Calories in an Orange

Ok,I have built this chart to help you estimate about how many calories in an orange. The turning point occurs when oranges are about 2 and 5/8 inches inches in diameter which is about the size of  a tennis ball.  Smaller  oranges are about 50 calories and larger oranges are about 75 calories. A really big orange will be close to 100 calories.

	Calories (Calorie Cash™)	Calories   (Calorie Cash™)	Calories   (Calorie Cash™)	Calories (Calorie Cash™)	Calories    (Calorie Cash™)	Calories   (Calorie Cash™)
	100 grams	2-3/8" dia        96 grams	2-1/2" dia         88 grams	2-5/8" dia         96 grams	2-7/8" dia          140 grams	3-1/16" dia         184 grams
Orange type:				size of a tennis ball
All Commercial Varieties	47    (0.50)	45    (0.50)		62    (0.50)		86    (1.00)
Navel	49    (0.50)				69    (0.75)
California, Valencias	49    (0.50)			59    (0.50)
Florida	46    (0.50)			65    (0.75)
Mandarin (Tangerines)	53    (0.50)		47    (0.50)

If you are trying to lose weight, an orange is an excellent food choice.  It is a much better choice than orange juice.  The fiber will fill you up more and last with you longer.  I do not know about you, but I can drink 200 calories of orange juice in a heart beat.

Add shredded coconut to orange sections to make one of my favorite desserts...Ambrosia.

Another great dessert...peel an orange and then slice it across the sections...drizzle with about 1/4 teaspoon honey.

I also like to eat oranges right off the tree.  Check out this beautiful orange tree in my front yard in South Georgia (USA)
Starting in November I can eat oranges for about 5 months. Gardening and picking fruit also is a fun way to burn a few more calories.


What are your favorite healthy ways to eat an orange?


  Now for nutrition, As you can see an orange is a good source of vitamins and minerals.

Nutrient	Unit		cup, sections	large (3-1/16" dia)	small (2-3/8" dia)	fruit (2-5/8" dia)
		100.0g	180g	184g	96g	131g
Water	g	86.75	156.15	159.62	83.28	113.64
Energy	kcal	47	85	86	45	62
Protein	g	0.94	1.69	1.73	0.9	1.23
Total lipid (fat)	g	0.12	0.22	0.22	0.12	0.16
Carbohydrate, by difference	g	11.75	21.15	21.62	11.28	15.39
Fiber, total dietary	g	2.4	4.3	4.4	2.3	3.1
Sugars, total	g	9.35	16.83	17.2	8.98	12.25
Minerals
Calcium, Ca	mg	40	72	74	38	52
Iron, Fe	mg	0.1	0.18	0.18	0.1	0.13
Magnesium, Mg	mg	10	18	18	10	13
Phosphorus, P	mg	14	25	26	13	18
Potassium, K	mg	181	326	333	174	237
Sodium, Na	mg	0	0	0	0	0
Zinc, Zn	mg	0.07	0.13	0.13	0.07	0.09
Vitamins
Vitamin C, total ascorbic acid	mg	53.2	95.8	97.9	51.1	69.7
Thiamin	mg	0.087	0.157	0.16	0.084	0.114
Riboflavin	mg	0.04	0.072	0.074	0.038	0.052
Niacin	mg	0.282	0.508	0.519	0.271	0.369
Vitamin B-6	mg	0.06	0.108	0.11	0.058	0.079
Folate, DFE	mcg_DFE	30	54	55	29	39
Vitamin B-12	µg	0	0	0	0	0
Vitamin A, RAE	mcg_RAE	11	20	20	11	14
Vitamin A, IU	IU	225	405	414	216	295
Vitamin E (alpha-tocopherol)	mg	0.18	0.32	0.33	0.17	0.24
Vitamin D (D2 + D3)	µg	0	0	0	0	0
Vitamin D	IU	0	0	0	0	0
Vitamin K (phylloquinone)	µg	0	0	0	0	0
Lipids
Fatty acids, total saturated	g	0.015	0.027	0.028	0.014	0.02
Fatty acids, total monounsaturated	g	0.023	0.041	0.042	0.022	0.03
Fatty acids, total polyunsaturated	g	0.025	0.045	0.046	0.024	0.033
Cholesterol	mg	0	0	0	0	0
Other
Caffeine	mg	0	0	0	0	0