Orange vs orange juice: which is healthier?

Orange is more nutrient-dense, scoring 84/100 against 76/100 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

84/100Excellent nutrient density

47 kcal per 100 g. 1 medium orange: 131 g

Higher score

Orange juice

76/100High nutrient density

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

Which to pick for your goal

Fewer caloriesAbout even47 vs 45 kcal per 100 g
More proteinAbout even0.9 vs 0.7 g per 100 g
More fiberOrange2.4 vs 0.2 g per 100 g
Less sugarOrange juice9.3 vs 8.4 g per 100 g
More potassiumAbout even181 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	Orange, 100 g	Orange juice, 100 g	Orange, 131 g	Orange juice, 248 g
Calories	47 kcal	45 kcal	62 kcal	112 kcal
Protein	0.9 g	0.7 g	1.2 g	1.7 g
Carbohydrates	12 g	10 g	15 g	26 g
Sugars	9.3 g	8.4 g	12 g	21 g
Fiber	2.4 g	0.2 g	3.1 g	0.5 g
Fat	0.1 g	0.2 g	0.2 g	0.5 g
Saturated fat	<0.1 g	<0.1 g	<0.1 g	<0.1 g
Vitamin C	53 mg	50 mg	70 mg	124 mg
Vitamin A	11 µg	10 µg	14 µg	25 µg
Potassium	181 mg	200 mg	237 mg	496 mg
Iron	0.1 mg	0.2 mg	0.1 mg	0.5 mg
Calcium	40 mg	11 mg	52 mg	27 mg
Magnesium	10 mg	11 mg	13 mg	27 mg
Sodium	0 mg	1 mg	0 mg	2.5 mg

Last updated October 8, 2026. Scores use the HowHealthyIs Score method.

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