How much protein is in orange?
Orange has 1.2 g of protein per 1 medium (131 g) — that's 0.9 g per 100 g, or about 0.3 g per ounce. One 1 medium is roughly 2% of the 50 g Daily Value for protein.
USDA FoodData Central · raw · FDC 169097
Protein & macros by portion
| Portion | Protein | Calories | Fat | Carbs |
|---|---|---|---|---|
| 1 medium (131 g) | 1.2 g | 62 | 0.1 g | 15.5 g |
| 100 g | 0.9 g | 47 | 0.1 g | 11.8 g |
| 1 oz (28 g) | 0.3 g | 13 | 0 g | 3.3 g |
Values computed from USDA per-100 g data (FDC 169097, SR Legacy). raw.
People search “protein in orange,” but an orange isn’t a protein food and never has been. One medium orange (131 g) carries about 1.2 g of protein — that’s 0.9 g per 100 g — for roughly 62 calories. That’s a trace amount: a single egg has about five times the protein of a whole orange. If you’re trying to hit a protein target, the orange isn’t going to help; it’s a snack you eat for entirely different reasons.
Why an orange isn’t a protein source
An orange is a carbohydrate fruit. A medium one is about 15 g of carbohydrate — roughly 12 g of it natural sugar — against that small ~1.2 g of protein and essentially no fat. That macro split is why oranges read as a sweet, refreshing snack rather than a building block for muscle. With so little protein, its amino-acid quality is beside the point; nobody reaches for an orange to get protein, and the numbers confirm they shouldn’t.
What an orange is genuinely great for
The orange’s real headline is vitamin C: one medium orange delivers more than a full day’s requirement, which is exactly why it’s the fruit people associate with immune support and fighting off a cold. Beyond that, you get about 3 g of fiber, a good hit of folate and potassium, and a noticeable amount of calcium (~52 mg) — unusual for a fruit. All of that arrives for only ~62 calories, making the orange a genuinely nutrient-dense, low-calorie snack. Vitamin C and fiber, not protein, are why it earns its place.
So enjoy the orange for the vitamin C and the fiber, then get your protein from foods designed for it. Pair a snack orange with a tub of Greek yogurt, a handful of almonds, or a couple of eggs and you’ve got the fruit and real protein on the plate. To work out how much protein you actually need each day, see how much protein per day — then let the orange do what it’s best at. Other fruits people ask the same protein question about: apple and banana.
Frequently Asked Questions
How much protein is in an orange?
About 1.2 g of protein in one medium orange (131 g), which is 0.9 g per 100 g (USDA FDC 169097). A medium orange is only around 62 calories, and nearly all of it comes from carbohydrate rather than protein.
Is an orange a good source of protein?
No. At roughly 1.2 g per orange, it's a vitamin-C and carbohydrate fruit, not a protein food. The protein is incidental — you eat an orange for the vitamin C, fiber, and sweetness, and you get your protein from something else on the plate.
How much protein is in two oranges?
Two medium oranges come to about 2.4 g of protein and roughly 124 calories. Even doubling up barely registers on protein, which is the honest takeaway: oranges aren't a meaningful protein source at any normal quantity.
Is orange protein complete?
With only about 1.2 g of protein in a whole orange, its amino acid profile is nutritionally irrelevant. Like most fruit, what little protein it contains is incomplete — but you'd never rely on an orange for protein in the first place.
What is an orange actually good for nutritionally?
Vitamin C, above all — a single medium orange covers a full day's worth and then some, which is the orange's claim to fame for immune support. You also get about 3 g of fiber, folate, potassium, and a useful dose of calcium (~52 mg). It's an excellent vitamin-C and fiber food; it's just not where your protein comes from.
When was this data last verified?
2026-06-04, against USDA FoodData Central FDC 169097 (Oranges, raw, all commercial varieties; SR Legacy). We re-verify reference pages periodically and update when the underlying USDA entry changes.
Whole-food values are USDA reference data and are not assigned a Labelgrade — that score is for branded packaged products, where ingredients and added sugar/sodium actually vary. See our methodology and how much protein you need per day.