Across India · Snack
Orange
Also called santra, narangi, kamala, naranga
The pulp of a fresh orange, eaten in segments. It is juicy and low in calories.
The short answer
Orange has about 48 kcal in a regular serving (1 medium orange, about 130 g), with 0.9 g of protein and 1.7 g of fibre. It rates 4.0/5 (good fit) for weight management: it is low in calories for its weight and it is rich in fibre for its calories, but it is low in protein for its calories.
Reviewed by Deepu Oommen on 22 Oct 2026 · How we review
- Calories per serving
- 48 kcal
- 1 medium orange (about 130 g)
- For weight management
- 4.0 / 5Rated 4 out of 5. Good fit for weight management
- Protein and fibre
- 0.9 g · 1.7 g
- per serving
- Brisk walking
- About 10 min
- uses similar energy (70 kg adult)
Orange nutrition
| Nutrient | Per serving (1 medium orange, about 130 g) | Per 100 g |
|---|---|---|
| Energy | 48 kcal | 37 kcal |
| Protein | 0.9 g | 0.7 g |
| Carbohydrate | 10.3 g | 7.92 g |
| Fat | 0.2 g | 0.13 g |
| Fibre | 1.7 g | 1.29 g |
IFCT 2017 (ICMR-NIN), E047 Orange, pulp (Citrus aurantium). Source: IFCT 2017, National Institute of Nutrition (ICMR), 2017. Home and restaurant versions vary with the oil, rice and portion used.
Is orange good for weight management?
It rates 4.0/5, a good fit, because it is low in calories for its weight and it is rich in fibre for its calories, but it is low in protein for its calories.
- Calories per gram (35% of the rating)0.37 kcal · 100/100
- Protein per 100 kcal (25% of the rating)1.9 g · 19/100
- Fibre per 100 kcal (20% of the rating)3.5 g · 100/100
- Portion (20% of the rating)48 of 200 kcal (snack) · 100/100
Each part is scored against fixed limits, then weighted. A higher rating does not mean a food causes weight loss. How the rating works
Lighter ways to have orange
- Eat the segments instead of drinking juice, as you also get the fibre
- Carry one as a snack instead of a sweet biscuit
- Have it before a meal to take the edge off hunger
- Avoid bottled orange drinks with added sugar
Common questions about orange
How many calories are in orange?
About 48 kcal in 1 medium orange, about 130 g, or 37 kcal per 100 g.
Is orange good for weight management?
It rates 4.0/5, a good fit: it is low in calories for its weight and it is rich in fibre for its calories, but it is low in protein for its calories. See the lighter ways to have it on this page.
How much protein is in orange?
About 0.9 g in 1 medium orange, about 130 g, which is 1.9 g for every 100 kcal.
How much walking uses the energy in orange?
About 10 min of brisk walking for a 70 kg adult uses similar energy to one regular serving.
Is eating an orange better than orange juice?
For weight management, yes. The whole fruit keeps its fibre and is more filling than juice for the same calories.
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Compare it in:Fruits
Information, not medical advice. Values are estimates for a typical recipe. Found an error? Tell us.