Oranges are a popular fruit thanks to their delicious flavour and nutritonal benefits. They're mostly composed of carbs and water, with glucose, fructose and sucros being the main form of carbs. Although, despite being high in carbs, they're still low GI which is why we still recommend you consume them, but in moderation. Oranges are a good source of fiber, vitamin C, thiamine, folate and antioxidants. However, because of their sugar content, I do advise that you consume them in moderation.

A rich source of: vitamin C, thiamin, folate, antioxidants.


Oranges, flesh only

Serving Size grams 120
Teaspoons of table sugar equivalent 1.7
Glycemic Index 42
Glycemic Load 4.6
Potential GI Range 42±3
Energy (kcal) 36
Energy (kJ) 152
Water (g) 87
Starch (g) 0
Total sugars (g) 8.2
Glucose (g) 2
Galactose (g) 0
Fructose (g) 2.2
Sucrose (g) 4
Maltose (g) 0
Lactose (g) 0
Protein (g) 0.8
Protein (g)/100kcal 2.2
Protein % of calories 8.9
Carbohydrate (g) 8.2
Carbohydrate (g)/100kcal 22.8
Carb % of calories 91.1
Fat (g) 0.2
Fat (g)/100kcal 0.6
Fat % of calories 5
Satd FA /100g fd (g) 0.1
Mono FA /100g food (g) 0.1
Poly FA /100g food (g) 0.1
Trans FAs /100g food (g) 0
Sodium (mg) 590
Potassium (mg) 330
Calcium (mg) 6
Magnesium (mg) 25
Phosphorus (mg) 310
Iron (mg) 0.4
Copper (mg) 0.1
Zinc (mg) 1.1
Chloride (mg) 810
Manganese (mg) 0
Selenium (µg) 11
Iodine (µg) 5
Vitamin D (µg) 0.2
Vitamin E (mg) 0.2
Thiamin (mg) 0.1
Riboflavin (mg) 0.2
Niacin (mg) 9.6
Tryptophan/60 (mg) 4.2
Niacin equivalent (mg) 13.8
Vitamin B6 (mg) 0.4
Vitamin B12 (µg) 0
Folate (µg) 8
Pantothenate (mg) 1.1
Biotin (µg) 2
Vitamin C (mg) 0
Alcohol (g) 0
NSP (g) Non-starch polysaccharide 1.7
AOAC fibre (g) 1.2
Cholesterol (mg) 0
Retinol (µg) 0
Carotene (µg) 0
Retinol Equivalent (µg) 0