Yes, oranges are good for you. A medium orange has about 62 calories, 3 g of fiber and around 70 mg of vitamin C, more than the 40 mg a day adults need, according to figures from USDA FoodData Central and the NHS. Oranges also provide folate, potassium and plant compounds such as hesperidin, found mostly in the white pith and membranes. Whole oranges are more filling and much higher in fiber than orange juice, so they’re the better everyday choice. A few people need to take care: some medicines interact with bitter Seville oranges, citrus can trigger heartburn, and people on potassium-restricted diets may need to limit them.
Orange nutrition
Values from USDA FoodData Central:
| Nutrient | Per 100 g | Per medium orange (about 130 g of flesh) |
|---|---|---|
| Calories | 47 kcal | 62 kcal |
| Carbohydrate | 11.8 g | 15.4 g |
| Fiber | 2.4 g | 3.1 g |
| Sugars | 9.4 g | 12.2 g |
| Protein | 0.9 g | 1.2 g |
| Vitamin C | 53.2 mg | 69 mg |
| Folate | 30 mcg | 39 mcg |
| Potassium | 181 mg | 235 mg |
| Calcium | 40 mg | 52 mg |
An orange is about 87% water in USDA data, so it’s also hydrating. Sizes vary a lot, from small mandarins of around 70 g to large navels of 200 g or more.
Health benefits
Vitamin C
Vitamin C helps protect cells, supports the immune system, helps wounds heal and is needed to make collagen for skin, blood vessels and bones. The body can’t store it, so you need some every day. One orange covers it. Our guide to vitamin C foods lists other good sources, and our article on vitamin C and colds explains what it can and can’t do.
Helping you absorb iron
Vitamin C makes it easier for the body to absorb the iron in plant foods such as beans, lentils, spinach and fortified cereals, as the US National Institutes of Health explains. Eating an orange with a bean salad or a bowl of fortified cereal is an easy way to get more from the iron in your meal. That’s especially useful for vegetarians and people prone to low iron. Our list of iron-rich foods has more.
Fiber
A medium orange gives about a tenth of the 30 g of fiber adults are advised to eat each day. Much of it is soluble fiber called pectin, found in the flesh and pith, which slows the release of sugar into the blood and helps you feel full.
Folate
Folate is needed to make red blood cells and is especially important before and during early pregnancy. Oranges are a modest source, with about 39 mcg in a medium fruit.
Plant compounds
Oranges contain flavonoids such as hesperidin, along with carotenoids that give the flesh its color. Blood oranges also contain anthocyanins, the red pigments found in berries. These compounds are of interest for possible effects on blood vessels and inflammation, but most of the evidence so far comes from laboratory and short-term experiments, so it’s best to think of them as part of the general benefit of eating plenty of fruit.
Whole oranges vs orange juice
| Per 100 g | Whole orange | Orange juice |
|---|---|---|
| Calories | 47 kcal | 45 kcal |
| Fiber | 2.4 g | 0.2 g |
| Sugars | 9.4 g | 8.4 g |
| Vitamin C | 53.2 mg | 50 mg |
Juice keeps most of the vitamin C but loses almost all the fiber, and it’s much easier to drink the juice of three or four oranges than to eat them. When fruit is juiced, its sugars count as free sugars, the kind we’re advised to cut down on, as the NHS explains. It recommends no more than 150 ml of fruit juice and smoothies combined a day. Our guide to whether orange juice is healthy goes into more detail.
Oranges and blood sugar
Whole oranges have a low glycemic index, thanks to their fiber and water content, so they raise blood sugar more gently than juice or sweets. People with diabetes can include whole oranges as part of a balanced diet; pairing one with a handful of nuts or some yogurt slows the rise further. Our guide to the glycemic index explains how it works.
Things to watch
- Medicine interactions: sweet oranges don’t usually interact with medicines, but the US Food and Drug Administration warns that Seville oranges, often used in marmalade, along with pomelos and tangelos, may have the same effect as grapefruit. The FDA also notes that orange juice can reduce how well the allergy drug fexofenadine works. Check the leaflet with your medicine or ask a pharmacist.
- Heartburn: citrus fruits can trigger reflux in some people.
- Kidney disease: oranges and orange juice contain potassium. People with advanced kidney disease who are on a potassium-restricted diet should follow their kidney team’s advice.
- Teeth: oranges are acidic. Eating them with a meal, and waiting before brushing, is kinder to tooth enamel than sipping juice through the day.
Types of orange
- Navel oranges: seedless, sweet and easy to peel; best for eating.
- Valencia oranges: juicy with thin skins; often used for juice.
- Blood oranges: red flesh with a berry-like flavor; in season in winter.
- Seville oranges: bitter and sour; used for marmalade and cooking, not eaten raw.
- Mandarins, clementines and satsumas: smaller, sweeter relatives that are easy to peel and handy for lunchboxes.
How to choose and store oranges
Choose oranges that feel heavy for their size, which usually means they’re juicy, with firm, smooth skin and no soft spots. Color isn’t a reliable guide, as some ripe oranges have green patches. Oranges keep for about a week at room temperature, or two weeks or more in the fridge.
Easy ways to eat more oranges
- Eat them whole as a snack, peeled or cut into wedges.
- Add segments to salads, especially with fennel, leafy greens and olives.
- Pair them with fish: our salmon with spinach and orange is a good example.
- Use the zest in dressings, marinades, baking and porridge.
- Make a fruit salad with oranges, kiwi and berries, like our fruit salad.
- Blend into a smoothie with the whole fruit rather than juice, as in our carrot ginger smoothie.
Common questions
How many oranges can I eat a day?
One or two oranges a day is a healthy amount for most people, alongside other fruit and vegetables. Eating many more is unlikely to be harmful but can upset the stomach.
Should I eat the white pith?
Yes, if you don’t mind the taste. The pith contains fiber and much of the hesperidin.
Are oranges keto?
They’re high in carbs for a strict keto diet, with about 12 g of net carbs in a medium orange. Our guide to whether citrus is keto compares lemons, limes and oranges.
Can babies eat oranges?
Yes, from around 6 months, cut into small pieces with the membranes and seeds removed to reduce choking risk.
This article is general information, not medical advice. Talk to your doctor or a registered dietitian before making big changes to how you eat, especially if you have a health condition, take regular medication, or are pregnant or breastfeeding.
