Orange Calories & Nutrition (संतरा)

Orange has 48 calories per 1 medium (37 kcal per 100 g)

Fruits Health Rating: 8/10 Best time: Evening snack
48 kcal

Orange Calories by Serving Size

Most people measure Indian food in katoris, plates and pieces — not grams. Here is Orange broken down the way you actually eat it.

Serving Weight Calories Protein Carbs Fat
100 g 100 g 37 kcal 0.7 g 7.9 g 0.2 g
1 medium orange standard 130 g 48 kcal 0.9 g 10.3 g 0.2 g
2 oranges 260 g 96 kcal 1.8 g 20.6 g 0.4 g
Values are scaled from the standard serving and rounded. Actual figures vary with recipe, oil used and regional preparation.
+ Add Orange to your thali See the total calories of your whole meal.
Nutrition Facts — Orange (per 1 medium)
Nutrient Per serving Per 100 g % DV*
Calories 48 kcal 37 kcal 2%
Protein 0.9 g 0.7 g 2%
Carbohydrates 10.3 g 7.9 g 3%
Fat 0.2 g 0.2 g 0%
Fiber 1.7 g 1.3 g 7%
Sugar 8.9 g 6.8 g 18%
* Percent Daily Values are based on a 2,000 calorie diet.
Where the calories come from
Protein 0.9 g · 8%
Carbs 10.3 g · 88%
Fat 0.2 g · 4%
Burn it off

Minutes of activity to burn 48 kcal (70 kg adult):

Brisk walking 10 min
Cycling 7 min
Running 5 min
Yoga 14 min

Is Orange good for weight loss?

Yes — a good choice

Orange carries roughly 37 kcal per 100 g, which is low for an everyday Indian food. You can fit reasonable portions into a fat-loss diet without much trouble, as long as the rest of your day stays within your calorie target.

Is Orange good for muscle gain?

Mainly an energy food

Orange provides about 0.7 g of protein per 100 g, which counts as low for Indian foods. That works out to roughly 1.9 g of protein per 100 kcal, so it is not an efficient way to hit a protein target. Pair it with a dedicated protein source — dal, curd, paneer, eggs, soya or chicken — rather than relying on it for muscle growth.

Health tips for eating Orange

Eat the whole fruit instead of juice to keep the fibre and stay full longer. Works well as a mid-morning or evening snack.

About Orange

A juicy citrus fruit, especially popular in Nagpur and Punjab winters.

Frequently asked questions about Orange

1 medium orange (130 g) contains approximately 48 calories, along with 0.9 g protein, 10.3 g carbohydrates and 0.2 g fat.

1 santra (130 g) mein lagbhag 48 calorie aur 0.9 g protein hota hai. Isme 10.3 g carbs aur 0.2 g fat bhi hota hai.

1 संतरा (130 ग्राम) में लगभग 48 कैलोरी और 0.9 ग्राम प्रोटीन होता है। इसमें 10.3 ग्राम कार्बोहाइड्रेट और 0.2 ग्राम फैट भी होता है।

100 g of Orange contains about 37 calories, 0.7 g protein, 7.9 g carbs and 0.2 g fat.

2 oranges works out to roughly 96 calories and 1.8 g of protein in total.

Yes — a good choice. Orange carries roughly 37 kcal per 100 g, which is low for an everyday Indian food. You can fit reasonable portions into a fat-loss diet without much trouble, as long as the rest of your day stays within your calorie target.

Orange contains about 0.7 g of protein per 100 g, which is considered low for Indian foods. Pair it with dal, curd, paneer or eggs to lift the protein content of the meal.

Orange provides roughly 7.9 g of carbohydrates and 6.8 g of sugar per 100 g. That is a moderate carbohydrate load for a typical serving. Portion control and pairing with protein, vegetables or curd help blunt the blood-sugar response. Anyone managing diabetes should confirm portions with their own doctor or dietitian.

Orange is best eaten at evening snack.

For a 70 kg adult, burning the roughly 48 calories in 1 medium orange takes brisk walking for about 10 minutes, or cycling for about 7 minutes, or running for about 5 minutes, or yoga for about 14 minutes.

Compare Orange with other foods

Orange vs Banana Orange vs Ber Orange vs Fig Orange vs Mango Orange vs Phalsa

Similar foods in Fruits

Banana

105 kcal

Ber

49 kcal

Fig (Anjeer)

41 kcal

Mango

97 kcal

Phalsa

71 kcal

Pineapple (Ananas)

65 kcal

Trending Indian foods

Chai (Tea)

75 kcal

Biryani

350 kcal

Curd (Yogurt)

98 kcal

Chana Masala

180 kcal

Rajma

165 kcal

Dal

120 kcal

Palak Paneer

220 kcal

Pav Bhaji

400 kcal

Data source: nutrition values are drawn from the Indian Nutrient Databank (INDB) — Vijayakumar A, Dubasi HB, Awasthi A, Jaacks LM, Curr Dev Nutr 2024;8(7):103790, used under CC BY 4.0. INDB is derived from the ICMR-NIN Indian Food Composition Tables (IFCT 2017 and 2004).

Serving sizes are typical Indian household portions set by FitDesi, with nutrients scaled from the per-100 g values. Figures vary with recipe, oil used and regional preparation.

Last updated: 30 October 2026

This page is for general information only and is not medical advice. See our disclaimer.