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Calories in a medium-sized orange
Calories in 1 medium-sized, peeled orange, of approx. 128g, is 60, however, a cup of orange juice has a much higher calorie content, which is about 112.
Most dietitians never agree upon a diet plan. Most of them fight and feud in an attempt to prove that their diet plan is better and more effective. As such there are very few foods which dietitians claim to be perfect in all respects. Among the few foods which people at large, do generally accept as a good food for weight loss is the orange. It also has its share of nutrients as well. All these facts bring up the inevitable questions over how many calories does an orange contain and its nutritional facts.

Calories in an Orange

The orange has a very high water content, which dramatically reduces the average calories. On an average, the edible part has a water content of about 85%. The amount of calories also vary depending on the different types of oranges.

Nutrition Count in an Orange
1 Orange (128 gms)
Calories 60
Saturated Fat 0g
Trans Fat 0g
Cholesterol 0mg
Dietary Fiber 3g
Sodium 0mg
Sugars 12g
Protein 1g
Vitamin A - 6% Vitamin C - 120%
Iron - 0% Calcium - 6%
Source: USDA

Given below, is the calorie content of a few varieties of orange.

Clementine Orange: The Clementine orange adds up to 47 calories to your daily intake, per 100g.

Satsuma Orange: The Satsuma variety is generally smaller than normal oranges and has fewer seeds as well. It adds around 53 calories, per 100g.

Mandarin Orange: Mandarin orange again has comparatively lower calorific value, and contains only 53 calories per 100g.

Calories in Orange Juice

If you're having fruit juice, then unless it is concentrated, the calories in orange juice will be higher than what you would get from an equivalent amount of oranges. Calories in orange juice will depend upon the method of preparation, additional items, and quantity.

Nutrition Count in Orange Juice
1 Cup
Calories 112
Calories from fat 4
Saturated Fat 0.06g
Polyunsaturated Fat 0.099g
Monounsaturated Fat 0.089g
Potassium 496mg
Dietary Fiber 0.5g
Sugars 20.83g
Protein 1.74g
Sodium 2mg
Cholesterol 0mg
Source: USDA

You will obviously get a more accurate number for the average calories in the juice by simply looking at the back of your juice carton. The nutritional facts about the juice are generally given there.

Nutritional Facts about Orange

The orange derives most of its calories from the carbohydrate content, or the sugar content to be specific. The fat and protein components are negligible as there is no cholesterol or saturated fat.

The orange, being a citrus fruit, is rich in vitamin C and researchers claim that 100g supplies 45mg of Vitamin C, which is effectively 75% of the recommended daily intake. It also contains natural antioxidants which develops immunity and help in fighting with diseases and infections. Other than this, it contains vitamin A, vitamin B6 and vitamin E in moderate amount. Oranges also contain iron, thiamin, riboflavin, miacin, phosphorous, copper, magnesium, and zinc.

Oranges must be one of the most delicious, yet low calorie foods, that you will ever find. You will not only gain control over your weight, but will also enjoy other health benefits of this fruit. So, include oranges in your daily diet and have a healthy body.