Fruit smoothie vs orange juice: which is healthier?

Orange juice is more nutrient-dense, scoring 82/100 against 76/100 for fruit smoothie. Both can be part of a healthy diet; the table below shows where each one is stronger. Source: USDA FoodData Central.

Fruit smoothie

76/100High nutrient density

58 kcal per 100 g. 1 glass (250 ml): 260 g

Orange juice

82/100Excellent nutrient density

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

Higher score

Which to pick for your goal

Fewer caloriesOrange juice58 vs 45 kcal per 100 g
More proteinFruit smoothie2.5 vs 0.7 g per 100 g
More fiberFruit smoothie1.2 vs 0.2 g per 100 g
Less sugarFruit smoothie7.1 vs 8.4 g per 100 g
More potassiumAbout even220 vs 200 mg per 100 g
Less saturated fatOrange juice0.6 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	Fruit smoothie, 100 g	Orange juice, 100 g	Fruit smoothie, 260 g	Orange juice, 248 g
Calories	58 kcal	45 kcal	151 kcal	112 kcal
Protein	2.5 g	0.7 g	6.6 g	1.7 g
Carbohydrates	11 g	10 g	28 g	26 g
Sugars	7.1 g	8.4 g	19 g	21 g
Fiber	1.2 g	0.2 g	3.1 g	0.5 g
Fat	0.9 g	0.2 g	2.4 g	0.5 g
Saturated fat	0.6 g	<0.1 g	1.5 g	<0.1 g
Vitamin C	14 mg	50 mg	37 mg	124 mg
Vitamin A	16 µg	10 µg	41 µg	25 µg
Potassium	220 mg	200 mg	571 mg	496 mg
Iron	0.3 mg	0.2 mg	0.8 mg	0.5 mg
Calcium	82 mg	11 mg	212 mg	27 mg
Magnesium	16 mg	11 mg	43 mg	27 mg
Sodium	30 mg	1 mg	78 mg	2.5 mg

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

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