Calories in Oranges
Nutrition Facts
Written by Sky Taylor, Diet Bites
Nutrition Data Chart Posted Below
Calories in Oranges, Vitamin C Immunity Health Benefits
This natural fruit is naturally low in calories and holds an impressive amount of immunity-boosting Vitamin C benefits.
The caloric values for the orange are based on the size of the fruit:
A large orange is 3-1/16" is diameter, weighs 184 grams and contains about 86 calories. Vitamin C = 98 mg's.
A medium size is 2-5/8" round, weighs 131 grams with about 62 calories. Vitamin C = 70 mg's.
A small orange is 2-3/8" round, weighs 96 grams and contains about 45 calories. Vitamin C = 51 mg's.
One cup of sections contains about 85 kcals and weighs 180 grams. Vitamin C = 96 mg's.
This raw and natural fruit is also a good source for the following vitamins and nutrients: dietary fiber, calcium, potassium, folate, Lutein + zeaxanthin and Vitamin A.
Easy Orange Salad Recipe
What an easy recipe! Simply combine the following ingredients and chill.
small container of cottage cheese
large can of crushed pineapple, drained
small package of orange gelatin
small can of drained mandarin oranges
small carton of whipped topping
teaspoon of grated orange rind (optional)
Nutrition Facts for Oranges
| Vitamins & Minerals Nutritional Elements |
Units | 1 cup sections | large | Medium | small |
|
Water |
g
|
156.15
|
159.62
|
113.64
|
83.28
|
|
Calories |
kcal
|
85
|
86
|
62
|
45
|
|
Protein |
g
|
1.69
|
1.73
|
1.23
|
0.90
|
|
Total Fat |
g
|
0.22
|
0.22
|
0.16
|
0.12
|
|
Saturated Fat |
g
|
0.027
|
0.028
|
0.020
|
0.014
|
|
Monounsaturated Fat |
g
|
0.041
|
0.042
|
0.030
|
0.022
|
|
Polyunsaturated Fat |
g
|
0.045
|
0.046
|
0.033
|
0.024
|
|
Cholesterol |
mg
|
0
|
0
|
0
|
0
|
|
Ash |
g
|
0.79
|
0.81
|
0.58
|
0.42
|
|
Carbohydrate |
g
|
21.15
|
21.62
|
15.39
|
11.28
|
|
Fiber, total dietary |
g
|
4.3
|
4.4
|
3.1
|
2.3
|
|
Sugars, total |
g
|
16.83
|
17.20
|
12.25
|
8.98
|
|
Calcium, Ca |
mg
|
72
|
74
|
52
|
38
|
|
Iron, Fe |
mg
|
0.18
|
0.18
|
0.13
|
0.10
|
|
Magnesium, Mg |
mg
|
18
|
18
|
13
|
10
|
|
Phosphorus, P |
mg
|
25
|
26
|
18
|
13
|
|
Potassium, K |
mg
|
326
|
333
|
237
|
174
|
|
Sodium, Na |
mg
|
0
|
0
|
0
|
0
|
|
Zinc, Zn |
mg
|
0.13
|
0.13
|
0.09
|
0.07
|
|
Copper, Cu |
mg
|
0.081
|
0.083
|
0.059
|
0.043
|
|
Manganese, Mn |
mg
|
0.045
|
0.046
|
0.033
|
0.024
|
|
Selenium, Se |
mcg
|
0.9
|
0.9
|
0.7
|
0.5
|
|
Vitamin C |
mg
|
95.8
|
97.9
|
69.7
|
51.1
|
|
Thiamin |
mg
|
0.157
|
0.160
|
0.114
|
0.084
|
|
Riboflavin |
mg
|
0.072
|
0.074
|
0.052
|
0.038
|
|
Niacin |
mg
|
0.508
|
0.519
|
0.369
|
0.271
|
|
Pantothenic acid |
mg
|
0.450
|
0.460
|
0.328
|
0.240
|
|
Vitamin B-6 |
mg
|
0.108
|
0.110
|
0.079
|
0.058
|
|
Folate, total |
mcg
|
54
|
55
|
39
|
29
|
|
Folic acid |
mcg
|
0
|
0
|
0
|
0
|
|
Vitamin B-12 |
mcg
|
0.00
|
0.00
|
0.00
|
0.00
|
|
Vitamin A, IU |
IU
|
405
|
414
|
295
|
216
|
|
Retinol |
mcg
|
0
|
0
|
0
|
0
|
|
Vitamin E |
mg
|
0.32
|
0.33
|
0.24
|
0.17
|
|
Vitamin K |
mcg
|
0.0
|
0.0
|
0.0
|
0.0
|
|
Carotene, beta |
mcg
|
128
|
131
|
93
|
68
|
|
Carotene, alpha |
mcg
|
20
|
20
|
14
|
11
|
|
Cryptoxanthin, beta |
mcg
|
209
|
213
|
152
|
111
|
|
Lutein + zeaxanthin |
mcg
|
232
|
237
|
169
|
124
|