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Foods / Fruits

Orange (Santra): Nutrition and who it suits

Orange is a good choice for weight loss, and fine in a portion for PCOS, diabetes and menopause. 100 g has 37 kcal, 0.7 g of protein and 1.3 g of fibre. One serving is one medium orange (130 g), about 48 kcal.

A pile of fresh oranges

Numbers worked out by Poshan Labs from IFCT 2017 (ICMR-NIN), using the rules on How the ratings work. Last updated 26 October 2026.

Nutrition per 100 g

NutrientPer 100 g
Energy37 kcal
Protein0.7 g
Carbohydrate7.9 g
Fibre1.3 g
Sugars6.9 g
Fat0.1 g
Vitamin C42.7 mg
Folate19.5 µg
Potassium164 mg

Where its calories come from

89%
  • Protein 8%
  • Carbohydrate 89%
  • Fat 3%

Worked out from the protein, carbohydrate and fat above, at 4, 4 and 9 kcal a gram.

How many calories in one serving of orange?

About 48 kcal for one medium orange (130 g), and about 96 kcal if you have two.

One serving, against your day

How much of an adult woman's daily need one serving (130 g) fills.

85%Vitamin C
55.5 mg
11%Folate
25.3 µg
7%Potassium
213 mg
4%Magnesium
14.4 mg
4%Iron
1.1 mg
3%Calcium
25.4 mg

Source

Source: Indian Food Composition Tables 2017, National Institute of Nutrition (ICMR), food code E047. Daily need is from ICMR-NIN Nutrient Requirements for Indians 2020, adult woman, moderate activity.

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Is orange good for weight loss, PCOS, diabetes and menopause?

Weight loss

Good choice

Only 37 kcal per 100 g, so you can eat a full portion.

PCOS and PCOD

Eat in moderation

About 10.3 g of carbohydrate in a 130 g serving, 8.9 g of it sugar, so keep to this portion.

Diabetes

Eat in moderation

About 10.3 g of carbohydrate in a 130 g serving, 8.9 g of it sugar, so keep to this portion.

Menopause

Fine as part of a meal

Not a standout for calcium or protein in a 130 g serving, but fine as part of a meal.

Weight lossGood choiceOnly 37 kcal per 100 g, so you can eat a full portion.
PCOS and diabetesEat in moderationAbout 10.3 g of carbohydrate in a 130 g serving, 8.9 g of it sugar, so keep to this portion.
MenopauseFine as part of a mealNot a standout for calcium or protein in a 130 g serving, but fine as part of a meal.

These ratings come from the numbers alone. On a free call, Puja looks at what fits your reports. How the ratings work.

How to eat it

Dishes on this site that use orange, each with its calories per portion:

Also called

Assamese: Komola; Bengali: Kamala lebu; Gujarati: Santra; Hindi: Santra; Kannada: Kithilai; Kashmiri: Sangtar; Malayalam: Madhura naranga; Marathi: Santre; Odia: Kamala; Punjabi: Santra; Sanskrit: Naarangga; Tamil: Saathukudi; Telugu: Kamala padu; Urdu: Santra.

Related

Pear (Nashpati)Lemon juice (Nimbu)Peach (Aroo)Guava (Amrud)Pineapple (Ananas)Mosambi (sweet lime)

A sample diet chart that uses it, one for each goal (1,500 calories): Diabetes, vegetarianMenopause, vegetarian

Try the thali calorie calculator or the protein calculator.

Words on this page: fibreproteincalorieglycemic index

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