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Fresh orange Calories
Fresh orange
CALORIES
GI
POTASSIUM
FIBER
Fresh orange Nutrition Facts
Selected: 100 g
47
KCAL / 100G
Carbs
11.8g
· 91%
Protein
0.9g
· 7%
Fat
0.1g
· 2%
Fiber
2.4g
Fresh orange Vitamins & Minerals
Vitamins
Vitamin C
53.2mg · 59% DV
B1
0.09mg · 8% DV
Folate
30µg · 8% DV
B5
0.25mg · 5% DV
Minerals
Potassium ⭐
181mg · 5% DV
Calcium
40mg · 4% DV
Magnesium
10mg · 2% DV
Phosphorus
14mg · 2% DV
Fresh orange Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Fresh orange Processed?
NOVA 1
Unprocessed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Fresh orange Contain Allergens?
No known major allergens
Which Diets Is Fresh orange Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Fresh orange Fat Profile
SATURATED
0.02g
MONOUNSATURATED
0.02g
POLYUNSATURATED
0.03g
Omega 6:3 ratio 2:1
Below the ideal 4:1 — a good omega balance.
Foods Similar to Fresh orange
Fresh orange — Frequently Asked Questions
How do you choose a fresh orange?
Look for an orange that feels heavy for its size, has a bright-looking peel and smells fresh and citrusy. A little softness is normal, but mould, sunken bruises or a very dry peel can indicate age or poor storage.
How long do fresh oranges keep in the fridge?
Whole oranges generally stay fresh for several weeks in the refrigerator’s crisper drawer. They can be kept at room temperature for a short time, but they will dry out sooner.
What is the best way to store a cut orange?
Keep cut orange in an airtight container in the refrigerator and ideally eat it within 2 to 3 days. Leaving it uncovered causes drying and can allow it to absorb odours from other foods.
Can fresh oranges be frozen?
Yes, peeled segments and orange juice can be frozen. Thawed segments become softer, so they are best used in smoothies, sauces or desserts rather than eaten as fresh fruit.
Is orange juice the same as eating a whole orange?
Not quite. A whole orange retains its pulp and takes longer to eat, while juice is easier to drink quickly and usually provides less of the fruit’s natural fibre.
Is it helpful to eat oranges with iron-rich foods?
Yes. The vitamin C in oranges can support absorption of plant-based iron from foods such as lentils, chickpeas, beans and spinach. Combining them in the same meal is a simple strategy.
Can oranges harm tooth enamel?
Oranges are acidic, and frequent or prolonged exposure, especially from sipping orange juice, may contribute to enamel erosion. Drinking water afterward and waiting about 30 minutes before brushing can be gentler on teeth.
Can people with reflux or a sensitive stomach eat oranges?
For some people, orange acidity can trigger heartburn, reflux or mouth irritation. If symptoms occur, try a smaller serving with food rather than on an empty stomach, or limit it based on medical advice.
Are oranges better before or after a workout?
An orange can work as a light pre-workout snack if you tolerate acidic foods well. After exercise, pairing it with a protein-containing food such as yogurt or kefir makes for a more balanced recovery snack.
Can you eat orange peel?
Orange peel is edible, and finely grated zest can add flavour to yogurt, baking and savoury dishes. Wash the fruit thoroughly first, and use small amounts because the white pith and peel can taste bitter.
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Nutrition data compiled from USDA FoodData Central and scientific sources.