Freshly squeezed or store-bought, orange juice is one of the most popular beverages around the globe. Loved for its tangy sweetness and vitamin C punch, it’s often considered a healthy choice to start the day. But what’s really inside your glass of OJ?
In this guide, we’ll explore orange juice nutrition facts, calories and health benefits, and answer the most frequently asked questions — like whether it’s good for daily consumption or better in moderation.
🔍 Orange Juice Nutrition Facts (Per 1 Cup / 240ml)
Let’s break down what you get from a standard serving of unsweetened orange juice:
| Nutrient | Amount |
|---|---|
| Calories | 110 kcal |
| Total Fat | 0.5g |
| Carbohydrates | 26g |
| Sugars | 21g (naturally occurring) |
| Protein | 2g |
| Vitamin C | 124% of Daily Value |
| Folate | 15% of Daily Value |
| Potassium | 10% of Daily Value |
| Calcium (fortified juices) | ~27% of Daily Value |
| Magnesium | 6% of Daily Value |
🔸 Most of the calories in orange juice come from natural fruit sugars, which provide quick energy and a sweet taste.
💬 People Also Ask:
🟠 Is orange juice calories good for you?
Yes — in moderation. The calories in orange juice come mostly from natural sugars and carbohydrates, which can give you a quick energy boost. However, drinking too much can spike blood sugar levels. Stick to 1 cup a day or opt for freshly squeezed, no-added-sugar varieties.
🥤 What is the nutritional value of orange juice?
Orange juice is a nutrient-dense drink packed with:
- Vitamin C – essential for immune support and skin health
- Folate – helps prevent birth defects and supports DNA synthesis
- Potassium – aids in heart function and blood pressure regulation
- Antioxidants – like flavonoids and carotenoids that fight inflammation
🍊 What are the benefits of orange juice?
Some top health benefits of orange juice include:
- Boosts immunity – high vitamin C content fights infections
- Improves heart health – potassium lowers blood pressure
- Supports iron absorption – vitamin C helps your body use iron better
- Fights free radicals – antioxidants reduce oxidative stress
- Hydrates the body – it’s nearly 90% water
✅ Is it okay to drink orange juice daily?
Yes, but it’s best to limit intake to 4–8 ounces (120–240 ml) per day. Drinking too much can lead to excess sugar intake, especially from packaged varieties. Go for 100% pure juice or freshly squeezed for the most benefits.
🍹 Health Benefits of Orange Juice Explained
1. Immunity Booster
Thanks to its high vitamin C content (over 100% of the recommended daily intake in one cup!), orange juice is a natural immune system booster. It helps fight colds and infections and keeps your skin healthy and glowing.
2. Improves Heart Health
Orange juice is rich in potassium, which supports heart function and helps regulate blood pressure. Some studies even suggest that OJ can reduce cholesterol when consumed regularly.
3. Aids Digestion
Orange juice contains natural enzymes and fiber (in pulpy versions), helping your body break down food and improve gut function.
4. Reduces Inflammation
OJ is high in flavonoids like hesperidin, which reduce inflammation and improve circulation. This is especially helpful for people with chronic conditions like arthritis or high blood pressure.
5. Protects Against Kidney Stones
Citrate, naturally present in oranges, can reduce the risk of calcium oxalate kidney stones by making urine less acidic.
🍽️ How to Include Orange Juice in a Healthy Diet
To maximize the health benefits of orange juice, follow these tips:
- Drink with breakfast – but pair it with protein to balance the sugars
- Make smoothies – blend OJ with leafy greens and fruit
- Use in marinades – adds tangy flavor to chicken or tofu
- Freeze into ice pops – for a vitamin-rich summer treat
- Avoid added sugars – always check labels for “100% juice”
⚠️ Potential Drawbacks of Orange Juice
While orange juice is healthy, it’s still important to watch your intake:
- High in natural sugar – can spike blood glucose levels
- Low in fiber – compared to whole oranges
- Can erode tooth enamel – due to natural acidity
If you’re diabetic or watching your sugar intake, consult a doctor before making OJ a daily habit.
🧃 Final Thoughts on Orange Juice Nutrition Facts, Calories and Health Benefits
When consumed in moderation, orange juice is a powerhouse of vitamins, minerals, and antioxidants. It’s refreshing, energizing, and supports your immune system and heart health. But like any good thing, it’s best in balanced amounts.
To enjoy the full benefits without the drawbacks, choose 100% pure orange juice or go the extra mile and squeeze it fresh at home.