Orange juice vs tomato juice: which is healthier?

Tomato juice is more nutrient-dense, scoring 94/100 against 82/100 for orange juice. Both can be part of a healthy diet; the table below shows where each one is stronger. Source: USDA FoodData Central.

Orange juice

82/100Excellent nutrient density

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

Tomato juice

94/100Excellent nutrient density

17 kcal per 100 g. 1 cup (240 ml): 243 g

Higher score

Which to pick for your goal

Fewer caloriesTomato juice45 vs 17 kcal per 100 g
More proteinAbout even0.7 vs 0.8 g per 100 g
More fiberAbout even0.2 vs 0.4 g per 100 g
Less sugarTomato juice8.4 vs 2.6 g per 100 g
More potassiumAbout even200 vs 217 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	Orange juice, 100 g	Tomato juice, 100 g	Orange juice, 248 g	Tomato juice, 243 g
Calories	45 kcal	17 kcal	112 kcal	41 kcal
Protein	0.7 g	0.8 g	1.7 g	2.1 g
Carbohydrates	10 g	3.5 g	26 g	8.6 g
Sugars	8.4 g	2.6 g	21 g	6.3 g
Fiber	0.2 g	0.4 g	0.5 g	1 g
Fat	0.2 g	0.3 g	0.5 g	0.7 g
Saturated fat	<0.1 g	<0.1 g	<0.1 g	<0.1 g
Vitamin C	50 mg	70 mg	124 mg	170 mg
Vitamin A	10 µg	23 µg	25 µg	56 µg
Potassium	200 mg	217 mg	496 mg	527 mg
Iron	0.2 mg	0.4 mg	0.5 mg	0.9 mg
Calcium	11 mg	10 mg	27 mg	24 mg
Magnesium	11 mg	11 mg	27 mg	27 mg
Sodium	1 mg	10 mg	2.5 mg	24 mg

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

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