Orange glycemic index
Orange has a glycemic index of 45, which is low. A 120 g serving (1 medium fruit) has a glycemic load of 5 (low).
- Serving120 g
- Available carbs11 g
- Fiber2.9 g
- Sugars11 g
- Protein1.1 g
- Calories56 kcal
Serving: 1 medium fruit.
What to know
A whole orange has a low GI and a small glycemic load. Its fiber and the membranes between segments slow digestion, which is why a whole orange keeps you fuller than a glass of orange juice.
Glycemic load by portion size
GI stays the same whatever you eat, but glycemic load scales with the amount: eating twice as much doubles the effect on blood sugar.
| Amount | Available carbs | Glycemic load | |
|---|---|---|---|
| 50 g | 4.7 g | 2 | Low |
| 100 g | 9.3 g | 4 | Low |
| 120 g · 1 medium fruit | 11 g | 5 | Low |
| 240 g · double serving | 22 g | 10 | Low |
What the studies found
The value of 45 is the median of 9 published measurements in the International Tables of Glycemic Index (2021). Results are fairly consistent (31 to 52).
Each dot is one study. Green dots followed the ISO 26642 standard method.
- 31 · Denmark 1991
- 33 · South Africa 1984
- 36 · Nigeria 2002
- 40 · Canada 1981
- 45 · Australia 2020
- 47 · Israel 1988
- 48 · Italy 1995
- 49 · USA 1993
- 52 · Germany 1980
Orange compared with other fruits
Similar low-GI foods
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Frequently asked questions
Is orange low glycemic?
Yes. With a GI of 45, orange is in the low range (55 or less).
What is the glycemic load of orange?
A 120 g serving (1 medium fruit) has a glycemic load of 5, which is low. Glycemic load combines GI with the amount of carbohydrate in the portion: 10 or less is low, 11 to 19 medium and 20 or more high.
Can people with diabetes eat orange?
With a GI of 45 and a low glycemic load per serving, orange usually fits a diabetes-friendly diet in normal portions. Everyone responds differently, so talk to your doctor or dietitian about your plan.
How many carbs are in orange?
A 120 g serving has about 14 g of total carbohydrate, including 2.9 g of fiber, leaving 11.2 g of available carbohydrate (the part that raises blood sugar). Per 100 g: 11.8 g of carbohydrate.
Nutrition facts
| per 100 g | Serving (120 g) | |
|---|---|---|
| Calories | 47 kcal | 56 kcal |
| Carbohydrates | 12 g | 14 g |
| Available carbs | 9.3 g | 11 g |
| Fiber | 2.4 g | 2.9 g |
| Sugars | 9.4 g | 11 g |
| Protein | 0.9 g | 1.1 g |
| Fat | 0.1 g | 0.1 g |
Source: USDA FoodData Central, Oranges, raw, all commercial varieties (SR Legacy, FDC 169097). Available carbohydrate = total carbohydrate minus fiber.
Sources: Atkinson FS, Brand-Miller JC, Foster-Powell K, Buyken AE, Goletzke J. International tables of glycemic index and glycemic load values 2021: a systematic review. Am J Clin Nutr. 2021;114(5):1625–1632. USDA FoodData Central. How we calculate each value: Methodology & sources.
Data last reviewed 2026-09-29.