Calories per serving
| Serving | Kcal | P | F | C |
|---|---|---|---|---|
| Segment, 10 g | 4 | 0.1 | 0.0 | 0.8 |
| Small orange, peeled, 100 g | 43 | 0.9 | 0.2 | 8.1 |
| Medium orange, peeled, 140 g | 60 | 1.3 | 0.3 | 11.3 |
| Large orange, peeled, 200 g | 86 | 1.8 | 0.4 | 16.2 |
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FoodMate Score of the food
This is a score for the food on its own, by its composition per 100 g, using the same formula the app applies to a meal. On a plate with other foods the result will differ: buckwheat with vegetables scores higher than buckwheat alone.
How it changes with different cooking methods
| Version | Serving |
|---|---|
| Fresh | 60 kcal |
| Freshly squeezed juice, 200 ml glass | 90 kcal |
| Packaged juice, 200 ml glass | 92 kcal |
| Zest, one teaspoon (2 g) | 2 kcal |
Micronutrients
Values for a standard serving, as a percentage of the daily value for an adult.
| Nutrient | Per serving | % DV |
|---|---|---|
| Vitamin C | 74.2 mg | 74% |
| Folate (B9) | 42 mcg | 10% |
| Potassium | 253 mg | 7% |
| Vitamin B1 | 0.1 mg | 7% |
How many calories are in one orange
A medium orange weighs 180-220 g with the peel and has about 140 g of flesh: 60 kcal, 1.3 g of protein, 11 g of carbs and 3 g of fiber. A small orange gives about 43 kcal, a large one 86. One segment weighs about 10 g and is worth 4 kcal. Varieties barely differ: blood oranges and navels are slightly sweeter, but within 5-7 kcal per 100 g.
Orange with and without peel
Calories in tables refer to the flesh. The peel with its white layer is 25-35% of the orange and is not eaten, so a 200 g orange in its peel gives about 60 kcal, not 86. The peel itself is not empty: about 97 kcal per 100 g, lots of fiber and essential oils. But it is only eaten as zest, 1-2 g at a time, so it does not affect the calories. Candied peel is different: it is mostly sugar.
Orange juice
A glass of fresh juice takes two or three oranges and has about 90 kcal. Packaged juice is about the same, while nectar with added sugar is 100-120 kcal per glass. The main difference from the whole fruit is the fiber: without it the sugar is absorbed faster and there is hardly any fullness. Drinking a glass of juice is easy, eating three oranges in a row is hard.
Vitamin C and oranges for weight loss
One orange gives about 80% of the daily vitamin C, some folate and potassium. For weight loss an orange is a handy 60 kcal sweet snack that you have to peel and eat slowly. There is no such thing as an orange diet: citrus fruits do not burn fat, but they are a good replacement for dessert.
How to count your serving
Weigh the peeled orange and multiply by 0.43, or log a medium one as 60 kcal. If the orange is in a salad or with other fruit, take a photo in MyFoodMate AI and the app counts everything together.