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Orange (large) Calories
Vitamin C, fiber, low calorie, antioxidant
CALORIES
GI
POTASSIUM
FIBER
Orange (large) Nutrition Facts
Selected: 100 g
47
KCAL / 100G
Carbs
11.8g
· 91%
Protein
0.9g
· 7%
Fat
0.1g
· 2%
Fiber
2.4g
Orange (large) 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
Orange (large) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Orange (large) 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 Orange (large) Contain Allergens?
No known major allergens
Which Diets Is Orange (large) 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
Orange (large) Fat Profile
SATURATED
0.02g
MONOUNSATURATED
0.02g
POLYUNSATURATED
0.02g
Omega 6:3 ratio 1:1
Below the ideal 4:1 — a good omega balance.
Foods Similar to Orange (large)
Orange (large) — Frequently Asked Questions
How do you choose a good large orange?
Choose one that feels heavy for its size, has bright-looking skin, and has no soft or mouldy spots. A slightly textured peel is normal, and a fresh citrus smell is usually a good sign.
Should oranges be stored at room temperature or in the refrigerator?
They can stay in a cool place out of direct sunlight if you plan to eat them within a few days. For longer freshness, keep them unwashed in the refrigerator’s crisper drawer.
How long does a peeled or cut orange keep?
Store it in an airtight container in the refrigerator and ideally eat it within 2–3 days. Cut fruit gradually dries out and can lose flavour and vitamin C over time.
Can you freeze oranges?
Yes. Peel the orange, remove any tough excess pith if preferred, and freeze the segments in a single layer before transferring them to a container. Thawed segments become soft, so they work best in smoothies, sauces, or yogurt.
Is orange juice a good substitute for a whole orange?
Not completely. Whole oranges retain their pulp and require chewing, while juice is easy to drink quickly and makes it easier to consume a larger portion without noticing.
Should you eat the white pith of an orange?
Yes, the white layer beneath the peel is edible and contains fibre and plant compounds. It can taste mildly bitter, but there is no need to remove every bit of it.
Why pair an orange with iron-rich foods?
The vitamin C in oranges can help the body absorb iron from plant foods such as lentils, chickpeas, beans, and spinach. Adding orange segments to a salad or having one alongside a legume-based meal is a simple option.
Is an orange better before or after exercise?
Before exercise, it can be a light, refreshing snack, though people with sensitive stomachs may prefer not to eat it immediately before intense training. After exercise, pair it with a protein-containing food such as yogurt or kefir for a more balanced snack.
Is eating an orange at night bad for you?
For most people, eating an orange at night is not harmful. Its acidity may worsen heartburn, reflux, or mouth sensitivity in some people, so those individuals may prefer it earlier in the day.
Do oranges interact with medications?
Oranges are not known for the same broad, strong medication interactions as grapefruit. However, anyone taking regular medication who has been given citrus-specific advice should check with their pharmacist or clinician.
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Nutrition data compiled from USDA FoodData Central and scientific sources.