Per 100 g, Orange has 47 kcal and Orange Juice has 45 kcal. A typical serving of Orange (1 orange, 130 g) has 61 kcal and 1.2 g protein, and a typical serving of Orange Juice (1 glass, 250 g) has 113 kcal and 1.8 g protein.
Better for weight loss
Orange
Calories are close (47 vs 45 kcal per 100 g), but Orange gives you more protein and fibre per calorie than Orange Juice, which helps you stay full. Most of the calories in Orange Juice come from sugar, which digests fast.
More protein per calorie
Tie
Neither contains meaningful protein (0.9 g vs 0.7 g per 100 g).
More fibre per calorie
Orange
Orange gives 5.1 g fibre per 100 kcal against 0.4 g for Orange Juice (2.4 g vs 0.2 g per 100 g). Fibre slows digestion and helps fullness.
For weight loss, Orange is the more filling pick. Both can fit a healthy Indian diet in sensible portions. What matters most is your total daily calories and protein, not any single food.
Juicing removes most of the fibre, and a glass of juice takes several oranges, so it is easy to drink far more calories than you would eat.
| Per 100 g | Orange | Orange Juice |
|---|---|---|
| Calories | 47 kcal | 45 kcal |
| Protein | 0.9 g | 0.7 g |
| Carbohydrates | 11.8 g | 10.4 g |
| Fat | 0.1 g | 0.2 g |
| Fibre | 2.4 g | 0.2 g |
| Sugar | 9.4 g | 8.4 g |
| Sodium | 0 mg | 1 mg |
| Calcium | 40 mg | 11 mg |
| Iron | 0.1 mg | 0.2 mg |
| Potassium | 181 mg | 200 mg |
| Vitamin C | 53.2 mg | 50 mg |
Gold marks the better value for a typical fat-loss or general-health goal. Per 100 g of the ready-to-eat form. Sources: INDB, IFCT 2017 (NIN-ICMR) and USDA FoodData Central. Values vary with recipe and portion.
Orange, 1 orange (130 g)
61 kcal
1.2 g protein · 15.3 g carbs · 0.1 g fat · 3.1 g fibre
100 kcal = about 213 g
Full nutrition for Orange →Orange Juice, 1 glass (250 g)
113 kcal
1.8 g protein · 26 g carbs · 0.5 g fat · 0.5 g fibre
100 kcal = about 222 g
Full nutrition for Orange Juice →Orange has more: 47 kcal per 100 g against 45 kcal. A typical serving of Orange (1 orange, 130 g) has 61 kcal and 1.2 g protein, and a typical serving of Orange Juice (1 glass, 250 g) has 113 kcal and 1.8 g protein.
Orange. Calories are close (47 vs 45 kcal per 100 g), but Orange gives you more protein and fibre per calorie than Orange Juice, which helps you stay full. Most of the calories in Orange Juice come from sugar, which digests fast. Weight loss comes from your total daily calorie deficit, so either can fit in the right portion.
Neither contains meaningful protein (0.9 g vs 0.7 g per 100 g).
About 213 g of Orange or 222 g of Orange Juice gives you 100 kcal.
Get an Indian diet plan with your exact portions of orange, orange juice and everything else you eat, built around your goal by NASM-certified Coach Himanshu.