Quick Answer
There are approximately 23 calories in half a medium orange (74g). The exact calorie count depends on the size and variety of the orange.
Calculating Orange Calories
To determine the calories in half an orange, we first need to know some key details:
Types of Oranges
There are several common types of oranges:
- Navel – A seedless variety that is easy to peel and split into segments.
- Valencia – A juicy variety that is often used for juicing.
- Blood orange – A variety with a bright red flesh and a berry-like flavor.
- Cara cara – A type of navel orange with pink flesh.
- Mandarin – A small, easy-peeling type of orange.
The calorie content can vary slightly depending on the variety.
Orange Sizes
Oranges come in different sizes, which affects their weight and calories:
- Small – About 100g
- Medium – About 140g
- Large – About 180g
Larger oranges contain more calories because they have more flesh and juice.
Calculating Calories
Here is the basic process for determining calories in half an orange:
- Select the size of orange – small, medium or large.
- Look up the average weight for that size orange.
- Find the calories per 100g for oranges – typically around 47 calories/100g.
- Calculate the total calories for the whole orange based on its weight.
- Divide the total calories in half to get the calories in one half.
This provides an estimate of the calories. The actual amount can vary based on specific variety, exact size, and other factors.
Calorie Calculator for Half an Orange
Use this calculator to estimate the calories in half of an orange based on its size:
| Orange Size | Average Weight | Calories per 100g | Total Calories | Calories in Half |
|---|---|---|---|---|
| Small | 100g | 47 | 47 | 24 |
| Medium | 140g | 47 | 66 | 33 |
| Large | 180g | 47 | 85 | 42 |
As shown in the table, there are approximately:
- 24 calories in half a small orange
- 33 calories in half a medium orange
- 42 calories in half a large orange
A medium orange is the most common size, so half a medium orange contains around 33 calories.
This calorie amount is for a typical navel or Valencia orange. Specialty varieties may be slightly higher or lower. Mandarin oranges tend to be lower in calories due to their small size.
Orange Nutrition Facts
In addition to calories, oranges provide many other nutrients:
Vitamins
- Vitamin C – Oranges are an excellent source of vitamin C, providing over 100% of the daily value in one fruit.
- Folate – Oranges contain around 10% of the DV for folate, a B vitamin that supports red blood cell health.
- Vitamin A – Carotenoids like beta-carotene in oranges convert to vitamin A in the body.
Minerals
- Potassium – Medium orange provides around 10% of the DV for the essential mineral potassium.
- Calcium – Oranges contain about 5% of the DV for calcium per fruit.
- Magnesium – Provides 5% of the daily needs for magnesium.
Other Nutrients
- Fiber – A medium orange has about 3g of fiber, supporting digestive health.
- Phytonutrients – Contains beneficial plant compounds like carotenoids, flavonoids, and limonoids.
- Water – Oranges are nearly 90% water, keeping you hydrated.
So while oranges are a source of natural sugar and calories, they also deliver a variety of beneficial nutrients.
Health Benefits of Oranges
Beyond basic nutrition, oranges provide some important health benefits:
Immune Support
The vitamin C in oranges plays a key role in immune function. It helps stimulate the production and activity of white blood cells that protect the body from viruses and bacteria. Getting enough vitamin C is linked with reduced risk and severity of respiratory infections.
Heart Health
The combination of potassium, folate and vitamin C in oranges supports heart health in several ways. Potassium helps control blood pressure. Folate reduces levels of homocysteine, an inflammatory compound that can damage arteries. And vitamin C improves blood vessel function and lowers LDL cholesterol oxidation.
Cancer Prevention
Orange intake is associated with reduced risk of certain cancers. The antioxidant effects of vitamin C and carotenoids may block cell damage linked to cancer development. Folate also plays a role in healthy cell division and DNA production, potentially preventing cancerous changes.
Digestion and Weight Control
The fiber in oranges helps keep you regular and improves gut health by nourishing beneficial bacteria. Oranges are also low in calories, making them a smart snack for weight management. The water and fiber help oranges fill you up.
So while oranges are often praised for their vitamin C, they provide a wide array of nutrients and health benefits.
Tips for Eating Oranges
Here are some tips for selecting, storing and enjoying oranges:
Selecting
- Choose oranges that feel heavy for their size with bright, glossy skin.
- Avoid fruits with puffy, wrinkled skin which indicates dryness.
- Small brown spots on the rind do not affect quality.
Storing
- Store whole oranges at room temperature up to 2 weeks.
- Refrigerate cut oranges in an airtight container for 4-5 days.
- Juice oranges and refrigerate for 1-2 days.
- Freeze orange juice or segments for longer storage.
Enjoying
- Peel and segment for a portable, easy snack.
- Squeeze fresh juice and enjoy on its own or in smoothies.
- Use oranges segments to brighten up salads, yogurt, oatmeal and baked goods.
- Infuse water or tea with slices of fresh orange.
Take advantage of oranges’ versatility and enjoy them often to reap their many nutritional benefits.
Conclusion
A half medium orange contains around 23 calories. Oranges provide important nutrients like vitamin C, potassium, folate and thiamin in addition to their calorie content. Their supply of water, fiber and phytonutrients makes oranges a healthy component of a balanced diet. Select fresh, ripe oranges and enjoy their sweet citrus flavor regularly to support your nutrition and overall health.
