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Fruits

Orange

Oranges are 87% water, so 100 g (3.5 oz) brings only 47 kcal and 2.4 g of fiber.

USDA description: Orange

  • Low energy density
  • Hydrating

Estimated satietyHow it is calculated

Starting point+1
Very low energy density+2
A lot of fiber per calorie+2
High water content+1
Sum6
Capped at 55

Our own estimate from the values per 100 g: useful for comparing foods with each other, not a measurement in people. Holt index (1995): 202 (white bread = 100).

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Sources
7 primary
Data
USDA FDC 169097

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Nutrition facts

Calories
85 kcal per serving
47 kcal per 100 g (3.5 oz)
Protein
1.7 g per serving
0.9 g per 100 g (3.5 oz)
Carbohydrates
21.2 g per serving
11.8 g per 100 g (3.5 oz)
of which sugars
16.8 g per serving
9.4 g per 100 g (3.5 oz)
Fiber
4.3 g per serving
2.4 g per 100 g (3.5 oz)
Fat
0.2 g per serving
0.1 g per 100 g (3.5 oz)
of which saturated
0 g per serving
0 g per 100 g (3.5 oz)
Water
156.2 g per serving
86.8 g per 100 g (3.5 oz)

Source: USDA FoodData Central: Oranges, raw, all commercial varieties (FDC ID 169097), accessed September 23, 2026.

A typical 180 g (6.5 oz) serving provides about 85 kcal, 1.7 g of protein, and 4.3 g of fiber.

The typical serving (180 g (6.5 oz)) is a common amount used for the math, not a recommendation. Ounces and cups are rounded US equivalents; the values come from the database entry cited in the sources.

What it is and how to eat it

The most common eating oranges are navel types, easy to peel and seedless, while Valencia types are widely used for juicing; the sour or bitter orange, by contrast, is used for marmalade in Spain and for cooking in Yucatán, not eaten raw. It is eaten in segments or squeezed into juice, called zumo in Spain and jugo in Latin America. This page covers peeled orange, with 47 kcal, 2.4 g of fiber and 9.35 g of sugars per 100 g according to USDA.

A 180 g (6.3 oz) peeled orange provides 85 kcal, 4.3 g of fiber and 1.7 g of protein: a lot of water and volume for few calories. The 2025 nutrition advisory on GLP-1 therapy lists citrus among the fruits to encourage, but the US National Institutes of Health include citrus among the acidic foods that can make reflux worse, a common side effect of semaglutide (Wegovy) in its 68-week trials, according to its label; if you get heartburn, try half an orange or swap it for another fruit. To add protein, have it with a yogurt or some queso fresco.

What the evidence says

In the Holt satiety index (1995), oranges scored 202, twice the white bread reference (100) and ahead of apples (197). According to USDA, a 200 ml glass of fresh orange juice has the same sugars as a 180 g orange, 16.8 g, but only 0.4 g of fiber versus 4.3 g, and WHO counts the sugars in fruit juice as free sugars, which it recommends keeping below 10% of daily energy. The 2025 nutrition advisory on GLP-1 therapy recommends avoiding sugar-sweetened beverages and lists whole fruit among the foods to encourage. Both forms provide plenty of vitamin C, 95.8 mg in the orange and 100 mg in the glass of juice.

The sources for this section are listed under "Sources" at the end of the page.

Recipes with this food

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Satiety

The 1 to 5 score is our own estimate: it starts at 1 point, adds points for low energy density, for protein and fiber per 100 kcal, and for the water in solid foods, and subtracts points for drinks with calories. It is useful for comparing foods with each other; it is not a measurement in people.

This food was measured in people: in the satiety index by Holt and colleagues (1995), which compared 240 kcal servings of 38 foods over two hours, it scored 202 versus 100 for white bread. In other words, it was more filling than the same calories of white bread. Source: Holt SH, Miller JC, Petocz P, Farmakalidis E. A satiety index of common foods. Eur J Clin Nutr. 1995;49(9):675-90.

What to keep in mind on a GLP-1 medication

Low energy density
It has 100 kcal or less per 100 g: plenty of volume for few calories, which helps you feel full. On a GLP-1 medication, which already reduces your appetite, make sure these foods do not push protein foods off your plate.
Hydrating
It has 85 g of water or more per 100 g, so it contributes to hydration. That helps because with a smaller appetite people also tend to eat and drink less, and not drinking enough can make constipation worse.

Frequently asked questions about oranges

How much protein does a large orange have?

A large orange, our reference serving of 180 g (6.5 oz), has about 1.7 g of protein. 100 g (3.5 oz) of oranges has 0.9 g of protein. That is 2 g of protein per 100 kcal.

How many calories are in a large orange?

A large orange, our reference serving of 180 g (6.5 oz), has about 85 kcal. 100 g (3.5 oz) of oranges has 47 kcal. That is a very low energy density.

How many grams of fiber are in a large orange?

A large orange, our reference serving of 180 g (6.5 oz), has about 4.3 g of fiber. 100 g (3.5 oz) of oranges has 2.4 g of fiber.

How filling are oranges?

Very filling for the calories they provide: our estimated satiety score is 5 out of 5. It is based on: very low energy density; a lot of fiber per calorie; high water content. They were also measured in people: in the Holt satiety index (1995), with 240 kcal servings, they scored 202 versus 100 for white bread.

Are oranges a good choice on a GLP-1 medication?

Based on our tags, this is what matters about oranges on a GLP-1 medication. “Low energy density”: plenty of volume for few calories; make sure it does not push protein foods off your plate. “Hydrating”: a lot of water, which contributes to hydration when you eat and drink less. These are general guidelines, not medical advice: everyone tolerates foods differently.

How many grams or ounces are in a serving of oranges?

We use 180 g (6.5 oz) as a typical serving, roughly a large orange. That amount provides about 85 kcal, 1.7 g of protein, and 4.3 g of fiber. It is a reference for calculations, not a recommendation of how much to eat.

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Sources

Sources for the data on this page, with the access date.

  1. Official databaseU.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Oranges, raw, all commercial varieties (FDC ID 169097).accessed .
  2. Clinical trialEuropean Journal of Clinical Nutrition.Holt SH, Miller JC, Petocz P, Farmakalidis E. A satiety index of common foods. Eur J Clin Nutr. 1995;49(9):675-90.accessed .
  3. Clinical guidelineObesity (Wiley).Mozaffarian D, et al. Nutritional priorities to support GLP-1 therapy for obesity: A joint Advisory from the American College of Lifestyle Medicine, the American Society for Nutrition, the Obesity Medicine Association, and The Obesity Society. Obesity. 2025;33(8):1475-1503. doi:10.1002/oby.24336.accessed .
  4. InstitutionNational Institute of Diabetes and Digestive and Kidney Diseases (NIH).Eating, Diet, & Nutrition for GER & GERD.accessed .
  5. Drug labelEuropean Medicines Agency.Wegovy (semaglutide): EU Summary of Product Characteristics, section 4.8 (undesirable effects), current version.accessed .
  6. Official databaseU.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Orange juice, raw (Includes foods for USDA's Food Distribution Program) (FDC ID 169098).accessed .
  7. InstitutionWorld Health Organization.Healthy diet (fact sheet, section on free sugars).accessed .