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Orange nutrition, glycemic index, calories, net carbs & more

Oranges, raw, all commercial varieties
*all the values are displayed for the amount of 100 grams
Article author photo Elen Khachatrian by Elen Khachatrian | Last updated on December 12, 2021
Education: Nutrition & Microbiology at YSU
Orange

Carbs in orange

Oranges are primarily filled with water. 87% of an average commercial orange from the FDA database is water. But the carbs are in second place with 12%. Thus 100 grams of oranges contain 12 grams of total carbs

Your daily need for carbs is 275 per day (in the case of a standard 2000 calories diet), so if you were on Mars and you had only oranges with you, you would need to consume 2.2 kilograms of oranges to fill your daily needs.

Macronutrients chart

12% 87%
Protein:
Daily Value: 2%
0.94 g of 50 g
2%
Fats:
Daily Value: 0%
0.12 g of 65 g
0%
Carbs:
Daily Value: 4%
11.75 g of 300 g
4%
Water:
Daily Value: 4%
86.75 g of 2,000 g
4%
Other:
0.44 g

Different sizes 

A small oranged can be averaged to 96 grams and about 11 grams of carbs.  

A really large one could have 200 grams and 24 grams of carbs. 

A middle-sized orange can be averaged to have 131 grams and 15 calories.

Surely there can be less watery ones that would definitely have more carbs in case of the same weight.

Carbohydrate type breakdown

Different types of oranges can have multiple distributions of different types of carbs. For instance, this navel orange has about 4 grams of sucrose, 2 grams of glucose, and 2 grams of fructose. It doesn’t have lactose, galactose, or starch.

Orange net carbs

If you are on a Keto diet or other low-carb diet you might be interested in net carbs, which is basically total carbs subtracted fiber. Why is it important? In this kind of diet, you need to consume fewer carbs, but the amount of fiber doesn’t count. So if a food is high in carbs but most of those carbs are fiber, then you don’t need to worry about it.

2.4 grams out of 11.75 grams of carbs in orange is fiber, which leaves us with 9.35 grams of Net Carbs per 100 grams.

This is visually illustrated in our carbohydrate type breakdown chart below, which shows Fiber/Not Fiber carb ratio.

Fiber content ratio for Orange

9.35% 2.4%
Sugar: 9.35 g
Fiber: 2.4 g
Other: 0 g

Orange Glycemic index

The glycemic index of fruits can change, depending on the country and growing conditions. According to The International Tables of Glycemic Index Values, the glycemic index of a raw orange from South Africa is 33±6, whereas oranges from Canada have a much higher GI; 40±3 [1]. 

The lowest GI has oranges from Denmark of 31 [2]. One Indian study shows that the glycemic index of orange is about 52 [3]. 

Based on all these researches, the average glycemic index of the row, middle-sized orange is about 45.

The glycemic index of unsweetened orange juice (reconstituted concentrate) from Australia is about 53±6, while orange juice from Canada has a lower GI. It is about 48±4 [1]. And lastly, orange juice ( frozen concentrate) from the USA has a GI of 57±6 [2]. 

The mean of these studies makes the average glycemic index of orange juice 50, with 26 grams of carbs. This makes an orange juice high GI drink. It is better to eat a whole orange instead.

Orange marmalade with no sugar has a GI of 27±3, while orange marmalade with sugar has a higher GI equalling 48±9 [1].

The main components of oranges are carbs and water, but they contain very little amount of protein, fat, and calories. The sweet taste of these fruits is coming from simple sugars, such as glucose and fructose. Nevertheless, oranges are considered a low glycemic index fruit [4].

Fruits with low glycemic index values are associated with many health benefits. Oranges contain strong antioxidants, which can help in the management and prevention of type-2 diabetes [5].

In summary, oranges are low glycemic index fruits. Moreover, they are full of fiber, which takes the longest to break down and digest. This enables the slow release of sugar into the bloodstream, which would further ensure that your blood glucose levels are stable for a long period.

By following the link, you can find our glycemic index chart of over three hundred foods and beverages.

Sources

  1. https://care.diabetesjournals.org/content/diacare/suppl/2008/09/18/dc08-1239.DC1/TableA1_1.pdf
  2. https://care.diabetesjournals.org/content/diacare/suppl/2008/09/18/dc08-1239.DC1/TableA2_1.pdf
  3. https://www.cabdirect.org/globalhealth/abstract/20123409459
  4. https://onlinelibrary.wiley.com/doi/abs/10.1111/j.1399-3054.1994.tb02188.x
  5. https://www.sciencedirect.com/science/article/pii/S235261811500027X
Article author photo Elen Khachatrian
Education: Nutrition & Microbiology at YSU
Last updated: December 12, 2021

Important nutritional characteristics for Orange

Orange
Glycemic index ⓘ Source:
https://academic.oup.com/ajcn/article/114/5/1625/6320814
Check out our Glycemic index chart page for the full list.
45 (low)
Insulin index ⓘ II for Navel oranges https://academic.oup.com/ajcn/article/66/5/1264/4655967
60
Calories
47
Net Carbs ⓘ Net Carbs = Total Carbohydrates – Fiber – Sugar Alcohols
9.35 grams
Serving Size ⓘ Serving sizes are taken from FDA's Reference Amounts Customarily Consumed (RACCs)
1 fruit (2-5/8" dia) (131 grams)
Acidity (Based on PRAL) ⓘ PRAL (Potential renal acid load) is calculated using a formula. On the PRAL scale the higher the positive value, the more is the acidifying effect on the body. The lower the negative value, the higher the alkalinity of the food. 0 is neutral.
-3.6 (alkaline)
88% Vitamin C
68% Fiber
68% Vitamin A
66% Folate, food
62% Calcium
Explanation: The given food contains more Vitamin C than 88% of foods. Note that this food itself is richer in Vitamin C than it is in any other nutrient. Similarly, it is relatively rich in Fiber, Vitamin A, Folate, food, and Calcium.

Orange Glycemic index (GI)

Source:
https://academic.oup.com/ajcn/article/114/5/1625/6320814
Check out our Glycemic index chart page for the full list.
45

Mineral coverage chart

Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium Choline 12% 4% 8% 6% 16% 0% 2% 15% 4% 3% 5%
Calcium: 40 mg of 1,000 mg 4%
Iron: 0.1 mg of 8 mg 1%
Magnesium: 10 mg of 420 mg 2%
Phosphorus: 14 mg of 700 mg 2%
Potassium: 181 mg of 3,400 mg 5%
Sodium: 0 mg of 2,300 mg 0%
Zinc: 0.07 mg of 11 mg 1%
Copper: 0.045 mg of 1 mg 5%
Manganese: 0.025 mg of 2 mg 1%
Selenium: 0.5 µg of 55 µg 1%
Choline: 8.4 mg of 550 mg 2%

Mineral chart - relative view

Calcium
40 mg
TOP 38%
Potassium
181 mg
TOP 64%
Manganese
0.025 mg
TOP 73%
Copper
0.045 mg
TOP 83%
Magnesium
10 mg
TOP 84%
Choline
8.4 mg
TOP 87%
Selenium
0.5 µg
TOP 89%
Phosphorus
14 mg
TOP 91%
Iron
0.1 mg
TOP 93%
Zinc
0.07 mg
TOP 93%
Sodium
0 mg
TOP 100%

Vitamin coverage chart

Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 14% 4% 0% 178% 22% 10% 6% 15% 14% 23% 0% 0%
Vitamin A: 225 IU of 5,000 IU 5%
Vitamin E : 0.18 mg of 15 mg 1%
Vitamin D: 0 µg of 10 µg 0%
Vitamin C: 53.2 mg of 90 mg 59%
Vitamin B1: 0.087 mg of 1 mg 7%
Vitamin B2: 0.04 mg of 1 mg 3%
Vitamin B3: 0.282 mg of 16 mg 2%
Vitamin B5: 0.25 mg of 5 mg 5%
Vitamin B6: 0.06 mg of 1 mg 5%
Folate: 30 µg of 400 µg 8%
Vitamin B12: 0 µg of 2 µg 0%
Vitamin K: 0 µg of 120 µg 0%

Vitamin chart - relative view

Vitamin C
53.2 mg
TOP 12%
Vitamin A
225 IU
TOP 32%
Folate
30 µg
TOP 42%
Vitamin B1
0.087 mg
TOP 53%
Vitamin B6
0.06 mg
TOP 75%
Vitamin B5
0.25 mg
TOP 77%
Vitamin E
0.18 mg
TOP 78%
Vitamin B2
0.04 mg
TOP 84%
Vitamin B3
0.282 mg
TOP 85%
Vitamin D
0 µg
TOP 100%
Vitamin B12
0 µg
TOP 100%
Vitamin K
0 µg
TOP 100%

Protein quality breakdown

Tryptophan Threonine Isoleucine Leucine Lysine Methionine Phenylalanine Valine Histidine 10% 5% 6% 3% 7% 6% 6% 7% 8%
Tryptophan: 9 mg of 280 mg 3%
Threonine: 15 mg of 1,050 mg 1%
Isoleucine: 25 mg of 1,400 mg 2%
Leucine: 23 mg of 2,730 mg 1%
Lysine: 47 mg of 2,100 mg 2%
Methionine: 20 mg of 1,050 mg 2%
Phenylalanine: 31 mg of 1,750 mg 2%
Valine: 40 mg of 1,820 mg 2%
Histidine: 18 mg of 700 mg 3%

Fat type information

0.015% 0.023% 0.025%
Saturated Fat: 0.015 g
Monounsaturated Fat: 0.023 g
Polyunsaturated fat: 0.025 g

All nutrients for Orange per 100g

Nutrient DV% In TOP % of foods Value Comparison
Net carbs N/A 47% 9.35g 5.8 times less than Chocolate Chocolate
Protein 2% 86% 0.94g 3 times less than Broccoli Broccoli
Fats 0% 91% 0.12g 277.6 times less than Cheese Cheese
Carbs 4% 45% 11.75g 2.4 times less than Rice Rice
Calories 2% 88% 47kcal Equal to Orange Orange
Sugar N/A 40% 9.35g Equal to Coca-Cola Coca-Cola
Fiber 10% 32% 2.4g Equal to Orange Orange
Calcium 4% 38% 40mg 3.1 times less than Milk Milk
Iron 1% 93% 0.1mg 26 times less than Beef Beef
Magnesium 2% 84% 10mg 14 times less than Almond Almond
Phosphorus 2% 91% 14mg 13 times less than Chicken meat Chicken meat
Potassium 5% 64% 181mg 1.2 times more than Cucumber Cucumber
Sodium 0% 100% 0mg N/A White Bread
Zinc 1% 93% 0.07mg 90.1 times less than Beef Beef
Copper 5% 83% 0.05mg 3.2 times less than Shiitake Shiitake
Vitamin A 5% 32% 225IU 74.2 times less than Carrot Carrot
Vitamin E 1% 78% 0.18mg 8.1 times less than Kiwifruit Kiwifruit
Vitamin D 0% 100% 0µg N/A Egg
Vitamin C 59% 12% 53.2mg Equal to Lemon Lemon
Vitamin B1 7% 53% 0.09mg 3.1 times less than Pea Pea
Vitamin B2 3% 84% 0.04mg 3.3 times less than Avocado Avocado
Vitamin B3 2% 85% 0.28mg 33.9 times less than Turkey meat Turkey meat
Vitamin B5 5% 77% 0.25mg 4.5 times less than Sunflower seed Sunflower seed
Vitamin B6 5% 75% 0.06mg 2 times less than Oat Oat
Folate 8% 42% 30µg 2 times less than Brussels sprout Brussels sprout
Vitamin B12 0% 100% 0µg N/A Pork
Vitamin K 0% 100% 0µg N/A Broccoli
Tryptophan 0% 96% 0.01mg 33.9 times less than Chicken meat Chicken meat
Threonine 0% 97% 0.02mg 48 times less than Beef Beef
Isoleucine 0% 96% 0.03mg 36.6 times less than Salmon Salmon
Leucine 0% 98% 0.02mg 105.7 times less than Tuna Tuna
Lysine 0% 95% 0.05mg 9.6 times less than Tofu Tofu
Methionine 0% 93% 0.02mg 4.8 times less than Quinoa Quinoa
Phenylalanine 0% 96% 0.03mg 21.5 times less than Egg Egg
Valine 0% 95% 0.04mg 50.7 times less than Soybean Soybean
Histidine 0% 96% 0.02mg 41.6 times less than Turkey meat Turkey meat
Cholesterol 0% 100% 0mg N/A Egg
Trans Fat N/A 100% 0g N/A Margarine
Saturated Fat 0% 92% 0.02g 393 times less than Beef Beef
Monounsaturated Fat N/A 88% 0.02g 426 times less than Avocado Avocado
Polyunsaturated fat N/A 93% 0.03g 1887 times less than Walnut Walnut

Check out similar food or compare with current

NUTRITION FACTS LABEL

Nutrition Facts
___servings per container
Serving Size ______________
Amount Per 100g
Calories 47
% Daily Value*
0%
Total Fat 0g
0%
Saturated Fat 0g
Trans Fat g
0%
Cholesterol 0mg
0%
Sodium 0mg
4%
Total Carbohydrate 12g
8%
Dietary Fiber 2g
Total Sugars g
Includes ? g Added Sugars
Protein 1g
Vitamin D 0mcg 0%

Calcium 40mg 4%

Iron 0mg 0%

Potassium 181mg 5%

*
The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Health checks

Low in Cholesterol
ok
 ⓘ Dietary cholesterol is not associated with an increased risk of coronary heart disease in healthy individuals. However, dietary cholesterol is common in foods that are high in harmful saturated fats.
Source
No Trans Fats
ok
 ⓘ Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
Low in Saturated Fats
ok
 ⓘ Saturated fat intake can raise total cholesterol and LDL (low-density lipoprotein) levels, leading to an increased risk of atherosclerosis. Dietary guidelines recommend limiting saturated fats to under 10% of calories a day.
Source
Low in Sodium
ok
 ⓘ Increased sodium consumption leads to elevated blood pressure.
Source
Low in Sugars
ok
 ⓘ While the consumption of moderate amounts of added sugars is not detrimental to health, an excessive intake can increase the risk of obesity, and therefore, diabetes.
Source

Orange nutrition infographic

Orange nutrition infographic
Infographic link

References

The source of all the nutrient values on the page (excluding the main article and glycemic index text the sources for which are presented separately if present) is the USDA's FoodCentral. The exact link to the food presented on this page can be found below.

  1. https://fdc.nal.usda.gov/fdc-app.html#/food-details/169097/nutrients

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.