Orange
Low GI
GL 6.6 per piece (131 g) · GL 5 per 100 g
- Low glycemic load: about 5 per 100 g, around 7 for a medium orange (131 g); GI 43.
- About 9 g of sugar per 100 g, roughly 12 g in a medium orange.
Orange has a glycemic index of 43 (Low). One piece (131 g) adds a glycemic load of 6.6.
Reviewed Jul 31, 2026 · Sources: USDA FoodData Central #169097 , Logi Nutrition Team · Not medical advice · Report an error
Instead of this
- GL 5.4 per 100 g The easy-peel citrus for snacks and lunch boxes, with a similar glycemic load (about 6 per 100 g) and plenty of vitamin C.
Mandarin Orange - GL 1.7 per 100 g A citrus for breakfast and salads with fewer calories (32 kcal) and a lower glycemic load (about 3) per 100 g.
Grapefruit - GL 2.3 per 100 g A fresh fruit for snacks and desserts with about half the sugar of an orange (4.9 vs 9.4 g per 100 g) and 32 kcal.
Strawberries - GL 2 per 100 g Fruit for yogurt, porridge or snacks with over twice the fibre of an orange and less than half the sugar per 100 g.
Raspberries
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Orange is one of the 11,150 foods Logi scores when you photograph a meal — with the portion.
Portions
| Portion | Grams | GL |
|---|---|---|
| 1 small | 96 g | 4.8 |
| 1 medium | 131 g | 6.6 |
| 1 cup, sections | 180 g | 9 |
| 1 large | 184 g | 9.2 |
Nutrition Facts (per 100g)
per 100g
| Calories | 47 kcal |
| Carbohydrates | 11.8 g |
| Sugars (Total) | 9.4 g |
| Natural | 9.4 g |
| Added | 0 g |
| Fiber | 2.4 g |
| Soluble | 0.7 g |
| Insoluble | 1.7 g |
| Protein | 0.9 g |
| Fat | 0.1 g |
| Saturated | 0.02 g |
| Unsaturated | 0.02 g |
| Sodium | 0 mg |
Processing Level
Why this score?
- Low glycemic load: about 5 per 100 g, around 7 for a medium orange (131 g); GI 43.
- About 53 mg of vitamin C per 100 g: one medium orange covers roughly three quarters of an adult's daily value.
- The whole fruit keeps its fibre (2.4 g per 100 g), which orange juice almost entirely loses (0.2 g).
- About 9 g of sugar per 100 g, roughly 12 g in a medium orange.
- As juice it is easy to drink the sugar of several oranges at once, without their fibre.
- Candied orange peel is a different product: about 75 g of sugar per 100 g.
Calculate the glycemic load of a meal with Orange
Allergens
No EU-14 allergen listed
Recipes with Orange
Frequently Asked Questions
What is the glycemic index of Orange?
Orange has a glycemic index of 43 (Low). One piece (131 g) has a glycemic load of 6.6; per 100 g the glycemic load is 5.
Is Orange good for people with insulin resistance?
Orange has a low glycemic index (43), making it a good option for people with insulin resistance. It causes a slow, gradual rise in blood sugar.
How does Orange affect blood sugar?
Orange has a glycemic load of 5 per 100g, which indicates a minimal impact on blood sugar levels.
Check Orange in the Logi app, with your portion.
