FiberUp
How much fiber is in orange?
Orange has 3.1 g of fiber per 1 medium (131 g). That is 11% of the daily value and a good amount for an fruit.
Soluble vs insoluble
The split is approximate and comes from USDA SR Legacy analyses where available. Soluble fiber dissolves into a gel and is the type most linked to cholesterol and blood sugar effects. Insoluble fiber adds bulk and keeps things moving.
About orange and fiber
A medium orange provides 3.1 grams of fiber, and almost half of it is soluble pectin from the membranes and pith. Orange juice has essentially none, which is the clearest fruit-versus-juice example.
How orange compares to other fruits
Per typical serving. The highest fruit in the database is raspberries at 8 g.
| Food | Serving | Fiber | Per 100 g | % DV |
|---|---|---|---|---|
| Blueberries | 1 cup | 3.6 g | 2.4 g | 13% |
| Pomegranate | 1/2 cup seeds | 3.5 g | 4 g | 13% |
| Banana | 1 medium | 3.1 g | 2.6 g | 11% |
| Orange | 1 medium | 3.1 g | 2.4 g | 11% |
| Guava | 1 fruit | 3 g | 5.5 g | 11% |
| Prunes | 5 prunes | 3 g | 7.1 g | 11% |
| Strawberries | 1 cup | 3 g | 2 g | 11% |
Servings to reach a daily goal
servings of orange to reach 25 g, the adequate intake for adult women
servings of orange to reach 38 g, the adequate intake for adult men
Nobody should get all their fiber from one food. Gut bacteria respond to variety, and the fiber calculator shows a mixed day that reaches your number.
USDA entries for orange
Grams of fiber per 100 g from USDA FoodData Central (snapshot 2026-10-11). Different preparations and varieties explain the spread.
| USDA description | Fiber / 100 g | Soluble | Insoluble |
|---|---|---|---|
| Oranges, raw, navels | 2 g | 0.2 g | 1.8 g |
| Oranges, raw, navels (Includes foods for USDA's Food Distribution Program) | 2 g | 0.2 g | 1.8 g |
| Orange peel, raw | 10.6 g | – | – |
| Oranges, raw, Florida | 2.4 g | – | – |
| Oranges, raw, with peel | 4.5 g | – | – |
| Oranges, raw, California, valencias | 2.5 g | – | – |
| Oranges, raw, all commercial varieties | 2.4 g | – | – |
| Peppers, bell, orange, raw | 1 g | – | – |
Frequently asked questions
How much fiber is in orange?
Is orange high in fiber?
Is the fiber in orange soluble or insoluble?
How many servings of orange would reach a daily fiber goal?
Values are per typical serving from USDA FoodData Central and standard references, rounded to one decimal. Actual fiber varies with variety, ripeness, and preparation. This is general nutrition information, not medical advice.