Orange: GI, GL, Carbs & Blood Sugar Impact
Glycemic index of orange (43), glycemic load, carbs per orange, orange vs orange juice, and how oranges affect blood sugar.
Does Orange Raise Blood Sugar?
A medium orange has about 15 g of carbohydrate with useful fiber, and a published GI around 43. It is a moderate, commonly well-tolerated fruit. The key difference is whole fruit versus juice: a glass of orange juice concentrates the sugar and removes the fiber.
How to Eat It
Eat the whole fruit and skip the juice. Spring Lee’s own meter test (120 g of orange, fasted) peaked at 9.2 mmol/L at 30 minutes and settled by the 2-hour mark — a moderate curve.
Nutrition Facts (Orange)
| Nutrient | Per 100 g | Per serving |
|---|---|---|
| Calories | 47 kcal | 62 kcal |
| Carbohydrate | 11.8 g | 15.5 g |
| Fiber | 2.4 g | 3.1 g |
| Sugars | 9.4 g | 12.3 g |
| Protein | 0.9 g | 1.2 g |
| Fat | 0.1 g | 0.1 g |
Source: USDA FoodData Central (generic food item, per 100 g edible portion). Values may differ from brand-specific products.
Glycemic Index
Published GI: 43 (typical value).
Reported range: 31-51.
Evidence level: Moderate.
Note: Whole fruit only. Orange juice has a higher GI and a much larger per-serving carbohydrate load.
Sources: International Tables of Glycemic Index and Glycemic Load Values (2008/2021); University of Sydney GI Database (glycemicindex.com). GI values are reported relative to a glucose reference.
Learn more: What is GI? · What is GL? · GI vs GL
Estimated Glycemic Load
GL ≈ 5.3 per 1 medium orange (131 g).
Calculation: GI (43) × available carbohydrate per serving (12.3 g = 11.8 g − 2.4 g fiber) ÷ 100. Calculated by DMSafeHaven; formula per standard published GL methodology.
- Whole fruit vs. juice
- Portion size
- Variety
GI values can vary with variety, ripeness, preparation and testing conditions. The value above is a typical published figure, not a universal prediction for every individual or every serving.