At a glance
- 1.3 g protein and 66 calories per 1 medium (140 g).
- 1.9 g protein per 100 calories: #449 of 536 foods in our USDA list, #13 of 47 in fruit.
- 2.8 g fiber and 13 mg sodium per serving.
What is orange like to eat?
Oranges are juicy citrus fruit that peel easily and travel well. They are a simple snack, and segments add brightness to salads, yogurt and grain dishes.
How can you eat more orange?
Try this
Eat segments as a snackAdd to a salad with fennel or spinachPair with cottage cheeseSqueeze over cooked fish or chickenIs orange good on a GLP-1?
Cold orange segments are refreshing, though acidic fruit does not suit everyone, so start with a few pieces. Protein density matters more when your appetite is small: see protein on a GLP-1.
How does orange compare?
| Food | Serving | Protein | Calories | Protein per 100 kcal |
|---|---|---|---|---|
| Orange | 1 medium | 1.3 g | 66 | 1.9 g |
| Kiwi | 1 kiwi | 0.7 g | 40 | 1.7 g |
| Strawberries | 1 cup halves | 0.9 g | 47 | 1.9 g |
| Cottage cheese | 1/2 cup | 12.4 g | 95 | 13.1 g |
Close to orange per calorie: watermelon (2 g), carrots (2 g), cream cheese (1.7 g).
Compare more foods with the protein finder, or see protein in every food we cover.
What should you look for when you buy it?
Choose oranges that feel heavy for their size, which usually means they are juicier.
What's the full nutrition for orange?
| Nutrient | Per 1 medium (140 g) | Per 100 g | % Daily Value |
|---|---|---|---|
| Calories | 66 | 47 | |
| Protein | 1.3 g | 0.9 g | 3% |
| Fat | 0.1 g | 0.1 g | |
| Saturated fat | 0 g | 0 g | 0% |
| Carbohydrate | 16.5 g | 11.8 g | |
| Fiber | 2.8 g | 2 g | 10% |
| Sugar | 12 g | 8.6 g | |
| Sodium | 13 mg | 9 mg | 1% |
| Calcium | 60 mg | 43 mg | 5% |
| Iron | 0.5 mg | 0.33 mg | 3% |
| Vitamin B12 | 0 mcg | 0 mcg | 0% |
| Vitamin D | 0 mcg | 0 mcg | 0% |
USDA FoodData Central, Foundation: "Oranges, raw, navels". % Daily Value uses the FDA's values for adults (protein 50 g, fiber 28 g, sodium 2,300 mg). "Not listed" means USDA didn't measure it for this food, not that it's zero. Brands differ, so check your label.
