Orange Macros: Complete Nutrition Facts & Calories

Oranges are the classic vitamin C fruit—62 calories, 15 grams of carbs, and nearly a full day’s vitamin C in every medium fruit. They’re hydrating (87% water), satisfying to eat, and perfect for anyone tracking macros who wants natural sweetness without excessive calories.

This guide covers orange macros in detail so you can fit this citrus powerhouse into any diet.

Orange Macros: Quick Reference

Here’s the macro breakdown for oranges by size:

Orange Size	Weight	Calories	Protein	Carbs	Fiber	Sugar
Small	96g	45	0.9g	11g	2.3g	9g
Medium	131g	62	1.2g	15g	3.1g	12g
Large	184g	87	1.7g	22g	4.4g	17g
1 cup sections	180g	85	1.7g	21g	4.3g	17g
100g	100g	47	0.9g	12g	2.4g	9g

Key insight: Oranges are among the lower-calorie fruits. A medium orange has about 40% fewer calories than a medium banana.

Orange Varieties

Different orange types have similar macros:

Variety	Calories (medium)	Carbs	Notes
Navel	62	15g	Seedless, easy to peel
Valencia	59	14g	Best for juicing
Blood orange	70	17g	Sweeter, red flesh
Cara Cara	65	16g	Pink flesh, sweeter
Mandarin/Clementine	35	9g	Smaller, very portable

Mandarin note: Mandarins (clementines, tangerines) are smaller and have about half the carbs of a regular orange—great for stricter carb limits.

Understanding Macronutrients

Oranges are primarily a carbohydrate source with good fiber content. To understand how carbs fit your diet, learn about what macronutrients are.

Orange vs. Other Citrus

Citrus Fruit	Calories	Carbs	Fiber	Vitamin C
Orange (medium)	62	15g	3.1g	70mg
Grapefruit (half)	52	13g	2g	38mg
Mandarin	35	9g	1.3g	20mg
Lemon	17	5g	1.6g	31mg
Lime	20	7g	1.9g	19mg

Oranges have the most vitamin C per serving among common citrus fruits.

Orange vs. Other Fruits

Fruit	Calories	Carbs	Fiber
Orange (medium)	62	15g	3.1g
Apple (medium)	95	25g	4.4g
Banana (medium)	105	27g	3.1g
Strawberries (1 cup)	49	12g	3g
Blueberries (1 cup)	84	21g	3.6g

Orange advantage: Fewer calories and carbs than most common fruits, plus high vitamin C.

How Oranges Fit Different Diets

Keto and Low-Carb

Oranges are moderate for keto:

• Medium orange = 12g net carbs
• Doable if you budget carefully
• Clementines (6g net carbs) fit better

Lower-carb citrus options:

• 1/2 grapefruit (11g net carbs)
• Lemon/lime (for flavor, minimal carbs)
• A few orange segments vs. whole orange

Calorie Deficit / Weight Loss

Oranges are great for weight loss:

• Just 62 calories per medium fruit
• High water content (87%) promotes fullness
• Fiber slows digestion
• Natural sweetness satisfies cravings
• Takes time to peel/eat (slows consumption)

High-Vitamin C Needs

One orange covers ~80% of daily vitamin C needs. If you’re:

• Fighting a cold
• Recovering from exercise
• Supporting immune function

Oranges are a delicious, low-calorie way to boost vitamin C.

Flexible Dieting

Oranges fit flexible dieting perfectly—track the carbs, enjoy the fruit, hit your numbers.

Orange Juice vs. Whole Oranges

Comparison	Whole Orange	Orange Juice (8 oz)
Calories	62	112
Carbs	15g	26g
Fiber	3.1g	0.5g
Sugar	12g	21g
Satiety	High	Low
Blood sugar spike	Moderate	Higher

Bottom line: Whole oranges are dramatically better for macro tracking. Same vitamin C, half the calories, triple the fiber, more filling.

Meal Ideas with Oranges

Citrus Protein Snack (180 cal, 20g protein, 22g carbs, 2g fat)

• 1 medium orange
• 1 cup Greek yogurt

Orange Spinach Salad (200 cal, 8g protein, 22g carbs, 10g fat)

• 2 cups spinach
• 1 orange, segmented
• 1 oz feta cheese
• 1 tbsp olive oil + balsamic

Post-Workout Citrus (150 cal, 1g protein, 38g carbs, 0g fat)

• 1 large orange
• 1 banana
• Quick carbs for recovery

Orange Chicken Pairing (300 cal, 35g protein, 18g carbs, 5g fat)

• 4 oz grilled chicken
• 1 orange, sliced
• Drizzle of honey-citrus dressing

Calculate Your Macros

Use our macro calculator to determine your daily carb targets, then decide how oranges fit your plan.

Vitamin C and Fitness

Vitamin C matters for fitness:

• Collagen synthesis: Supports joints and connective tissue
• Recovery: Antioxidant reduces exercise-induced oxidative stress
• Iron absorption: Helps absorb plant-based iron
• Immune function: Protects during heavy training periods

One orange post-workout delivers vitamin C when your body needs it most.

Tracking Oranges Accurately

Size Variation

Orange sizes vary significantly:

• Small: ~45 cal
• Medium: ~62 cal
• Large: ~87 cal

If precision matters, weigh your oranges. Otherwise, “medium” is a reasonable default.

Counting Segments

If you’re eating orange segments (like in a salad):

• 1 segment ≈ 5-7 calories
• 10 segments ≈ 50-70 calories
• Count segments for partial orange tracking

Fresh vs. Canned

Form	Calories (1/2 cup)	Sugar
Fresh sections	43	8g
Canned in juice	47	9g
Canned in syrup	76	17g

Avoid canned oranges in syrup—double the sugar for no benefit.

Orange Storage Tips

Whole Oranges

• Room temperature: 1 week
• Refrigerator: 3-4 weeks
• Don’t store in sealed plastic (moisture causes mold)

Cut Oranges

• Refrigerate immediately
• Use within 3-4 days
• Store in airtight container

Orange Zest

• Zest has negligible calories
• Great for adding flavor without carbs
• Freeze extra zest for later

Common Orange Questions

Do Oranges Spike Blood Sugar?

Whole oranges have a low glycemic index (~40) thanks to fiber. They raise blood sugar moderately and gradually. Orange juice spikes faster due to absent fiber.

Are Oranges High in Sugar?

Oranges have 12g of natural sugar per medium fruit—moderate for fruits. The fiber content means this sugar absorbs slowly. Oranges aren’t “high sugar” in any meaningful sense.

When’s the Best Time to Eat Oranges?

For macros, timing doesn’t matter. Practical considerations:

• Morning: Vitamin C absorption is excellent
• Pre-workout: Light carbs for energy
• With iron-rich meals: Vitamin C enhances iron absorption
• Avoid: Right before bed if acid reflux is an issue

Can I Eat Too Many Oranges?

Theoretically yes (vitamin C toxicity above 2,000mg/day), but you’d need 25+ oranges daily. Practically, eat as many as fit your carb budget. 1-3 oranges daily is perfectly healthy.

Are Cutie Oranges the Same as Regular Oranges?

“Cuties” are mandarins (clementines or Murcotts)—smaller than oranges with different macros:

• 1 Cutie = ~35 calories, 9g carbs
• 1 medium orange = ~62 calories, 15g carbs

Cuties are great for portion control and stricter carb limits.

Final Thoughts

Oranges are a macro-tracker’s friend:

• Low calories (62 per medium)
• Moderate carbs (15g)
• Good fiber (3g)
• Exceptional vitamin C (70mg)
• Naturally satisfying

Compared to many snacks and desserts, oranges deliver sweetness, nutrition, and satisfaction for minimal caloric cost. They fit most diets (keto being the exception for whole oranges) and offer genuine health benefits beyond just macros.

Peel, segment, enjoy, and track. Oranges make healthy eating easy.