Orange serving size, cups to grams
Here a serving of orange is counted as 1 fruit, which USDA weighs at 4.9 oz (140 g), with 66 calories and 1.3 g protein. One cup weighs 5.8 oz (165 g).
The reference serving USDA lists for US Nutrition Facts labels (NLEA serving) is 5.4 oz (154 g). Packaged products may use a different serving, so check the label.
Serving sizes of orange
Every household measure USDA weighs for this food, plus 1 oz and 100 g.
| Measure | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 1 cup sections no membranes | 5.8 oz (165 g) | 78 calories | 1.5 g | 19.5 g | 0.25 g |
| 1 cup sections, without membranes | 5.8 oz (165 g) | 78 calories | 1.5 g | 19.5 g | 0.25 g |
| 1 each 2-7/8" dia | 4.9 oz (140 g) | 66 calories | 1.3 g | 16.5 g | 0.21 g |
| 1 fruit | 4.9 oz (140 g) | 66 calories | 1.3 g | 16.5 g | 0.21 g |
| 1 oz | 1 oz (28 g) | 13 calories | 0.26 g | 3.3 g | 0.04 g |
| 100 g | 3.5 oz (100 g) | 47 calories | 0.91 g | 11.8 g | 0.15 g |
Cups to grams
USDA weighs 1 cup sections no membranes of orange at 165 g. Smaller cup measures follow from it.
| Measure | Weight | Calories |
|---|---|---|
| 1 cup | 5.8 oz (165 g) | 78 calories |
| 3/4 cup | 4.4 oz (124 g) | 58 calories |
| 2/3 cup | 3.9 oz (110 g) | 52 calories |
| 1/2 cup | 2.9 oz (82 g) | 39 calories |
| 1/3 cup | 1.9 oz (55 g) | 26 calories |
| 1/4 cup | 1.5 oz (41 g) | 19 calories |
Grams and ounces to cups
| Weight | Volume | Calories |
|---|---|---|
| 1 oz | 1/8 cup | 13 calories |
| 100 g (3.5 oz) | 2/3 cup | 47 calories |
| 1 lb (454 g) | 2 3/4 cups | 213 calories |
What 3.5 oz (100 g) of orange looks like
3.5 oz (100 g) of orange is 3.5 oz, or about 2/3 cup or 3/4 fruit. It has 47 calories, 0.91 g protein, 11.8 g carbs and 0.15 g fat. One fruit weighs 4.9 oz (140 g).
Keep exploring
Sources
Weights and nutrition: USDA FoodData Central, food portions and nutrients (FoodData Central, April 2026 release, accessed 2026-10-14)
- Raw oranges (navels): Oranges, raw, navels, FDC ID 746771 (Foundation Foods, published 2019-12-16) · full nutrition facts
- Kitchen measures (1 cup = 16 tbsp, 1 tbsp = 3 tsp): NDSU Extension, Ingredient Substitutions (FN198, J. Garden-Robinson, April 2013 edition). https://www.extension.purdue.edu/extmedia/HHS/HHS-784-W.pdf (accessed 2026-10-12)
How we calculate: each household measure is the gram weight USDA lists for this food. Calories and nutrients are the USDA values per 3.5 oz (100 g) scaled to that weight. 1 oz = 28.35 g and 1 lb = 453.6 g. Cup fractions are rounded to the nearest kitchen measure. A dash (—) means USDA reports no value. How we verify.