Orange
Every 100 g of Orange contains 47 kcal and 9.6 g of available carbohydrate. Its glycemic index is 42 (Low), the average of 9 studies in the International GI Tables (Atkinson 2021). A typical 130 g portion has a glycemic load of 5.2 (Low).
Medically reviewed by Dr. Wassim Habib · Last reviewed 12 October 2026
Glycemic index
Glycemic load
Calories
Protein
💡 Smart Nutritional Guidance
Consumption advice
A whole orange provides fibre and vitamin C and is better than juice, which loses most of its fibre.
Best preparation methods
Peel it and eat the segments with the thin white pith, which is rich in fibre.
Important Nutritional Note
For people with diabetes or insulin resistance, it is always recommended to consider the total glycemic load (GL) of the meal rather than relying on the glycemic index alone.
Nutrition facts
| Nutrient | Per 100 g | Per typical portion (130 g) |
|---|---|---|
| Calories | 47 kcal | 61.1 kcal |
| Protein | 0.9 g | 1.2 g |
| Carbohydrate | 12 g | 15.6 g |
| Available carbohydrate | 9.6 g | 12.5 g |
| Fat | 0.1 g | 0.1 g |
| Dietary fibre | 2.4 g | 3.1 g |
| Insulin index | 60 · clinically tested (Holt / Bao) | |
The typical portion is approximate, for comparison purposes.
Comparison & smarter alternatives
It ranks 3 of 8 measured foods in Fruit by glycemic index (lowest first).
Lower-GI alternatives:
Frequently asked questions
Is Orange good for weight loss?
Yes. Orange is very low in calories (47 kcal per 100 g), so you can eat a generous amount to add volume and fullness to a meal without many calories.
How does Orange affect blood sugar?
Its glycemic index is 42 (Low) according to Atkinson 2021. A typical 130 g portion has a glycemic load of 5.2 (Low), so the effect of this portion on blood sugar is limited.
What is the nutritional value of a typical portion of Orange?
A typical 130 g portion of Orange provides about 61 kcal, 1.2 g protein, 15.6 g carbohydrate, 0.1 g fat and 3.1 g fibre.
Approved value: average of 9 studies (range 31–52), confidence grade B. Methodology & details →
Disclaimer: This guidance is for nutritional lifestyle orientation and does not constitute a diagnostic medical device under EU Regulation MDR 2017/745.