Oranges Nutrition Facts and Health Benefits

Oranges are citrus food very high in vitamin C, but their health benefits don't end there. Read on to find out everything about oranges.
Jyothi Shenoy, MD, MBA

Written by Jyothi Shenoy, MD, MBA. Updated on December 22, 2022.

Oranges are a citrus fruit first cultivated in China but are now grown in many other countries. There are many types, and they can have a sweet or sour taste depending on the type.

Vitamin C, abundant in citrus fruits, is necessary for the formation of collagen, which gives skin a youthful, radiant appearance.

Compared to other citrus fruits, orange has an exceptionally high concentration of vitamin C.

Specifically, it improves iron absorption, which is helpful because iron is a mineral that vegans often prioritize.

The high fiber content of oranges is beneficial to digestive health.

However, squeezing the juice and removing the pulp can increase the glycemic index and speed up its absorption into the blood.

Consuming the orange in its entirety, after removing the peel, is the most efficient way to reap the benefits of both the pulp and the vitamins.

Its high phenolic compound content gives this fruit potent antioxidant properties.

In protecting against cancer, it helps by neutralizing harmful free radicals. It’s a great way to help your body’s immune system.

Oranges Quick Nutrition Facts

Here's a quick nutrition overview for 3.5 ounces (100 grams) of oranges:

  • Energy: 47 calories
  • Carbs: 11.8 grams
  • Sugar: 9.35 grams
  • Fiber: 2.4 grams
  • Protein: 0.94 grams
  • Fat: 0.12 grams
  • Saturated Fat: 0.015 grams

Jump to a section where you can learn more about oranges nutrition value, including macronutrients, vitamins, minerals, protein quality, and more.

Health Benefits of Oranges

Thanks to a significant amount of specific vitamins and minerals, oranges could provide several health benefits.

Continue reading to discover the potential benefits of consuming oranges.

They May Support the Collagen Formation

Vitamin C is essential for several critical metabolic processes occurring in the body. It also supports the formation of collagen in the skin and other tissues.

Collagen is a protein that forms the basic structural network of several organs in the body. The primary role of collagen is to strengthen the bones, skin, and blood vessels, thus maintaining the structural integrity of these tissues.

It can reduce or slow down the age-related degenerative changes occurring in these tissues.

Vitamin C can also help in the healing of wounds.

The deficiency of this nutrient can prevent the efficient healing of the damaged tissues, due to which the patient may suffer from chronic inflammatory damage that can lead to cancerous changes.

It can act as an antioxidant. It regulates the metabolism of oxygen in the body and reduces the release of molecular compounds known as free radicals, which can otherwise damage the cell membranes.

It can also support the process of iron absorption and play a role in infection-fighting by stimulating the activities of immune cells like lymphocytes.

Vitamin C is also needed for the production of brain chemicals called neurotransmitters.

Oranges Nutrition Facts

Continue reading to find out the following oranges nutrition information:

  • Macronutrients
  • Vitamin Content
  • Mineral Content
  • Amino Acid Profile
  • Fat Breakdown
  • Carbohydrate Breakdown


Macronutrients, often called macros, are most commonly used term when it comes to eating a healthy diet or losing weight. There are three types of macronutrients: carbohydrates, proteins, and fats.

Macronutrients provide energy to your body and allows it to function properly. The following table contains the information on oranges macronutrients, while reading further will give you a better understanding on each of these macronutrients.

Carbohydrate4% DV11.8 g
Protein2% DV0.94 g
Fat0% DV0.12 g

Vitamin Content

Oranges are excellent source of Vitamin C.

They also contain Vitamin A, Vitamin B1 (Thiamine), Vitamin B5 (Pantothenic acid), Vitamin B6 (Pyroxidine), and Vitamin B9 (Folate) in a small amount.

Here's the full oranges vitamin content per 100g:

Vitamin A8% DV225 IU
Vitamin C59% DV53.2 mg
Vitamin D0% DV0 µg
Vitamin B1 (Thiamine)7% DV0.087 mg
Vitamin B2 (Riboflavin)3% DV0.04 mg
Vitamin B3 (Niacin)2% DV0.282 mg
Vitamin B5 (Pantothenic acid)5% DV0.25 mg
Vitamin B6 (Pyroxidine)4% DV0.06 mg
Vitamin B9 (Folate)8% DV30 µg
Vitamin B12 (Cobalamin)0% DV0 µg
Vitamin E1% DV0.18 mg
Vitamin K0% DV0 µg

Mineral Content

Oranges are not an excellent source of any particular vitamin.

However, they contain Copper, and Potassium in a small amount.

Here's the full oranges mineral content per 100g:

Calcium3% DV40 mg
Copper5% DV0.045 mg
Fluoride0% DV0 mg
Iron1% DV0.1 mg
Magnesium2% DV10 mg
Manganese1% DV0.025 mg
Phosphorus1% DV14 mg
Potassium4% DV181 mg
Selenium1% DV0.5 μg
Sodium0% DV0 mg
Zinc1% DV0.07 mg

Protein and Amino Acid Profile

Oranges contain 0.9 g of protein per 100 g, or in other words, oranges provide 2 g of protein per 100 kcal.

Similarly to most other plant proteins, protein in oranges contain all nine essential amino acids, however, they are a little bit low in isoleucine, leucine, and threonine.

Histidine OK2% DV0.018 g
Isoleucine Low2% DV0.025 g
Leucine Low1% DV0.023 g
Lysine OK2% DV0.047 g
Methionine OK2% DV0.02 g
Phenylalanine OK2% DV0.031 g
Threonine Low1% DV0.015 g
Tryptophan OK3% DV0.009 g
Valine OK2% DV0.04 g

Fat Breakdown

Around 2% of the calories in oranges are from fat. Oranges have 0.12 grams or 0% of recommended daily values per 100g.

Saturated fat and trans fat can increase cholesterol levels and increase the heart disease risk.

Oranges fat content mostly consists of healthy unsaturated fats.

According to FDA, dietary cholesterol should be kept below 300 mg per day. Luckily, oranges is cholesterol free.

Oranges do not contain trans fats. Trans fats should be kept as low as possible.

Total Fat0% DV0.12 g
Saturated Fat0% DV0.015 g
Monounsaturated Fatdo not have a %DV0.023 g
Polyunsaturated Fatdo not have a %DV0.025 g
Trans Fatsdo not have a %DV0 g
Cholesterol0% DV0 mg

Carbohydrate Breakdown

100% of the calories in oranges come from carbohydrates.

Carbs in oranges are mostly sugars (79%), followed by fiber and starch.

When it comes to sugars, oranges are relatively low in sugar, containing grams of sugar per 100g.

Total Carbohydrate4% DV11.8 g
Dietary Fiber9% DV2.4 g
Sugars19% DV9.35 g

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