Oranges Calories and Nutrition Facts
Oranges has 47 calories per 100 g, with 0.9 g protein, 11.8 g carbs and 0.2 g fat. Official USDA analytical record: Oranges, raw, navels (FDC ID: 746771).
One standard serving of oranges (1 cup, sections no membranes (165 g)) contains 78 calories, 1.5g protein, 19.5g total carbs (16.2g net carbs), and 0.3g fat. Per 100 grams, it supplies 47 calories.
Energy density
0.47 kcal/g
very low
Protein / 100 kcal
1.9 g
satiety per calorie
Net carbs / 100 g
9.8 g
carbs minus fibre
100 kcal portion
213 g
≈ 7.5 oz
- Sugars
- 14.2g
- Fibre
- 3.3g
- Saturated fat
- 0g
- Sodium
- 15mg
Oranges Portion & Serving Size Comparison
Compare calories, carbs, net carbs, and macros across common household measurements.
| Portion Size | Weight | Calories | Total Carbs | Net Carbs | Protein | Fat |
|---|---|---|---|---|---|---|
| 100 g | 100 g | 47 kcal | 11.8 g | 9.8 g | 0.9 g | 0.2 g |
| 1 each, 2-7/8" dia (140 g) | 140 g | 66 kcal | 16.5 g | 13.7 g | 1.3 g | 0.3 g |
| 1 cup, sections no membranes (165 g) | 165 g | 78 kcal | 19.5 g | 16.2 g | 1.5 g | 0.3 g |
Oranges, raw, navels nutrition facts
The table below shows the complete nutritional profile for oranges, raw, navels per 100 g (the laboratory analytical standard) and per 1 cup, sections no membranes (165 g), alongside the share of the FDA Daily Value each nutrient covers. Most of its calories come from carbohydrate, and it is relatively low in calories.
| Nutrient | Per 100 g | Per 1 cup, sections no membranes (165 g) | % DV* |
|---|---|---|---|
| Calories | 47 kcal | 78 kcal | — |
| Protein | 0.9 g | 1.5 g | 2% |
| Carbohydrate | 11.8 g | 19.5 g | 4% |
| Fat | 0.2 g | 0.3 g | 0% |
| Sugars | 8.6 g | 14.2 g | — |
| Fibre | 2 g | 3.3 g | 7% |
| Saturated fat | 0 g | 0 g | 0% |
| Sodium | 9 mg | 15 mg | 0% |
*Percent Daily Value per 100 g, against the FDA reference intakes for adults and children 4+ years (50 g protein, 275 g carbohydrate, 28 g fibre, 78 g fat, 20 g saturated fat, 2300 mg sodium). Total sugars has no Daily Value — the 50 g reference applies to added sugars only, and USDA reports total sugars here.
Oranges calories by weight: ounces, pounds and grams
USDA publishes this food per 100 g, so here is the same profile converted to the weights a kitchen scale and a US recipe actually use. At 0.47 kcal per gram (very low energy density), you can eat a large volume of this for very few calories, which makes it useful for filling out a meal in a deficit.
| Amount | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 1 oz (28 g) | 13 kcal | 0.3 g | 3.3 g | 0.1 g |
| 100 g (3.5 oz) | 47 kcal | 0.9 g | 11.8 g | 0.2 g |
| 4 oz (113 g) | 53 kcal | 1 g | 13.4 g | 0.2 g |
| 8 oz / ½ lb (227 g) | 107 kcal | 2 g | 26.8 g | 0.5 g |
| 1 lb (454 g) | 213 kcal | 4.1 g | 53.5 g | 0.9 g |
Data sourced from USDA FoodData Central Foundation Foods dataset (public domain, CC0). Laboratory food profile and analytical measurements verified under USDA FDC ID 746771.
View raw USDA laboratory entry →How oranges compares to other fruits
Against the 44 fruits in this database, oranges ranks 12th lowest in calories and 16th highest in protein. The category averages 72 kcal per 100 g, so this one is 35% below it. The lightest option in the category is watermelon, seedless, rind only, raw at 19 kcal per 100 g, and the protein leader is figs, dried, uncooked at 3.3 g per 100 g.
| Fruits (by calories) | Calories | Protein | kcal/g |
|---|---|---|---|
| 🍊 Orange juice, no pulp, not fortified, from concentrate, refrigerated | 47 kcal | 0.7 g | 0.47 |
| 🍊 Orange juice, no pulp, not fortified, not from concentrate, refrigerated | 47 kcal | 0.8 g | 0.47 |
| 🍊 Oranges, raw, navels (this page) | 47 kcal | 0.9 g | 0.47 |
| 🍎 Apple juice, with added vitamin C, from concentrate, shelf stable | 48 kcal | 0.1 g | 0.48 |
| 🍽️ Apricot, with skin, raw | 48 kcal | 1 g | 0.48 |
Portion planning with oranges
- 100 calories comes to about 213 g (7.5 oz).
- Fibre density is 4.3 g per 100 calories, covering 7% of the daily fibre target per 100 g.
- Macro split by calories: 90% carbs, 7% protein, 3% fat.
Nutrient screening detail
The badges near the top of this page come from screening the per-100 g values against the FDA nutrient-content thresholds in 21 CFR 101.54–101.62. The regulations define those claims per reference serving rather than per 100 g, so treat these as a like-for-like comparison between foods, not as a statement about a product label:
- Low fat — 0.2 g per 100 g (≤ 3 g)
- Low saturated fat — 0 g per 100 g (≤ 1 g)
- Very low sodium — 9 mg per 100 g (≤ 35 mg)
Track oranges for free
Add oranges to your day in the free calorie tracker — pick your serving, and the calories and macros are logged instantly. No account, no paywall. To plan how much you should eat, try the calorie calculator or macro calculator.
More fruits
Oranges FAQ & Nutrition Questions
How many calories and carbs are in 1 cup, sections no membranes (165 g) of oranges?
One serving of 1 cup, sections no membranes (165 g) provides 78 calories, 19.5 g total carbs (16.2 g net carbs), 1.5 g protein, and 0.3 g fat.
How many calories and macros are in 1 each, 2-7/8" dia (140 g) of oranges?
1 each, 2-7/8" dia (140 g) of oranges provides 66 calories, 1.3 g protein, 16.5 g total carbs (13.7 g net carbs), and 0.3 g fat.
How many calories are in 100 g of oranges?
Oranges contains 47 calories per 100 g, with 0.9 g protein, 11.8 g carbohydrate, and 0.2 g fat. Use the interactive calculator above to scale to any custom amount.
What is the USDA FoodData Central (FDC) ID for oranges?
The official USDA FoodData Central ID for "Oranges, raw, navels" is FDC ID: 746771. You can view the verified laboratory analytical record on the USDA FoodData Central Database.
What is the macronutrient breakdown of oranges?
By calories, oranges is approximately 90% carbohydrates, 7% protein, and 3% fat.
How many calories are in an ounce of oranges?
One ounce (28 g) of oranges has 13 calories, with 0.3 g protein, 3.3 g carbs and 0.1 g fat. Four ounces (113 g) comes to 53 calories, and a full pound (454 g) to 213 calories.
How much oranges is 100 calories?
About 213 g of oranges supplies 100 calories, because it carries 0.47 kcal per gram (very low energy density). You can eat a large volume of this for very few calories, which makes it useful for filling out a meal in a deficit.
How many net carbs are in oranges?
Per 100 g, oranges has 9.8 g net carbs — 11.8 g total carbohydrate minus 2 g fibre.
Is oranges high or low in calories for a fruit?
Oranges sits 35% below the fruits average of 72 kcal per 100 g, ranking 12th lowest of 44 in this category.
Is this nutrition data free to use?
Yes. The data is sourced directly from USDA FoodData Central (CC0 public domain). Viewing and scaling portions here is 100% free with no sign-up — and you can log this food free in our online food diary.