What are the Nutritional Facts about Orange Juice?
December 23, 2025 | by Sravani Pathakamuri | Posted in Nutrition Facts
Orange juice is a popular breakfast drink in India and around the world. It is made by squeezing fresh oranges or using packaged juice. Orange juice is rich in vitamin C and antioxidants, but it also contains natural sugar. Let us understand the nutritional facts about orange juice and how healthy it really is.
Nutritional Value of Orange Juice (Per 1 Cup – 240 ml, Fresh)
| Nutrient | Amount |
|---|---|
| Calories | 110 kcal |
| Carbohydrates | 26 g |
| Natural Sugars | 21 g |
| Fibre | 0.5 g |
| Protein | 2 g |
| Total Fat | 0.5 g |
| Vitamin C | 124 mg |
| Potassium | 496 mg |
| Folate (Vitamin B9) | 75 mcg |
| Calcium | 27 mg |
| Magnesium | 27 mg |
Packaged juice may contain added sugar and fewer nutrients.
Key Nutritional Highlights of Orange Juice
1. Excellent Source of Vitamin C
- Boosts immunity
- Helps fight infections
- Supports skin and wound healing
2. Rich in Antioxidants
- Contains flavonoids like hesperidin
- Reduces inflammation
- Supports heart health
3. High in Natural Sugar
- Gives quick energy
- Can raise blood sugar levels
- Not ideal in excess
4. Low in Fibre
- Much less fibre than whole oranges
- Less filling compared to fruit
Health Benefits of Drinking Orange Juice
Boosts Immunity
- Vitamin C strengthens immune response
- Helpful during cold and flu season
Supports Heart Health
- Potassium helps control blood pressure
- Antioxidants support healthy blood vessels
Improves Iron Absorption
- Vitamin C helps absorb iron from plant foods
- Good with vegetarian meals
Hydration Support
- High water content
- Refreshing drink in hot weather
Orange Juice vs Whole Orange
| Feature | Orange Juice | Whole Orange |
|---|---|---|
| Calories | Higher | Lower |
| Sugar | High | Moderate |
| Fibre | Very low | High |
| Fullness | Low | High |
| Blood Sugar Impact | Higher | Lower |
👉 Whole oranges are always a healthier choice.
Is Orange Juice Good for Weight Loss?
❌ Not ideal:
- High sugar
- Low fibre
✔ Can be taken occasionally in small quantity.
Orange Juice and Diabetes
- Has high glycaemic load
- Can cause sugar spikes
- Diabetics should limit or avoid
👉 If taken, dilute with water and keep portion small.
Fresh vs Packaged Orange Juice
| Feature | Fresh Juice | Packaged Juice |
|---|---|---|
| Added Sugar | No | Often yes |
| Fibre | Low | Very low |
| Nutrients | Higher | Lower |
| Preservatives | No | Yes |
Best Way to Drink Orange Juice
- Freshly squeezed
- Without added sugar
- Small portion (½ cup)
- After meals, not empty stomach
Who Should Limit Orange Juice?
- People with diabetes
- Weight loss seekers
- Those with acidity issues
Final Thoughts
Orange juice is rich in vitamin C, potassium, and antioxidants, but it is also high in natural sugar and low in fiber. For better health, eat whole oranges more often and drink orange juice occasionally and in small amounts.