Navel Orange Nutrition Facts

Navel orange nutrition facts by size

USDA lists one navel orange at 140 g. For other sizes it gives a small orange at 96 g (2⅜ inches across) and a large one at 184 g (about 3 inches). Using the navel orange nutrition data for each size:

Calories in a medium orange

The 140 g navel orange is what most people would call a medium orange. The calories in a medium orange navel come to 69. Across all orange varieties, USDA's medium orange (131 g, 2⅝ inches) has 62 calories, so how many calories are in a navel orange versus another kind makes little difference.

Orange calories per 100 g

Navel oranges have 49 calories per 100 g, and oranges of all kinds average 47. That's low for fruit: bananas have 89 per 100 g and grapes 69, while watermelon has 30. See the lowest calorie fruits for the full list.

Large navel orange calories

A large navel orange of about 3 inches across (184 g) has about 90 calories, 23 g of carbs and 4 g of fiber. How many calories in a big navel orange beyond that? Some sold in stores weigh 250 g or more; at 49 calories per 100 g, a 250 g orange has about 123. Large navel orange nutrition also covers more than a full day's vitamin C: about 109 mg, 121% of the Daily Value.

How many carbs are in a navel orange?

One navel orange has 17.5 g of carbohydrate: 11.9 g of natural sugar, 3.1 g of fiber and the rest starch and other sugars. That leaves about 14.4 g of net carbs. Carbs in oranges navel or other kinds are about the same per gram: 12.5 g per 100 g for navels and 11.8 g for all varieties. How many carbohydrates are in an orange of any kind? About 15.5 g in a medium 131 g orange.

• How many carbs are in a small orange? About 12 g, with 2.1 g of fiber.
• Large orange: about 23 g of carbs.
• Half an orange: about 8.8 g of carbs and 34 calories.

How many grams of sugar is in an orange? About 12 g in a navel, all of it natural fruit sugar that comes packed with fiber and water. Counting carbs for a meal plan? The macro calculator gives you a daily carb target in grams.

Fiber in a navel orange

A navel orange has 3.1 g of fiber, about 11% of the Daily Value of 28 g. Much of it is soluble pectin in the membranes and white pith, so eating the segments rather than drinking juice keeps it. Fiber in navel orange slices is the same as in the whole fruit; juice loses almost all of it. The fiber calculator adds oranges to the rest of your day.

Vitamin C and other nutrients

Oranges are known for vitamin C, and a single navel orange gives 83 mg, 92% of the 90 mg Daily Value. It also has 232 mg of potassium and 60 mg of calcium. Other orange fruit facts: a navel orange has almost no fat, 1 mg of sodium and 0.9 g of protein per 100 g.

Orange juice calories: 8 oz and 16 oz

Orange juice has the same 49 calories per 100 g as a navel orange, but it's easy to drink a lot more of it. Orange juice 8 oz calories come to about 122, with 28.6 g of carbs and only 0.7 g of fiber. A 16 oz orange juice is about 244 calories, the same as three and a half navel oranges.

The Dietary Guidelines for Americans, 2025–2030, recommend eating fruit whole and drinking 100% juice only in limited portions or diluted with water. For how juice compares with water, soda and lemonade, see calories in water and other drinks. Oranges also fit a heart-healthy diet, which builds on whole fruit, vegetables and fiber.

Oranges vs mandarins

Per 100 g, navel oranges and mandarins are close: 49 calories against 53, with oranges a little higher in fiber and much higher in vitamin C. The main difference is size, since one navel orange weighs as much as one and a half medium mandarins. See mandarin and clementine nutrition for Cuties and Halos.

2 oranges calories and tracking

Two navel oranges have 137 calories and 35 g of carbs; calories in 2 oranges of mixed varieties come to about 124. Oranges are easy to log by count, but sizes vary, so weigh one once to learn your usual size. USDA's weights are for the peeled fruit; with the peel on, an orange weighs more, so peel it before weighing. Add them to the free calorie counter to see your day's total.

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