Orange has 47 kcal and 9.4 g sugar per 100 g. Whole oranges are far more filling than juice — the intact fiber (2.4 g) slows sugar absorption and extends fullness. A meta-analysis (Choo et al., BMJ 2018, n=5,086) found fructose from whole fruit does not impair blood sugar control. Sweet, juicy, and easy to segment — a winter staple in Bulgaria.
How should I track Orange?
When tracking Orange, weigh the edible portion — after peeling, coring, or removing seeds. The part you throw away does not count, but it can make up 20–40% of the total weight depending on the fruit. A systematic review (Whitton et al., Adv Nutr 2022) found that fruits are among the most commonly misestimated food groups. One more thing to watch: fresh and dried versions have very different calorie density. A handful of dried fruit can have the same calories as a whole bowl of fresh — always double-check which form you are logging.