Orange Juice Benefits and Nutrition

How Does Orange Juice Work? The most widely consumed fruit juice in the world is orange juice. This beverage is produced annually by around 1.6 billion metric tons by manufacturers. You can squeeze your own orange juice by hand or with an electric juicer, or you can buy orange juice in a variety of flavors at grocery stores. Vitamin C is just one of many beneficial nutrients found in orange juice. It does have its downsides though: one being the amount of sugar in each serving. Limit your intake or opt for a version without added sugar if you are watching your calorie or carbohydrate intake. Despite its abundance of calories and natural sugars, orange juice has numerous potential health benefits. Be careful not to overdo it. Fresh orange juice: Using a juicer or hand-squeezing the oranges, you can make your own juice. Orange juice that you make yourself won't have added sugar or preservatives like those found in many store-bought juices. Juice of organic oranges: Food grown organically must be certified by the U.S. Department of Agriculture (USDA). The USDA regulates organic foods, like orange juice, restricting the use of things like some fertilizers and pesticides. If you want to limit exposure to these chemicals, organic orange juice might be a good choice for you. Frozen orange juice: One popular form of orange juice available in stores is frozen orange juice concentrate. You must combine the concentrate and cold water to drink this type of orange juice. This method became widespread during World War II when a reliable process to freeze and concentrate the juice was invented. Orange juice with no added sugar: Much of the orange juice you find in grocery stores now is 100% juice, meaning there is no added sugar. But some do contain added sugars. Products with the names "orange drink" or "orange juice drink" should be avoided. These may contain little, if any, actual orange juice and a lot of additional sugar. Pulp-added or pulp-free orange juice: If you like orange juice without pulp, you may want to reconsider. When pulp is left in the orange juice, it does provide a small amount of fiber. Studies have shown that fiber helps the body maintain digestive health and may lower your risk of conditions like diabetes, heart disease, and some types of cancer. Orange Juice Nutrition: One cup of fresh orange juice contains: Calories: 112 Protein: 2 grams 26 grams of carbohydrates Fiber: 0 grams 21 grams of sugar Orange juice is a good source of: Vitamin C Iron Folate Diet and Health Guide Benefits of Orange Juice and Its Nutrition Written by Tammy Worth, Medically Reviewed by Jabeen Begum, MD on December 20, 2024 6 minutes read How Does Orange Juice Work? The most widely consumed fruit juice in the world is orange juice. This beverage is produced annually by around 1.6 billion metric tons by manufacturers. In addition to buying orange juice in many varieties at grocery stores, you can also squeeze your own orange juice by hand or with an electric juicer. Vitamin C is just one of many beneficial nutrients found in orange juice. However, there are some drawbacks to it, one of which is the amount of sugar in each serving. Limit your intake or opt for a version without added sugar if you are watching your calorie or carbohydrate intake. photo of Man drinking orange juice Despite its abundance of calories and natural sugars, orange juice has numerous potential health benefits. Be careful not to overdo it. (Photo Credit: Moment/Getty Images) Types of Orange Juice When purchasing orange juice, you should think about calories, freshness, and pulp, among other things. Think about these different kinds before you grab a carton off the shelf. Featured Great Food Combos for Losing Weight How Does Intermittent Fasting Work? The Advantages of Consuming Sweet Potatoes Fresh orange juice You can make your own orange juice by squeezing the citrus fruit by hand or with a juicer. Orange juice that you make yourself won't have added sugar or preservatives like those found in many store-bought juices. Juice of organic oranges Food grown organically must be certified by the U.S. Agriculture Department (USDA). Organic foods, like orange juice, are regulated by the USDA, which restricts the use of fertilizers and pesticides. If you want to limit exposure to these chemicals, organic orange juice might be a good choice for you. Orange juice frozen Frozen orange juice concentrate is a popular retail option for orange juice. To drink this form of orange juice, you need to mix cold water with the concentrate. When a reliable method for freezing and concentrating the juice was developed during World War II, this method gained popularity. No-sugar-added orange juice Much of the orange juice you find in grocery stores now is 100% juice, meaning there is no added sugar. But some do contain added sugars. Watch out for products called orange drink or orange juice drink. These may contain little, if any, actual orange juice and a lot of additional sugar. Orange juice with or without pulp If you like orange juice without pulp, you may want to reconsider. When pulp is left in the orange juice, it does provide a small amount of fiber. Studies have shown that fiber helps the body maintain digestive health and may lower your risk of conditions like diabetes, heart disease, and some types of cancer. Nutrition from Orange Juice There are: in one cup of fresh orange juice: Calories: 112 Protein: 2 grams Fat: 0 grams 26 grams of carbohydrates Fiber: 0 grams Sugar: 21 grams Orange juice is a good source of: C Vitamin Iron Folate Orange Juice's Advantages: Research has found that drinking orange juice in moderation can have many potential health benefits: An excellent source of vitamin C Orange juice is an excellent source of Vitamin C. One cup contains twice the daily recommended value. Vitamin C supports your immune system and may be effective in fighting against the common cold. Excellent source of folate: Orange juice's folate promotes healthy fetal development. The CDC suggests that pregnant women take in at least 400 micrograms of folate or folic acid each day to prevent a birth defect called neural tube defects. Lowers risk of kidney stones Orange juice contains a high level of potassium citrate. By binding to the calcium in the urine, this nutrient makes it less likely for kidney stones to form. Better gut health: Orange juice (with pulp) has fiber, which can improve the health of your gut by making your poop easier to pass. Additionally, it has been demonstrated that the presence of compounds in orange juice boosts the gut's beneficial bacteria. Drinking too much orange juice can also lead to weight gain. 112 calories are contained in an 8-ounce serving. The high concentration of sugar in orange juice, especially in orange juice that contains added sugar, makes it a high-calorie beverage. If you are following a low-calorie diet, you may want to eat an orange instead. One orange has only 10 grams of sugar, 45 calories, and 2.4 grams of fiber.

How to select the best juice from oranges : Look for juice made with oranges that doesn't have sugar added. Also consider juice with a lot of pulp, which has more healthy fiber. Even orange juice that has been fortified with additional calcium and vitamin D—vitamins D and calcium do not naturally occur in orange juice—is available. Try light orange juice, which has added water or artificial sweeteners to cut calories, if you want to cut down on the amount of sugar and calories in each glass.