Orange vs Apple: which is healthier?

Per 100g, Orange has 47 calories, 0.9g protein, 2.4g fiber, and 0.1g fat, while Apple has 52 calories, 0.3g protein, 2.4g fiber, and 0.2g fat. Orange wins on both fronts here, with fewer calories and more protein per 100g.

Which has more calories, Orange or Apple?

Per 100g, Orange has 47 calories and Apple has 52 calories, a difference of 5 calories. In practical terms, Medium (2.6" diameter) (62 calories) of orange compares with Medium (3" diameter) (95 calories) of apple.

Which has more protein, Orange or Apple?

Orange leads on protein with 0.9g per 100g; the gap is 0.6g per 100g (Orange 0.9g vs Apple 0.3g). If you are tracking protein targets, that difference compounds quickly across a full day of meals.

Which is better for a low-carb diet, Orange or Apple?

Orange has 11.8g of carbs per 100g compared to 13.8g in Apple, making Orange the easier fit for low-carb or keto plans. Fiber is 2.4g vs 2.4g per 100g, which also affects net carbs.

Can I substitute Orange for Apple?

Often, yes. Swapping apple for orange shifts your meal by about 5 calories and 0.6g of protein per 100g, so adjust portions if you are logging macros. Texture and cooking behavior differ more than nutrition in many recipes, so test the swap in small batches first.

Orange

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Orange vs Apple

Orange

Wins in 3 of 6 categories

Compare Orange and Apple calories, protein, and nutrition. See which fits your diet goals.

Verdict (USDA data)

Per 100g (USDA data), Orange has 47 calories vs Apple's 52. Pick Orange for fewer calories.

Sources: Orange (FDC 169097) · Apple (FDC 171688)

Nutrition Comparison (per 100g)

Nutrient	Orange		Apple
Calories	47	vs	52
Protein	0.9g	vs	0.3g
Carbs	11.8g	vs	13.8g
Fat	0.1g	vs	0.2g
Fiber	2.4g	vs	2.4g
Sodium	0mg	vs	0mg

Winner determined by: fewer calories, more protein, fewer carbs, less fat, more fiber, less sodium

Source: USDA FoodData Central. Orange: FDC 169097 · Apple: FDC 171688.

When to Choose Each

Choose Orange when:

You're cutting calories (47 vs 52 per 100g)
You need more protein (0.9g vs 0.3g per 100g)

See full Orange nutrition

Choose Apple when:

A typical portion is Medium (3" diameter) (95 calories)
Apple fits the dishes you already cook

See full Apple nutrition

Frequently Asked Questions

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Last updated: 2026-01-26

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