Orange nutrition, glycemic index, calories, net carbs & more
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.
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
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 .
The lowest GI has oranges from Denmark of 31 . One Indian study shows that the glycemic index of orange is about 52 .
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 . And lastly, orange juice ( frozen concentrate) from the USA has a GI of 57±6 .
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 .
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 .
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 .
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.
Important nutritional characteristics for Orange
Orange Glycemic index (GI)
Mineral coverage chart
Mineral chart - relative view
Vitamin coverage chart
Vitamin chart - relative view
Protein quality breakdown
Fat type information
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|
|Protein||2%||86%||0.94g||3 times less than Broccoli|
|Fats||0%||91%||0.12g||277.6 times less than Cheese|
|Carbs||4%||45%||11.75g||2.4 times less than Rice|
|Calories||2%||88%||47kcal||Equal to Orange|
|Sugar||N/A||40%||9.35g||Equal to Coca-Cola|
|Fiber||10%||32%||2.4g||Equal to Orange|
|Calcium||4%||38%||40mg||3.1 times less than Milk|
|Iron||1%||93%||0.1mg||26 times less than Beef|
|Magnesium||2%||84%||10mg||14 times less than Almond|
|Phosphorus||2%||91%||14mg||13 times less than Chicken meat|
|Potassium||5%||64%||181mg||1.2 times more than Cucumber|
|Zinc||1%||93%||0.07mg||90.1 times less than Beef|
|Copper||5%||83%||0.05mg||3.2 times less than Shiitake|
|Vitamin A||5%||32%||225IU||74.2 times less than Carrot|
|Vitamin E||1%||78%||0.18mg||8.1 times less than Kiwifruit|
|Vitamin C||59%||12%||53.2mg||Equal to Lemon|
|Vitamin B1||7%||53%||0.09mg||3.1 times less than Pea|
|Vitamin B2||3%||84%||0.04mg||3.3 times less than Avocado|
|Vitamin B3||2%||85%||0.28mg||33.9 times less than Turkey meat|
|Vitamin B5||5%||77%||0.25mg||4.5 times less than Sunflower seed|
|Vitamin B6||5%||75%||0.06mg||2 times less than Oat|
|Folate||8%||42%||30µg||2 times less than Brussels sprout|
|Tryptophan||0%||96%||0.01mg||33.9 times less than Chicken meat|
|Threonine||0%||97%||0.02mg||48 times less than Beef|
|Isoleucine||0%||96%||0.03mg||36.6 times less than Salmon|
|Leucine||0%||98%||0.02mg||105.7 times less than Tuna|
|Lysine||0%||95%||0.05mg||9.6 times less than Tofu|
|Methionine||0%||93%||0.02mg||4.8 times less than Quinoa|
|Phenylalanine||0%||96%||0.03mg||21.5 times less than Egg|
|Valine||0%||95%||0.04mg||50.7 times less than Soybean|
|Histidine||0%||96%||0.02mg||41.6 times less than Turkey meat|
|Saturated Fat||0%||92%||0.02g||393 times less than Beef|
|Monounsaturated Fat||N/A||88%||0.02g||426 times less than Avocado|
|Polyunsaturated fat||N/A||93%||0.03g||1887 times less than Walnut|
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NUTRITION FACTS LABEL
Serving Size ______________
Orange nutrition infographic
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.