet treat.

  • Are oranges good for gut health?

    Yes, they provide soluble fiber and polyphenols that feed beneficial gut bacteria and support healthy digestion.

  • What is the difference between navel and valencia oranges?

    Navel oranges are seedless and best for eating raw, while valencia oranges are juicier and ideal for making fresh juice.

  • Can you eat orange peels?

    Yes, orange peels are edible and rich in flavonoids, but they should be washed thoroughly to remove pesticide residues before consuming as zest.

Transparency

Data confidence

Estimated confidence for nutrition data, interpretation, safety notes, and comparisons.

98

Nutrition data

95

Health analysis

95

Food safety

90

Comparisons