How healthy is orange juice?
Is orange juice healthy? In small glasses. Orange juice scores 76/100 on the HowHealthyIs Score: 100 g provides 45 kcal and 50 mg vitamin C. Orange juice is rich in vitamin C and potassium, but it lacks the fiber of the whole fruit and its sugar counts as free sugar. Source: USDA FoodData Central.
Score explained
The score compares nutrient density per 100 kcal across every food we cover (NRF9.3 method). Orange juice ranks higher than 76% of them.
Note: We count the sugar in fruit juice as free sugar, as the WHO does, so it counts against the score like added sugar.
Counts in favor (% daily value per 100 kcal)
- Vitamin C100%
- Potassium9%
- Magnesium6%
- Protein3%
- Iron2%
- Vitamin A2%
- Calcium2%
- Fiber2%
- Vitamin E1%
Counts against
- Saturated fat0%
- Added sugars37%
- Sodium0%
Raw NRF9.3: 127 minus 38 = 90. The score is not a verdict on whether to eat a food; portion, the whole meal and your own health matter more. Full methodology
How many calories are in orange juice?
| Nutrient | Per 100 g | Per portion | %DV |
|---|---|---|---|
| Energy and macronutrients | |||
| Calories | 45 kcal | 112 kcal | |
| Protein | 0.7 g | 1.7 g | 3% |
| Carbohydrates | 10 g | 26 g | 9% |
| Fiber | 0.2 g | 0.5 g | 2% |
| Sugars | 8.4 g | 21 g | |
| Added sugars | 8.4 g | 21 g | 42% |
| Fat | 0.2 g | 0.5 g | 1% |
| Saturated fat | <0.1 g | <0.1 g | 0% |
| Vitamins | |||
| Vitamin A | 10 µg | 25 µg | 3% |
| Vitamin C | 50 mg | 124 mg | 138% |
| Vitamin E | <0.1 mg | <0.1 mg | 1% |
| Minerals | |||
| Calcium | 11 mg | 27 mg | 2% |
| Iron | 0.2 mg | 0.5 mg | 3% |
| Potassium | 200 mg | 496 mg | 11% |
| Magnesium | 11 mg | 27 mg | 6% |
| Sodium | 1 mg | 2.5 mg | 0% |
Source: USDA FoodData Central, "Orange juice, raw (Includes foods for USDA's Food Distribution Program)" (FDC 169098). Values rounded.
Why is orange juice good for you?
- 124 mg vitamin C in 1 cup (240 ml), 138% of the daily value. Vitamin C contributes to the normal function of the immune system.
- 496 mg potassium in 1 cup (240 ml), 11% of the daily value. Potassium contributes to the maintenance of normal blood pressure.
Good ways to use it
- A small glass with breakfast
- Choosing the whole orange more often
What should you watch out for?
- Easy to drink a lot quickly; health bodies suggest at most 150 ml of juice a day.
What can you eat instead of orange juice?
Foods you can use the same way with a higher HowHealthyIs Score.