Orange Juice Nutrition Facts

Fresh orange juice
Adria Photography / Getty Images

Drinking orange juice is the most popular way to consume oranges and is often served with breakfast. It can be good for you because it's high in vitamins, minerals and antioxidants that may be good for your health.

Orange Juice Nutrition Facts
Serving Size 1 cup (248 g)
Per Serving% Daily Value*
Calories 112 
Calories from Fat 5 
Total Fat 0.5g1%
Saturated Fat 0.1g0%
Polyunsaturated Fat 0.1g 
Monounsaturated Fat 0.1g 
Cholesterol 0mg0%
Sodium 2mg0%
Potassium 496mg14%
Carbohydrates 25.8g9%
Dietary Fiber 0.5g2%
Sugars 20.8g 
Protein 1.7g 
Vitamin A 0% · Vitamin C 165%
Calcium 0% · Iron 3%
*Based on a 2,000 calorie diet

One serving of orange juice has all the vitamin C you for a whole day. Orange juice is also high in potassium, and it's a good source of folate and thiamine, two of the B-complex vitamins. 

However, orange juice can be fairly high in calories and carbohydrates if you don't watch your serving size. One 8-ounce cup has 112 calories and almost 26 grams of carbohydrates, so if you drink a large 20-ounce glass of orange juice, those numbers go up.

By comparison, one average-sized orange has about 60 calories, 15 grams of carbohydrates and 3 grams of fiber. But it also only has 70 milligrams of vitamin C. That's still a substantial amount, but you'll get more vitamin C with a glass of orange juice.

Health Benefits 

The vitamin C found in orange is essential for healthy blood vessel walls and connective tissue that lies below your skin. It's also essential for normal immune system function. Vitamin C is also an antioxidant that may have health benefits by protecting your cells from free radical damage.

Orange juice is also a good source of folate that's necessary for red blood cell formation and to help prevent a birth defect called spina bifida. And it's high in two important minerals, potassium, and iron. Potassium is essential for nerve and muscle function, and it works against sodium to maintain body fluid balance and blood pressure.

Common Questions About Orange Juice

Will orange juice prevent or cure a cold?

Probably not. While vitamin C is essential for immune system function, there isn't any evidence that drinking orange juice will help prevent a cold nor will it make your cold go away any faster. It is important to stay hydrating when you're not feeling well and drinking orange juice can help with that.

Will drinking orange juice prevent cancer?

It's possible that some of the compounds in orange juice may help prevent cancer, but so far the only research has been down on lab animals so it's not known if drinking orange juice will prevent or delay any types of cancer.

Will drinking orange juice make a person gain weight?

As long as you keep your daily caloric intake where it needs to be so that you maintain or lose weight, drinking orange juice won't cause you to gain weight. If you consume more calories than you burn every day, then you'll gain weight no matter if the calories from orange juice or something else. Keep serving sizes in mind and budget your calories appropriately.

Should I just eat an orange instead of drinking juice?

An orange has fewer calories and carbs than orange juice, and it has more fiber. But it doesn't have as much vitamin C.

As long as you get enough vitamin C from other sources such as strawberries, peppers and other fruits and veggies, the whole fruit is probably the way to go. 

Is freshly squeezed orange juice more nutritious than store-bought?

Yes, it is. Ounce for ounce, freshly squeezed orange juice can have about 50 percent more vitamin C and almost twice as much folate and thiamine. 

Should I drink calcium-fortified orange juice?

If you feel that you often fall short in your calcium intake from foods such as dairy products, nuts, seeds and green leafy vegetables, then drinking calcium-fortified orange juice can help you meet your calcium need.

Be sure to read the Nutrition Fact label on the product to see how much extra calcium you'll get from each serving. Note that some brands also add vitamin D as well.

Buying and Storing Orange Juice

Orange juice is easy to find in any grocery store. Look for bottles and cartons of orange juice near the dairy products or choose frozen concentrate that you mix with water at home. If you like a little variety, you can choose orange juice blended with other fruit juices, or if the texture is an issue you can buy juice with lots of pulp or with no pulp at all. 

The most important thing about buying orange juice is choosing 100 percent orange juice rather than orange flavored beverages that contain only a little (or no) real orange juice. Those beverages are just sugary soft drinks and don't have much nutritional value beyond the calories.

Orange Juice Recipes

Drinking orange juice for breakfast is only one way to consume orange juice. Try some of these tasty and healthy recipes that feature orange juice as an ingredient:

A Word From Verywell

Eating oranges is an excellent way to get your daily dose of vitamin C and potassium, plus fiber. Although most oranges are consumed as juice at breakfast time, there are plenty of ways to get more fresh oranges into your day. For example, you can eat an orange out of hand as an afternoon snack, or add orange sections to a salad served with a tangy citrus vinaigrette. 

Sources:

Franke, S. "Orange Juice and Cancer Chemoprevention."Nutr Cancer. 2013;65(7):943-53.

Hyson, D. "A Review and Critical Analysis of the Scientific Literature Related to 100% Fruit Juice and Human Health." Adv Nutr. 2015 Jan 15;6(1):37-51.

United States Department of Agriculture Agricultural Research Service. "National Nutrient Database for Standard Reference Release 28."

Continue Reading