Orange Glycemic Index
Low GI · The honest verdict
Gentle on blood sugar
Glycemic index
40–52
reported range
Glycemic load
5
Low GL
This food's glycemic index is 40–52, which is Low GI.
Oranges are a low-GI fruit with a modest glycemic load, making them a reasonable option for people with diabetes when eaten whole. The fiber in the fruit slows sugar absorption compared to orange juice. This is general nutrition information, not medical advice — people with diabetes should confirm serving guidance with their care team.
GI numbers vary by source, ripeness, and how a food is prepared. This is general nutrition information — not medical advice. If you manage diabetes, confirm specifics with your care team.
Key facts
Oranges have a low glycemic index of 40–52, making them one of the lowest-GI fruits.
One medium orange provides 70 mg of vitamin C — about 78% of the daily value.
Glycemic load of 10 or below is classified as low — a medium orange has a GL of about 5.
What's actually inside
Per 100 g, with your typical serving noted as 1 medium orange (154 g). The carb family is what moves blood sugar — fiber is the number that softens the spike.
Total carbs
18.1g
Net carbs
14.4g
total carbs minus fiber
Fiber
3.7g
slows the glucose rise
- Sugars
- 12.2g
- Protein
- 1.3g
- Calories
- 73kcal
Notable nutrients
- Vitamin C70 mg
- Potassium237 mg
- Folate40 mcg
- Thiamine (Vitamin B1)0.1 mg
- Calcium52 mg
Is it a smart choice for blood sugar?
GI is only half the story — portion (glycemic load) and what you eat it with decide the real-world effect. Here's the honest read.
The verdict
Good fruit choice — low GI and GL in whole fruit form
Oranges are a low-GI fruit with a modest glycemic load, making them a reasonable option for people with diabetes when eaten whole. The fiber in the fruit slows sugar absorption compared to orange juice. This is general nutrition information, not medical advice — people with diabetes should confirm serving guidance with their care team.
Portion guidance
One medium orange (about 154 g) is a standard serving with roughly 14 g net carbs and a glycemic load of 5, which is low. Stick to one orange per serving. Avoid consuming multiple oranges or pairing with other high-carb fruits in the same sitting. Whole oranges are preferable to juice, which removes fiber and concentrates sugar.
This is general nutrition information, not personal medical advice. Blood sugar responses are individual — if you have diabetes or prediabetes, your care team can tell you how this fits your plan.
How to keep the spike small
The same food can land differently depending on how it's cooked and what it's eaten with. Use these levers to your advantage.
Juicing
Raises GIJuicing removes nearly all fiber and concentrates the natural sugars, substantially raising the glycemic impact. A glass of orange juice has a GI around 50–55 (still low but higher than whole fruit) and a much higher GL per serving.
Peeling and segmenting
Little effectSimply peeling and eating segments does not change the GI or GL compared to eating the fruit whole. The fiber structure remains intact.
Drying (dried orange slices)
Raises GIDrying removes water and concentrates sugar, increasing the glycemic load per gram. Dried orange slices have a higher sugar density than fresh and should be eaten in smaller portions.
Pairing with protein or fat
Lowers the spikeEating an orange alongside nuts, cheese, or yogurt adds protein and fat that slow gastric emptying and reduce the post-meal blood sugar spike.
Pairing tip
Pair a whole orange with a handful of almonds or a few walnut halves for a balanced snack. Add orange segments to a spinach salad with grilled chicken and a vinaigrette. Avoid drinking orange juice alongside the whole fruit, as the combined sugar load can be significant.
Why GI numbers vary
Orange GI values vary across sources due to differences in variety (navel, Valencia, blood orange), ripeness, and testing methods. Most studies report values between 40 and 52 for fresh whole oranges. Riper oranges tend toward the higher end of the range as starches convert to sugars. We report the honest range (40–52) and classify oranges as low GI, as even the higher end of the range falls well below the 55 threshold.
Not medical advice. This page is general nutrition information about Orange. It isn't a diagnosis or a treatment plan. If you have diabetes, prediabetes, or another condition affecting blood sugar, confirm any dietary decisions with your doctor or care team.
❓Frequently Asked Questions
Oranges have a low glycemic index ranging from about 40 to 52, depending on variety and ripeness. Even at the higher end of this range, oranges remain well within the low-GI category (below 55). The fiber content in whole oranges helps moderate blood sugar response compared to orange juice. This makes oranges one of the better fruit choices for blood sugar management.
Yes, whole oranges can be part of a diabetes-friendly diet. A medium orange has a low glycemic load of about 5 and provides fiber, vitamin C, and potassium. The key is eating the whole fruit rather than drinking juice and sticking to one serving. People with diabetes should discuss fruit portions with their care team — this is general nutrition information, not medical advice.
Orange juice has a higher glycemic impact than whole oranges because juicing removes the fiber that slows sugar absorption. A 8-ounce glass of orange juice has about 22 g of sugar and a glycemic load around 12 (medium), compared to a whole orange with 12 g sugar and a GL of 5 (low). Whole fruit is always the better choice for blood sugar management.
Both are low-GI fruits with similar glycemic loads. A medium apple has a GI around 36–44 and a GL of about 6, while a medium orange has a GI of 40–52 and a GL of about 5. Both are excellent choices. The difference is negligible in practice — variety in fruit intake is more important than choosing one over the other.
Oranges contain about 14 g net carbs per medium fruit, which is moderate for low-carb diets. On a moderate low-carb plan (50–100 g net carbs/day), one orange fits easily. On strict keto (under 20–30 g/day), an orange uses a significant portion of the daily carb budget and may be difficult to accommodate. Most keto followers limit oranges or use small portions.
Despite containing natural sugars, oranges have a low GI because the fiber slows sugar absorption. The sugar in oranges is primarily fructose and glucose, but the 3.7 g of fiber per medium fruit blunts the blood sugar spike. Eating an orange on an empty stomach produces a modest, gradual rise in blood glucose — not a sharp spike.
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Reviewed by
Curex Editorial TeamReviewed for accuracy
Last reviewed July 2026