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  • Nutrition Hub

Orange

Oranges are a citrus staple known for their bright flavor and outstanding vitamin C, with a low glycemic index, generous fiber, and protective antioxidants.
  • Nutrition Facts

Serving Size: 1 medium (131g)

  • Calories: 62
  • Calories: 62
  • Fiber: 3.1g
  • Sugar: 12.2g
  • Protein: 1.2g
  • Fat: 0.2g
  • Key Nutrients
Vitamin C, Folate, Potassium
  • Key Vitamins
Vitamin C (77% DV), Folate (10% DV), Thiamin (B1) (9% DV), Pantothenic Acid (B5) (7% DV), Vitamin B6 (5% DV)
  • Essential Minerals
Copper (7% DV), Potassium (5% DV)
  • Glycemic Impact
What’s This?
  • Glycemic Index (GI)
  • GI Score
  • Glycemic Load (GL)
  • GI per 100g:
  • Impact
  • Glycemic Scale Rating
Low (0-55)
Medium (56-69)
High (70+)
0 20 40 60 80 100
Fresh orange, whole and sliced, on white background
Fresh orange, whole and sliced, on white background
  • Health Benefits:

    • One of the best natural sources of vitamin C, supporting immune function and collagen production.

    • Contains flavonoids like hesperidin, which may help support healthy circulation and reduce inflammation.

    • A good source of folate, important for cell division and especially critical during pregnancy.

    • Provides soluble fiber (pectin), which may help maintain healthy cholesterol levels.

    • The combination of antioxidants and phytochemicals may support overall cellular health and recovery.
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What’s This?

Glycemic Index (GI)

GI measures how fast a food raises blood sugar.

Glycemic Load (GL)

Tells you how big that rise actually is once portion size is factored in.

Example:

Watermelon has a high GI (it digests quickly) but a low GL because a normal serving doesn’t
contain many carbs so the actual blood-sugar impact is small.

Why it matters:

Understanding both GI and GL gives you a clearer picture of how foods affect your blood sugar both the speed of the rise and the true impact based on the portion you eat.