A medium orange (around 130 grams) carries about 62 calories; the exact figure can shift by a few calories depending on the size and variety.
Where do an orange's calories come from?
Almost all of an orange's calories come from natural sugars (fructose and glucose) with a small amount from fibre; its fat and protein content are negligible. The fruit's high water content, around 87 percent, is also why its calorie count stays low relative to its size.
An orange's fibre is largely lost once it's juiced, which is why a glass of freshly squeezed orange juice can carry more calories than the fruit itself — more than one orange goes into the same glass.
Is there a calorie difference between orange varieties?
The calorie difference between citrus varieties like blood oranges, navel oranges and mandarins is usually small; they all share a similar water and sugar content. Even varieties that taste sweeter don't differ much in calories — the perceived difference mostly comes down to acidity.
Dried orange slices, having lost their water, carry a much denser calorie count for the same weight, so fresh and dried orange can't be swapped for each other one-for-one.
What's an orange's place in a diet?
Oranges are rich in vitamin C; a single orange can cover most of the daily requirement. They also provide potassium and folate, which makes them a low-calorie but nutrient-dense snack.
Their fibre content also supports digestion and extends the feeling of fullness, which makes an orange a more filling low-calorie snack than a glass of juice.
What's the difference between orange juice and the fruit itself?
A glass of freshly squeezed orange juice usually takes two or three oranges, which means a glass of juice can carry two or three times the calories of a single orange. Since the fruit's fibre stays behind in the strainer when juiced, orange juice can also raise blood sugar faster than the fruit itself.
Sugar added to boxed orange juice can push the calorie count even higher; that risk is greater in products without a no added sugar label.
What should you keep in mind when counting calories?
When counting an orange's calories, it matters whether the peel is included; the weight of the edible, peeled portion differs noticeably from the whole fruit on a scale. Large oranges can weigh up to 200 grams, so one orange alone doesn't give a precise calorie figure — weighing it gives a more reliable result.
Orange zest is also used grated in some recipes; the peel itself carries almost no calories, and the amount grated is usually so small that it barely adds to the total anyway.
Eating an orange as a between-meal snack tends to keep hunger at bay longer than getting the same calories from a processed snack like biscuits.
Attention Reader
This content is for information only and is not a substitute for medical advice. Consult your doctor before making any decision about your health.
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