Know what’s on your plate
Orange
Calories & nutrition facts
raw, with peel
Nutrition facts
Per 100 g% DV- Calories 63 kcal —
- Protein 1.3 g 3%
- Carbohydrate 11 g 4%
- Fat 0.3 g 0%
- Saturated fat 0 g 0%
- Fibre 4.5 g 16%
- Sodium 2 mg 0%
- Cholesterol 0 mg 0%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 13 µg 1%
- Vitamin C 71 mg 79%
- Thiamin (B1) 0.1 mg 8%
- Riboflavin (B2) 0.05 mg 4%
- Niacin (B3) 0.5 mg 3%
- Pantothenic acid (B5) 0.33 mg 7%
- Vitamin B6 0.09 mg 5%
- Folate (B9) 30 µg 8%
- Vitamin B12 0 µg 0%
Minerals
- Calcium 70 mg 5%
- Iron 0.8 mg 4%
- Magnesium 14 mg 3%
- Phosphorus 22 mg 2%
- Potassium 196 mg 4%
- Zinc 0.11 mg 1%
- Copper 0.06 mg 6%
- Selenium 0.7 µg 1%
Calories by portion
| Portion | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 100 g | 100 g | 63 | 1.3 g | 11 g | 0.3 g |
| 1 × cup | 170 g | 107 | 2.2 g | 19 g | 0.5 g |
| 1 × fruit without seeds | 159 g | 100 | 2.1 g | 18 g | 0.5 g |
| 2 × cup | 340 g | 214 | 4.4 g | 37 g | 1 g |
| ½ × cup | 85 g | 54 | 1.1 g | 9.4 g | 0.3 g |
| 3 × cup | 510 g | 321 | 6.6 g | 56 g | 1.5 g |
| 4 × cup | 680 g | 428 | 8.8 g | 75 g | 2 g |
Similar foods
- Navel orangeraw49 kcal / 100 g
- Orange juiceraw45 kcal / 100 g
- Orange peelraw97 kcal / 100 g
- Valencia orangeraw, california49 kcal / 100 g
- Bitter orangeflesh without skin, without seeds, raw, sampled in the island of la martinique
- Lemonraw, without peel29 kcal / 100 g
- Appleraw, with skin52 kcal / 100 g
- Mandarinfresh76 kcal / 100 g
- Tangerinemandarin oranges, raw53 kcal / 100 g
- Bananaraw89 kcal / 100 g
Questions about Orange
How can you tell if an orange is ripe?
Choose one that feels heavy for its size and has firm, unbroken skin; a light orange may be dry inside. The peel’s colour is not a reliable ripeness test, as some ripe oranges retain green patches.
How do you zest an orange without getting the bitter pith?
Rinse and dry the fruit, then grate only the thin coloured outer peel with a fine grater. Stop when the white layer appears; that pith is bitter. Zest can flavour cakes, marinades and sauces.
Should you keep oranges in the fridge or on the worktop?
Keep them on the worktop if you’ll eat them within a few days, or refrigerate them to keep them fresh for longer. Store them loose or in a breathable bag, and discard any fruit that becomes mouldy.
What goes well with orange in savoury dishes?
Orange pairs well with fennel, olives and leafy herbs in salads, and its juice and zest brighten sauces for duck or fish. Add segments to a salad just before serving so they stay juicy.
Can you use lemon instead of orange in a recipe?
Sometimes: lemon is much sharper and less sweet, so use less juice and add a little sugar or honey if the recipe needs orange’s sweetness. For zest, lemon gives a more tart, floral flavour.
Is eating an orange better than drinking orange juice?
An orange gives you the fibre of the whole fruit: 4.5 g per 100 g, compared with 0.2 g in orange juice. Its vitamin C content is 71 mg per 100 g, while orange juice has 50 mg.
Can you freeze oranges?
Yes. Peel and separate the segments, remove any pips, and freeze them in a single layer before transferring to a sealed container. Thawed segments are softer, so use them in smoothies, sauces or baking rather than expecting a fresh-fruit texture.
Source: USDA FoodData Central 169919 · per 100 g · carbohydrate per EU label, fibre excluded
