52 %
Vitamin C contributes to the normal function of the immune system, to the reduction of tiredness and fatigue, and to normal collagen formation.
How many calories are in oranges?
28.8kcal
in an 80 g portion
36 kcal per 100 g.
Source: UK CoFID 2021, record 14-327, 22 analysed samples. Checked 5 October 2026.
0.16 gFat
0.64 gProtein
0.96 gFibre
52 %Daily vitamin C
What’s in an 80 g portion
More than half of a portion is water, which is why the calories stay low. What is left is mostly carbohydrate.
- 0.16 gFat
- 0.64 gProtein
- 6.6 gCarbohydrate
- 0.96 gFibre
- 69.6 gWater
- 2.1 gMinerals and the rest
Below average for fruit
Oranges are 36 kcal per 100 g. The 143 fruit in this database average 68.8.
Oranges36
Fruit average68.8
Low in fat
0.2 g of fat per 100 g; the UK “low fat” line is 3 g.
Fat, per portion0.16 g
Saturates, per portion0.04 g
Vitamins and minerals in oranges
One of the 22 reach the “high in” level: vitamin C.
Only a trace
- Zinc
- Selenium
None recorded
- Vitamin D
- Vitamin B12
Show all 22 with amounts
Vitamin C41.6 mg, 52 %
Thiamin (vitamin B1)0.18 mg, 16 %
Folate0.0264 mg, 13 %
Chloride58.4 mg, 7.3 %
Potassium97.6 mg, 4.9 %
Pantothenic acid (vitamin B5)0.22 mg, 3.6 %
Niacin (vitamin B3)0.48 mg, 3 %
Vitamin B60.04 mg, 2.9 %
Calcium19.2 mg, 2.4 %
Copper0.02 mg, 2.4 %
Vitamin E0.28 mg, 2.3 %
Phosphorus12.8 mg, 1.8 %
Riboflavin (vitamin B2)0.02 mg, 1.7 %
Magnesium6.4 mg, 1.7 %
Biotin0.0008 mg, 1.6 %
Vitamin A0.0072 mg, 0.9 %
Manganese0.02 mg, 0.8 %
Iron0.09 mg, 0.6 %
Iodine0.0008 mg, 0.5 %
Vitamin K0.00004 mg, <1 %
Vitamin Dnone recorded
Vitamin B12none recorded
Badges use the UK legal thresholds per 100 g: 15 % of the reference intake for “source of”, 30 % for “high in”. A trace is shown as “trace” and never counts.
What oranges don’t give you. And where to find it.
No recorded vitamin D, zinc or selenium.
Vitamin D
0mgin oranges
Find it inBloater, grilled500 % per 100 g
Zinc
Tracein oranges
Find it inOysters, raw592 % per 100 g
Selenium
Tracein oranges
Find it inKidney, pig, fried491 % per 100 g
100 mgVitamin C, 125 %
0.075 mgSelenium, 136 %
0.00125 mgVitamin D, 25 %
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Oranges against other fruit
Per 100 g, oranges have the most vitamin C of the 6 here, ahead of longans (dried).
52mg
28mg
19mg
19mg
15mg
13mg
All values per 100 g, from the same dataset. Differences are against oranges.
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Questions about oranges
What the numbers say to the questions people actually search.
How many calories are in a portion of oranges?
A typical portion (80 g, one of your five a day) gives 29 kcal. Per 100 g the figure is 36 kcal.
Is oranges high in vitamin C?
Yes. Oranges, flesh only have 52 mg vitamin C per 100 g, 65 % of the NRV, above the 30 % threshold for a “high in” claim.
Which vitamins and minerals do oranges have most of?
By share of the daily reference intake: vitamin C (52 mg, 65 %), thiamin (0.22 mg, 20 %) and folate (0.033 mg, 17 %) per 100 g.
Are oranges high in salt?
No. Salt is 0 g per 100 g, which is very low under UK rules.
How these numbers were made
Every figure comes from the UK Composition of Foods Integrated Dataset (CoFID), 2021 edition, record 14-327, Oranges, flesh only, 22 analysed samples, published by Public Health England under the Open Government Licence v3.0. Main data references: DH, Nutrient analysis of fruit and vegetables, 2013. Values are per 100 g of the edible part; a portion is 80 g, one of your five a day, the usual UK portion for fruit. Edible proportion: 71 % of the weight as bought is eaten. Reference intakes follow Regulation (EU) 1169/2011 Annex XIII as retained in GB law; “source of”, “high in” and “low” follow Regulation (EC) 1924/2006, assessed per 100 g. Function lines are the authorised wording from the GB register of nutrition and health claims, credited to the nutrient. Energy is rounded to the whole kcal and kJ; other amounts to one decimal, or two below 1. A trace is shown as “trace” and never gets a figure or a badge; a nutrient never analysed is left off the page. We start from the dataset’s 2,887 records and keep 2,322: records weighed with bone, shell or skin, alcoholic drinks, infant foods, brand-named products, records with fewer than eight measured vitamins and minerals and near-identical variants are left out. Group context uses the 143 fruit kept from the dataset; a rank counts only the foods with a measured figure for that nutrient. Food images are illustrations from Ingredient Atlas, released under CC0; they show the food, not the measured sample. Checked 5 October 2026. Contains public sector information licensed under the Open Government Licence v3.0.
More fruit
From the same group, with calories per 100 g, and the foods with the most vitamin C.
More fruit
Most vitamin C
- Cherries, West Indian1720 mg
- Guava, raw230 mg
- Cashew fruit220 mg
- Gourd, kantola, raw295 mg
- Peppers, capsicum, chilli, red, raw225 mg
- Blackcurrants, raw200 mg
- Vitamin C guide