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Orange vs Apple: Calories Compared
Orange is lower in calories (47 vs 52 per 100g). Orange has 0.9g protein per 100g versus 0.3g in Apple.
Per typical serving, Orange provides 85 kcal (based on a 180g portion) versus Apple at 95 kcal (182g). The average adult needs around 2,000 calories per day, so orange contributes 4.2% and apple contributes 4.7% of that daily target per serving. Getting these numbers right for your own portions starts with a digital kitchen scale.
Full nutrition comparison (per 100g)
| Nutrient | Orange | Apple |
|---|---|---|
| Calories | 47 kcal | 52 kcal |
| Protein | 0.9g | 0.3g |
| Carbohydrates | 11.8g | 13.8g |
| of which Sugars | 9.3g | 10.4g |
| Fat | 0.1g | 0.2g |
| of which Saturates | 0g | 0g |
| Fibre | 2.4g | 2.4g |
| Sodium | 0mg | 1mg |
| Potassium | 181mg | 107mg |
| Calcium | 40mg | 6mg |
| Iron | 0.1mg | 0.1mg |
| Vitamin C | 53.2mg | 4.6mg |
| Vitamin A | 11µg | 3µg |
| Selenium | 0µg | 0µg |
| Riboflavin (B2) | 0mg | 0mg |
Nutrient-by-nutrient breakdown
- Calories: Apple has more (52kcal vs 47kcal per 100g) — a difference of 5kcal. Orange is the lower-calories option if that is your priority.
- Protein: Orange has more (0.9g vs 0.3g per 100g) — a difference of 0.6g. Orange is the stronger source of protein here.
- Carbohydrates: Apple has more (13.8g vs 11.8g per 100g) — a difference of 2g.
- Sugars: Apple has more (10.4g vs 9.3g per 100g) — a difference of 1.1g. Orange is the lower-sugars option if that is your priority.
- Fat: Apple has more (0.2g vs 0.1g per 100g) — a difference of 0.1g. Orange is the lower-fat option if that is your priority.
- Saturated fat: both foods contain the same amount (0g per 100g).
- Fibre: both foods contain the same amount (2.4g per 100g).
- Sodium: Apple has more (1mg vs 0mg per 100g) — a difference of 1mg. Orange is the lower-sodium option if that is your priority.
- Potassium: Orange has more (181mg vs 107mg per 100g) — a difference of 74mg. Orange is the stronger source of potassium here.
- Calcium: Orange has more (40mg vs 6mg per 100g) — a difference of 34mg. Orange is the stronger source of calcium here.
- Iron: both foods contain the same amount (0mg per 100g).
- Vitamin c: Orange has more (53mg vs 5mg per 100g) — a difference of 49mg. Orange is the stronger source of vitamin C here.
- Vitamin a: Orange has more (11µg vs 3µg per 100g) — a difference of 8µg. Orange is the stronger source of vitamin A here.
- Selenium: both foods contain the same amount (0µg per 100g).
- Riboflavin (b2): both foods contain the same amount (0mg per 100g).
Live serving-size calculator
Enter any amount for each food — every figure below recalculates instantly, with % of daily value shown for each nutrient (based on a standard 2,000-calorie reference diet).
| Nutrient | Orange | % DV | Apple | % DV |
|---|
* % Daily Value based on a 2,000-calorie reference diet, the same basis used on nutrition labels in the US and UK. Figures update live as you change the amounts above — no page reload.
Substituting one for the other
Most fruits can be swapped in recipes like smoothies, salads or baking with only minor changes to sweetness and moisture content.
Useful for comparing these foods
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Which should you choose?
If your priority is fewer calories, Orange is the lower-calorie option at 47 kcal per 100g. If you need more protein, Orange provides more at 0.9g per 100g. For lower carbohydrates, Orange has fewer carbs at 11.8g per 100g.
Both orange and apple can form part of a healthy, balanced diet. The best choice depends on your individual goals — whether that is weight management, muscle building, or simply hitting your daily nutritional targets. A meal prep container set makes it easy to portion whichever you choose.
Frequently Asked Questions
Which has more calories, Orange or Apple?
Orange has 47 calories per 100g while Apple has 52 calories per 100g. Apple is higher in calories by 5 kcal per 100g.
Which has more protein, Orange or Apple?
Orange contains 0.9g of protein per 100g. Apple contains 0.3g of protein per 100g. Orange has more protein.
Is Orange healthier than Apple?
Orange has 47 kcal, 0.9g protein, 11.8g carbs and 0.1g fat per 100g. Apple has 52 kcal, 0.3g protein, 13.8g carbs and 0.2g fat per 100g. Which is healthier depends on your goals — higher protein, lower calorie and lower fat foods are generally preferred for weight management.
Which has more fibre, Orange or Apple?
Orange contains 2.4g of fibre per 100g, and Apple contains 2.4g per 100g. Orange has more fibre. Fibre supports digestion and helps with feeling fuller for longer.
How many calories per serving — Orange vs Apple?
A typical 1 medium orange of orange (180g) is around 85 calories. A typical 1 medium apple of apple (182g) is around 95 calories — a difference of 10 kcal per serving in favour of orange.
Can I substitute Orange for Apple in recipes?
Most fruits can be swapped in recipes like smoothies, salads or baking with only minor changes to sweetness and moisture content.
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Figures per 100g from the USDA FoodData Central database (CC0 1.0).