How many calories are in an orange?

A medium orange (approximately 150g peeled) contains around 71 kcal. Per 100g, oranges provide about 47 kcal. This makes them one of the lower-calorie fruits, comparable to apples and significantly less calorie-dense than bananas.

How much vitamin C is in an orange?

A single medium orange provides approximately 70mg of vitamin C, which is well over 100% of the UK daily reference intake (40mg). Vitamin C supports immune function, skin health, and iron absorption. Oranges are one of the most concentrated everyday sources of this essential vitamin.

Are oranges good for blood sugar?

Whole oranges have a low GI of around 43, making them a good fruit choice for blood sugar management. The fibre and intact cellular structure of the fruit slow sugar absorption. However, orange juice has a much higher GI (50-70) because blending or juicing destroys the fibre matrix. For the best blood sugar response, always eat the whole fruit rather than drinking juice.

What is the glycemic index of orange?

Orange has a glycemic index of 43, which is classified as Low GI. Oranges have a low GI of around 43, with their fibre and citric acid slowing glucose absorption.

Glucose: LowNOVA 1

Nutritional Information for Orange

Oranges are a low-calorie fruit delivering approximately 47 kcal per 100g with very high vitamin C content — a single medium orange provides well over 100% of the daily reference intake. From a SpikeSaver perspective, whole oranges have a low GI of around 43 despite their natural sugar content (8.2g/100g), because the intact fibre matrix slows sugar absorption. The key distinction is between eating a whole orange (low GI, high fibre) and drinking orange juice (high GI, no fibre) — the same fruit in two very different glucose response categories.

Nutrition per 100g

Nutrient	Per 100g	Per serving
Energy	47 kcal / 174 kJ	71 kcal
Protein	0.8g	1.2g
Carbohydrates	8.2g	12.3g
of which sugars	8.2g	—
Fat	0.2g	0.3g
of which saturated	0.1g	—
Fibre	1.7g	—
Salt	0.01g	—

Serving size: 1 medium orange (~150g peeled) · Source: Tesco product page, October 2025

Glucose impact

Glycemic Index

Low

Glucose risk

Whole oranges have a low GI of approximately 43. Although they contain 8.2g of sugar per 100g, the fruit's intact cellular structure and fibre (1.7g/100g) slow the release of fructose and glucose into the bloodstream. Eating a whole orange is very different from drinking orange juice (GI ~50-70) where the fibre matrix is destroyed and sugars are rapidly absorbed.

Processing level

NOVA 1 (unprocessed)

A whole fresh orange is NOVA 1 — a completely unprocessed single-ingredient fruit. It contains nothing but the orange itself. The only processing concern arises with orange-flavoured products, orange juices (which strip fibre), and orange-based drinks that may contain added sugars, sweeteners, or flavourings.

Orange at Tesco

Source: Tesco product page, October 2025

Tesco Oranges Each

NOVA 1 (unprocessed)

Tesco Orange Minimum 5 Pack

£1.50*NOVA 1 (unprocessed)

Tesco Finest Spanish Blood Orange & Red Grape Lemonade 750ml

2 UPF markers

£2.50*NOVA 4 (ultra-processed)

Tesco Orange Zero 2 Litre

3 UPF markers

£0.80*NOVA 4 (ultra-processed)

*Prices were correct at the time of collection and may have since changed. Check Tesco.com for current pricing.

What to watch for when shopping

The whole fruit is always the best choice. Tesco Orange Minimum 5 Pack at £1.50 (30p per orange) is great value for a NOVA 1 food packed with vitamin C. The trap is orange-flavoured drinks: Tesco Orange Zero contains artificial sweeteners and flavourings (NOVA 4), while the Blood Orange Lemonade adds sugar. Even pure orange juice, while not ultra-processed, strips out the fibre that makes whole oranges low-GI. Eat the orange, do not drink it.

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