Fruits
Orange
Overview
Why eat an orange?
An orange is one of the easiest ways to cover most of a day's vitamin C, and it does it for about 45 calories in a small fruit. Along with the juice comes fiber, folate and potassium, plus enough water to make it genuinely refreshing.
Good to know: Eat the whole fruit when you can: juice keeps the sugars but loses most of the fiber that comes with the segments.
Serious vitamin C
One small orange supplies about 51 mg of vitamin C, roughly 57% of the Daily Value, supporting immune function, collagen formation and iron absorption from plant foods.
Fiber with the sweetness
At 2.4 g of fiber per 100 g, the segments and pith slow how quickly the fruit's natural sugars arrive, supporting steadier digestion and fullness.
Folate and potassium
Oranges provide 30 µg folate (8% DV) and 181 mg potassium (4% DV) per 100 g, nutrients involved in cell division and healthy blood pressure.
Overview drafted with AI from USDA FoodData Central figures. For education, not medical advice.
Nutrition facts
What’s in an orange?
Calories
47kcal
Protein
0.94g
Carbs
12g
Fat
0.12g
Fiber
2.4g
Sugars
9.3g
Minerals
- Calcium40 mg3%
- Iron0.1 mg1%
- Magnesium10 mg2%
- Phosphorus14 mg1%
- Potassium181 mg4%
- Zinc0.07 mg1%
- Copper0.04 mg5%
- Selenium0.5 µg1%
Vitamins
- Vitamin A11 µg1%
- Vitamin C53 mg59%
- Vitamin E0.18 mg1%
- Thiamin (B1)0.09 mg7%
- Riboflavin (B2)0.04 mg3%
- Niacin (B3)0.28 mg2%
- Vitamin B60.06 mg4%
- Folate30 µg8%
% Daily Value is based on FDA reference amounts for adults. Bars cap at 100%.
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Source: USDA FoodData Central, “Oranges, raw, all commercial varieties” (SR Legacy, FDC ID 169097).View the USDA record ↗ (opens in a new tab).