How Many Calories Are in 1 Orange?

1 medium orange (about 130 grams) contains an average of 62 calories; this value can vary by a few calories depending on the orange's size and variety. Where do the calories in an orange come from? Nearly all of an orange's calories come from natural sugars (fructose and glucose) and a small amount of fiber; its fat and protein content is negligible. The fruit's high water content (about 87 percent) also keeps its calories low relative to its volume. Much of an orange's fiber is lost when it is squeezed for juice; a glass of freshly squeezed orange juice also usually has more calories than a single orange, because it takes more than one orange to fill a glass. Do calorie counts differ among orange varieties? The calorie difference among citrus varieties such as blood oranges, navel oranges, and mandarins is generally small; they all have similar water and sugar content. Even varieties that taste sweeter do not differ noticeably in calories; the difference in taste is mostly due to their acid content. Dried orange slices contain much more concentrated calories by the same weight because they have lost water; for this reason, fresh and dried oranges cannot be counted as directly interchangeable. What role does an orange play in the diet? Orange is a fruit rich in vitamin C; 1 orange can provide a large portion of the daily vitamin C requirement. It also contains nutrients such as potassium and folate, making it a low-calorie but nutrient-dense snack. Its fibrous structure supports digestion and prolongs fullness; this makes an orange a more satisfying option than fruit juice when looking for a low-calorie snack. What is the difference between orange juice and the whole fruit? A glass of freshly squeezed orange juice generally requires two or three oranges; this means that the calories in one glass of juice may be two or three times those in a single orange. Also, because the fruit's fiber remains in the strainer when it is juiced, orange juice may raise blood sugar faster than the whole fruit. Added sugar in packaged orange juice can raise calories further; this risk is higher in products whose labels do not say that no sugar has been added. What should you keep in mind when counting calories? When calculating an orange's calories, it matters whether the peel is included; the weight of the edible portion without the peel differs noticeably from the total weight. Large oranges can weigh up to 200 grams, so the phrase “1 orange” alone does not give a definitive calorie value; checking the weight on a scale gives a more reliable result. Orange peel is also grated and used in some recipes; the peel itself contains almost no calories, but the amount grated is generally so small that it does not make a significant contribution to the total calculation. Eating an orange as a snack between meals keeps you full longer than getting the same amount of calories from a processed snack such as cookies.