One medium orange has about 62 calories and ~70 mg vitamin C, with fiber that you don’t get from juice.
Calories
Fiber
Vitamin C
Fresh Whole
- 131 g medium
- Membranes = fiber
- Zest for aroma
Everyday
Juice (No Pulp)
- ½ cup serve
- Near-zero fiber
- Pair with protein
Small Glass
Segments & Zest
- 1 cup sections
- Add to salads
- Finish warm dishes
Meal-Ready
Oranges are a handy way to load vitamin C while keeping calories in check. One fruit brings water, natural sugars, and fiber in a tidy peel. You can eat it plain, toss segments into a bowl, or squeeze a small glass. The peel holds oils that scent zest; the pith adds a gentle bitter edge that pairs well with leafy greens.
Orange Nutrition Facts: What You Get Per Fruit
The numbers help with meal planning. A typical 131-gram fruit lands near 62 kcal, ~15 g carbs, ~12 g sugar, ~3 g fiber, and about 1 g protein. Vitamin C sits near 70 mg per fruit, which hits a large share of the daily value for adults. You also pick up a little folate, potassium, thiamin, and calcium.
The daily value for vitamin C on U.S. labels is 90 mg for adults. That makes one medium fruit a strong contributor. Juice also brings vitamin C, but it trims fiber to almost none. If you want fullness and steady energy, the whole fruit wins.
| Serving | Calories (kcal) | Vitamin C (mg) |
|---|---|---|
| 1 medium fruit (131 g) | ≈62 | ≈70 |
| 100 g edible portion | ≈47 | ≈53 |
| 1 cup sections (165 g) | ≈81 | ≈98 |
| ½ cup juice (no pulp) | ≈56 | ≈61 |
Benefits Of A Whole Orange Versus Juice
Whole segments slow the rise in blood sugar thanks to fiber and intact cell walls. Chewing also helps with satiety cues. Juice can fit when you need an easy pour, but a small serving goes a long way. If you love juice, pair it with a snack that includes protein or fat.
Fiber sits near 3 g per typical fruit. That supports regularity and helps your meal feel balanced. Most people fall short on fiber, and the switch from juice to segments is an easy fix. USDA says whole fruit brings fiber while juice brings little to none; see the Fruit Group page for a quick refresher.
Daily Needs, Labels, And What “High In C” Means
Adults usually aim for 75–90 mg vitamin C per day, with a higher target for smokers. A single fruit often supplies most of that target. The number on a label may show as a percent of daily value, which helps with quick comparisons on a shelf.
Close Look At Sugar, Carbs, And Fiber
Natural sugars in citrus sit inside a watery matrix with fiber. One fruit brings about 15 g of carbs, most as natural sugars, and roughly 3 g fiber. Net carbs drop when fiber rises, which can help with hunger later in the day.
Potassium, Folate, And Extras
Alongside vitamin C, citrus brings potassium for fluid balance, small amounts of folate and thiamin, and plant compounds like flavanones. Those extras sit in the membranes and pith, so eating the whole segments gives you more than juice alone.
Vitamin C Facts For Labels And Shopping
Look for firm fruit with bright color and a bit of heft. More weight usually means more juice. Store at room temp for a few days or chill for longer life. Buying tip: heavier fruit tends to be juicier; thin, smooth skin often signals more flesh. For hot dishes, add segments near the end. Zest gives aroma without vitamin loss.
Orange Nutrition Chart: Variations By Type And Prep
Navel, Cara Cara, blood orange, and mandarin share a familiar profile with small twists. Pink-fleshed types can carry extra carotenoids. Smaller fruits bring fewer calories per piece but similar vitamin C by weight. Juice concentrates flavor but not fiber; zest adds oils, not vitamin C.
| Food | Calories (per 100 g) | Vitamin C (mg/100 g) |
|---|---|---|
| Orange, raw | ≈47 | ≈53 |
| Navel orange, sections | ≈49 | ≈59 |
| Mandarin (tangerine) | ≈53 | ≈27 |
| Grapefruit, pink/red | ≈42 | ≈31 |
| Lemon | ≈29 | ≈53 |
| Lime | ≈30 | ≈29 |
How To Fit Oranges Into Meals
Morning: add segments to yogurt with chopped nuts. Midday: toss slices with spinach, olives, and olive oil. Dinner: shave zest into a pan sauce, then finish with fresh juice off heat. Dessert: supremes over ricotta or dark chocolate shavings give a clean finish.
Label Reading Tips For Fruit Cups And Juice
Choose fruit packed in water or its own juice. Skip syrups when possible. For juice, scan for “100% juice” and keep servings modest. A small glass with breakfast is plenty if you also eat whole fruit during the day.
Safety, Storage, And Prep Basics
Rinse the peel under running water before cutting. Dry with a clean towel, then slice. For zest, wash first and zest before cutting, since a whole peel is easier to hold against a grater. Store fruit in the crisper for a couple of weeks; rotate older pieces forward.
When To Choose Whole Fruit Over Juice
If your day lacks fiber, choose segments. Juice works when chewing is tough or time is tight. A balanced plate can include both, but keep the glass small and the fruit generous.
Trusted Numbers And Where They Come From
Nutrition databases compile lab analyses of common foods. The figures above reflect typical values for raw fruit and common servings. Growing conditions and size can nudge totals, so treat the tables as guides.
Final Bite: Small Fruit, Big Help
A single piece adds color, aroma, and crunch to meals across the day. It props up vitamin C intake, brings a few grams of fiber, and keeps calories gentle. Keep a bowl on the counter, stash a couple in your bag, and reach for a bright bite when you need it.