Orange Nutrition

Erin Coleman, R.D., L.D.
orange segments

Oranges are loaded with essential nutrients and make an excellent addition to any healthy meal plan. Knowing more about the nutrition content of oranges may motivate you to add them to your daily menus.

Calorie Content and Macronutrients

One cup of a regular orange (cut up into sections) provides you with 85 calories. The same portion of an orange contains 1.7 grams of protein, 0.2 grams of fat, 21 grams of carbs, 4.3 grams of fiber, and 17 grams of natural sugar.

Macronutrients (Vitamins and Minerals)

Vitamin C is the main micronutrient oranges provide. Other vitamins and minerals found in oranges include phosphorous, potassium, magnesium, calcium, folate, and vitamin A.

Orange Nutrition Content Comparison

The chart below compares the macro and micronutrients of different types of oranges (for 1-cup portion sizes) based on information provided by the U.S. Department of Agriculture's National Nutrient Database.





(canned in water, drained)

Orange Juice

Tangerine Juice


85 calories

103 calories

72 calories

112 calories

106 calories


21 grams

26 grams

18 grams

26 grams

25 grams


1.7 grams

1.6 grams

1.4 grams

1.7 grams

1.2 grams


0.2 grams

0.6 grams

0.1 grams

0.5 grams

0.5 grams


4.3 grams

3.5 grams

2.3 grams

0.5 grams

0.5 grams

Natural Sugar

17 grams

21 grams

16 grams

21 grams

25 grams

Vitamin C

96 milligrams

52 milligrams

64 milligrams

124 milligrams

77 milligrams

Vitamin A

20 micrograms

66 micrograms

125 micrograms

25 micrograms

32 micrograms


72 milligrams

72 milligrams

23 milligrams

27 milligrams

44 milligrams


54 micrograms

31 micrograms

9 micrograms

74 micrograms

12 micrograms


326 milligrams

324 milligrams

257 micrograms

496 milligrams

440 milligrams


25 milligrams

39 milligrams

21 milligrams

42 milligrams

35 milligrams


18 milligrams

23 milligrams

21 milligrams

27 milligrams

20 milligrams

Which Is the Healthiest?

All types of oranges, tangerines, and citrus juices contain essential nutrients and are similar in content nutritionally. Orange juice is the highest in vitamin C and potassium but also contains the most calories. Raw oranges provide fewer calories (and more satiating fiber) than juices and are generally the better choice.

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Orange Nutrition