KETO VERDICTMODERATE
Oranges are occasionally keto-friendly at ~9.4g net carbs per 100g. A medium (~154g) has ~14–15g net, so treat as a once-in-a-while fruit and use strict portion control.
Is Orange Keto?
Citrus
Oranges are occasionally keto-friendly at ~9.4g net carbs per 100g. A medium (~154g) has ~14–15g net, so treat as a once-in-a-while fruit and use strict portion control.
- Net carbs (100g)9.4g
- Protein (100g)0.9g
- Fat (100g)0.1g
- Keto verdictEnjoy in moderation
NUTRITION FACTS
Per 100g (raw)
Net Carbs
9.4g
Total Carbs
11.8g
Fiber
2.4g
Protein
0.9g
Fat
0.1g
Calories
47
Source: USDA FoodData Central
HOW TO ENJOY IT ON KETO
- Moderate net carbs: 9.4g per 100g fits only with careful planning
- High vitamin C: a medium orange can provide ~50%+ DV
- Citrus flavonoids (e.g., hesperidin) may support vascular function
- Whole fruit fiber helps temper glycemic impact vs. juice
- Nutrient-dense relative to calories (C, folate, potassium)
- Segmentable: easy to eat smaller portions to control carbs
HEALTH BENEFITS
- Excellent vitamin C source for immune support and collagen formation
- Contains flavonoids with antioxidant and anti-inflammatory activity
- May support cardiovascular health via endothelial function
- Potassium contributes to healthy blood pressure
- Provides folate and small amounts of B vitamins
- Antioxidants may aid skin health through collagen synthesis support
PREPARATION SUGGESTIONS
SEGMENTED SNACK
Peel and eat a few segments spread through the day as a portion-controlled treat; log carbs carefully.
FRESH JUICE (LIMITED)
Mix juice from half an orange with sparkling water and ice (~7g net) for a light spritz.
MEAT MARINADE
Use a small amount of fresh orange juice with olive oil, garlic, and herbs for chicken or pork; cook thoroughly.
SALAD GARNISH
Add a couple of segments to mixed greens with nuts and a tangy dressing for brightness.
ZEST ENHANCEMENT
Use orange zest to flavor fish, desserts, or tea—intense aroma with minimal carbs.
LIGHT DRESSING
Whisk a teaspoon of juice with olive oil, mustard, and herbs; drizzle sparingly.