Orangen

← EncyclopediaEnzyklopädie der Lebensmittel

By Nikola · Precision Nutrition L1 · Updated 5 November 2026

The orange (Citrus sinensis) is the sweet citrus fruit most of us grew up with, eaten fresh in segments or squeezed for juice. A medium orange (131 g) gives about 62 kcal, 3.1 g of fibre and around 70 mg of vitamin C, which is close to the full daily recommendation for most adults. Raw oranges have a low glycemic index of 43. Whole oranges keep their fibre and are filling; juice gives the vitamin C but drops most of the fibre and is easy to overdo.

Orange nutrition per 100 g and per orange

Nährstoff	Per 100 g	Medium orange, 131 g	Large orange, 184 g
Energie	47 kcal	62 kcal	87 kcal
Wasser	86.8 g	114 g	160 g
Eiweiß	0.9 g	1.2 g	1.7 g
Fat	0.1 g	0.2 g	0.2 g
Carbohydrate	11.8 g	15.5 g	21.7 g
of which sugars	9.4 g	12.2 g	17.2 g
Fibre	2.4 g	3.1 g	4.4 g
Vitamin C	53.2 mg	69.7 mg	97.9 mg
Folat	30 µg	39 µg	55 µg
Kalium	181 mg	237 mg	333 mg
Kalzium	40 mg	52 mg	74 mg
Thiamin (B1)	0.09 mg	0.11 mg	0.16 mg

Source: USDA FoodData Central, SR Legacy, “Oranges, raw, all commercial varieties”, FDC ID 169097, checked 5 November 2026. USDA gives 131 g for an orange about 6.7 cm across, 184 g for a large one (about 7.8 cm) and 96 g for a small one; the portion columns are calculated from the 100 g values. In USDA data the carbohydrate figure includes fibre. Values rounded.

Vitamin C is the standout. The rest is modest but useful: mostly water, some fibre, folate and potassium, almost no fat.

Glycemic index

In the international GI tables (Atkinson 2008), raw orange has a glycemic index of 43 ± 3 (glucose = 100), which is low. A medium orange carries about 15.5 g of carbohydrate, including 3.1 g of fibre. See What is the glycemic index (with table).

Health benefits: what the evidence says

• Vitamin C. The NIH Office of Dietary Supplements lists one medium orange at 70 mg of vitamin C. The recommended daily amount is 90 mg for men and 75 mg for women, and people who smoke need 35 mg more. One orange covers most of that.
• Iron from plant foods. According to NIH, vitamin C improves the absorption of nonheme iron, the form found in beans, lentils, grains and leafy greens. An orange after a lentil stew or with a Spinat salad is a practical way to use this.
• Colds. NIH summarises a Cochrane review: taking vitamin C regularly did not reduce how often people in the general population catch colds, but it modestly shortened colds, by about 8% in adults and 14% in children. Starting vitamin C only after symptoms appear did not help. These data come from supplements, not oranges.
• Fibre. EFSA considers 25 g of fibre a day adequate for normal bowel function in adults. A medium orange gives about 3 g, more than you get from a glass of juice.
• Whole fruit versus juice. In three large US cohorts with more than 187,000 people (Muraki 2013), oranges on their own were neither linked with higher nor lower risk of type 2 diabetes (hazard ratio 0.99 per three servings a week). Fruit juice in general was associated with an 8% higher risk per three servings a week. The practical lesson: an orange is fine, and it is a better habit than a daily large glass of juice.

How to eat oranges

• As they are: peeled and eaten in segments, with the white pith left on. The pith is part of the fruit’s fibre.
• Frühstück: orange segments in Greek yogurt with a few walnuts, or on top of porridge with a pinch of cinnamon.
• Salads: orange slices go well with Fenchel, rote Zwiebel, olives Und Olivenöl, or with Rote Beete and a few pistachios.
• With iron-rich plant meals: add orange segments to a bean or lentil salad, or eat an orange as dessert after a vegetarian meal.
• Zest: finely grated peel adds aroma to baking, porridge and dressings. Use organic or well-washed fruit if you plan to eat the zest.
• Juice: if you drink it, choose 100% juice and keep the glass small. Eating the fruit and drinking water is the better everyday choice.
• Storage: oranges keep for days at room temperature and longer in the fridge. Cut segments are best eaten the same day.

Who should be careful

• Fexofenadine. The US FDA notes that this antihistamine may not work as well if taken with orange or apple juice, as well as grapefruit juice. Take it with water, and read the leaflet of any medicine for food and juice warnings.
• Seville (bitter) oranges. FDA warns that Seville oranges, often used for marmalade, as well as pomelos and tangelos, might affect some medicines the same way grapefruit juice does. FDA does not give this warning for ordinary sweet oranges, but if you take a medicine with a grapefruit warning, ask your pharmacist about bitter oranges and marmalade.
• Kidney disease and potassium. A large orange has about 333 mg of potassium and a cup of orange juice about 496 mg (NIH). NIH notes that in people with chronic kidney disease, or who take ACE inhibitors, ARBs or potassium-sparing diuretics, potassium can build up in the blood even at normal intakes. If that applies to you, agree your fruit and juice intake with your doctor or dietitian.
• Juice and blood sugar. Juice is easy to drink in quantity and was associated with higher type 2 diabetes risk in the US cohorts. People managing blood sugar are usually better served by whole fruit.

Traditional view (Ayurveda)

In Usha and Vasant Lad’s food guidelines, oranges are favourable for Vata, sweet oranges are fine in moderation for Pitta while sour ones are best avoided, and Kapha is advised to avoid them. This is a traditional system, not evidence from clinical studies.

Related entries and articles

• Lemons – the other citrus in most kitchens
• Kiwi – even more vitamin C per 100 g
• Pomegranate – another winter fruit
• Linsen – plant iron that pairs well with vitamin C
• Äpfel – whole fruit versus juice
• 7 healthy foods for breakfast
• Which foods reduce inflammation naturally?

FAQ

How much vitamin C is in one orange?

About 70 mg in a medium orange of 131 g, according to both USDA and NIH. That covers most of the daily recommendation of 75 mg for women and 90 mg for men. A large orange (184 g) has close to 98 mg.

Is orange juice as healthy as eating an orange?

Not quite. Juice keeps the vitamin C but loses most of the fibre and is easy to drink in large amounts. In a large US study, whole fruit was the better habit, while fruit juice was associated with a higher risk of type 2 diabetes. A small glass now and then is fine.

Can I eat oranges if I take medication?

For most medicines, yes. FDA says Seville oranges, pomelos and tangelos might act like grapefruit; it gives no such warning for ordinary sweet oranges. One exception: fexofenadine (Allegra) may work less well with orange juice, so take it with water. Check your medicine leaflet and ask a pharmacist if unsure.

Sources

1. USDA FoodData Central, SR Legacy: Oranges, raw, all commercial varieties (FDC ID 169097). fdc.nal.usda.gov
2. NIH Office of Dietary Supplements. Vitamin C: Fact Sheet for Health Professionals. ods.od.nih.gov
3. NIH Office of Dietary Supplements. Potassium: Fact Sheet for Health Professionals. ods.od.nih.gov
4. US Food and Drug Administration. Grapefruit Juice and Some Drugs Don’t Mix. fda.gov
5. Muraki I, Imamura F, Manson JE, et al. Fruit consumption and risk of type 2 diabetes: results from three prospective longitudinal cohort studies. BMJ 2013;347:f5001. PMC
6. EFSA NDA Panel (2010). Scientific Opinion on Dietary Reference Values for carbohydrates and dietary fibre. EFSA Journal 8(3):1462. efsa.europa.eu
7. Atkinson FS, Foster-Powell K, Brand-Miller JC. International Tables of Glycemic Index and Glycemic Load Values: 2008. Diabetes Care 2008;31(12):2281-2283. PMC
8. Lad U, Lad V. Food Guidelines for Basic Constitutional Types, from Ayurvedic Cooking for Self-Healing, 2nd ed. The Ayurvedic Institute. ayurveda.com

This page is for information only and is not medical or dietary advice.