Espresso vs orange juice: which is healthier?

They are about equally nutrient-dense: espresso scores 85/100 and orange juice 82/100, so pick by your goal. Both can be part of a healthy diet; the table below shows where each one is stronger. Source: USDA FoodData Central.

Espresso

85/100Excellent nutrient density

9 kcal per 100 g. 1 shot (30 ml): 30 g

Orange juice

82/100Excellent nutrient density

45 kcal per 100 g. 1 cup (240 ml): 248 g

Which to pick for your goal

Fewer caloriesEspresso9 vs 45 kcal per 100 g
More proteinOrange juice0.1 vs 0.7 g per 100 g
More fiberAbout even0 vs 0.2 g per 100 g
Less sugarEspresso0 vs 8.4 g per 100 g
More potassiumOrange juice115 vs 200 mg per 100 g
Less saturated fatAbout even<0.1 vs <0.1 g per 100 g

Nutrition side by side

Per 100 g and per typical portion. Bold marks the better value for each row.
Nutrient	Espresso, 100 g	Orange juice, 100 g	Espresso, 30 g	Orange juice, 248 g
Calories	9 kcal	45 kcal	3 kcal	112 kcal
Protein	0.1 g	0.7 g	<0.1 g	1.7 g
Carbohydrates	1.7 g	10 g	0.5 g	26 g
Sugars	0 g	8.4 g	0 g	21 g
Fiber	0 g	0.2 g	0 g	0.5 g
Fat	0.2 g	0.2 g	<0.1 g	0.5 g
Saturated fat	<0.1 g	<0.1 g	<0.1 g	<0.1 g
Vitamin C	0.2 mg	50 mg	<0.1 mg	124 mg
Vitamin A	0 µg	10 µg	0 µg	25 µg
Potassium	115 mg	200 mg	35 mg	496 mg
Iron	0.1 mg	0.2 mg	<0.1 mg	0.5 mg
Calcium	2 mg	11 mg	0.6 mg	27 mg
Magnesium	80 mg	11 mg	24 mg	27 mg
Sodium	14 mg	1 mg	4.2 mg	2.5 mg

Last updated November 12, 2026. Scores use the HowHealthyIs Score method.

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