Orange Juice: Calories, Nutrition Facts, and Health Benefits (2026)

Orange juice contains 112 calories per 1 cup (248 g), along with 25.8 g of carbohydrates and 20.8 g of sugar. It provides 1.7 g of protein, 0.5 g of fiber, and is a notable source of vitamin C, delivering 74 mcg of folate per serving.

This page provides a comprehensive overview of orange juice nutrition, focusing on its caloric content, macronutrient breakdown, and health benefits. We will also explore its impact on blood sugar and how it compares to other beverages.

Orange Juice Nutrition Facts (Per Serving and Per 100 g)

The following table outlines the detailed nutrition facts for orange juice per 1 cup (248 g) and per 100 g.

Values are for 1 cup (248 g).

Nutrient	Per Serving	Per 100 g	% Daily Value (per serving)
Calories	112	45	6%
Protein	1.7 g	0.7 g	3%
Carbohydrates	25.8 g	10.4 g	9%
Fiber	0.5 g	0.2 g	2%
Sugar	20.8 g	8.4 g	-
Fat	0.5 g	0.2 g	1%
Vitamin C	124.0 mg	50.0 mg	138%
Potassium	496 mg	200 mg	11%
Folate	74 mcg	30 mcg	19%

About 90% of orange juice calories come from carbohydrates, 6% from protein and 4% from fat.

Orange Juice by Health Goal

Here, we assess how orange juice rates against common health and dietary goals, helping you understand its suitability for various lifestyles.

Goal	Rating	Why
Weight loss	Fair	112 calories per serving, mostly from sugar (20.8 g); liquid calories are easy to over-consume
Blood sugar / diabetes	Fair	Glycemic load of about 13 per serving, high in sugar (20.8 g)
Immunity	Excellent	Provides 124 mg vitamin C (138% DV)
Digestion	Fair	Provides no fiber
Heart health	Fair	High in sugar (20.8 g per serving)
Muscle gain	Fair	Low in protein (1.7 g per serving)

Orange Juice and Blood Sugar

Glycemic index: 50. Glycemic load: 13 per serving.

Orange Juice has a glycemic index of about 50 and a glycemic load of around 13 per serving. It is high in sugar (20.8 g per serving), so it can raise blood sugar quickly. Eating it with protein, fat or fiber slows the rise.

How Orange Juice Compares to Other Drinks

The comparison table highlights how orange juice stacks up against other popular drinks in terms of nutrition and health benefits.

Drink (per 100 g)	Calories	Sugar (g)	Carbs (g)	Protein (g)
Orange Juice	45	8.4	10.4	0.7
Coca-Cola	38	10.6	10.6	0.0
Beer	43	0.0	3.6	0.5
White Wine	82	1.0	2.6	0.1

Orange Juice Myths, Checked

Orange juice is as healthy as eating an orange , Misleading. Juice has the vitamin C but little fiber and more concentrated sugar than a whole orange.

100% juice means you can drink unlimited amounts , Misleading. Even without added sugar, the natural sugar and calories add up quickly in liquid form.

How to Track Orange Juice

Liquid calories from orange juice are easy to forget, since drinks do not feel as filling as food for the same number of calories. Nutrola identifies food from a photo, barcode or voice entry and returns calories and macros, so you can log orange juice accurately instead of estimating. Nutrola is available from EUR 2.50 per month and shows no ads on any tier.

For related references, see every soft drink ranked by calories and sugar, every alcoholic drink ranked by calories, and calories in every beer, wine and spirit by brand.

Sources

Nutrition values are from the USDA FoodData Central database, shown per serving and per 100 g, rounded. Percent Daily Values use US reference intakes for a 2,000 calorie diet. Glycemic index and load are from published international tables and vary by variety, ripeness and cooking method. This is educational and not medical advice.

Frequently Asked Questions (FAQ)

How many calories are in 1 cup of orange juice?

One cup of orange juice contains 112 calories, making it a moderate-calorie beverage. This amount is significant when considering daily caloric intake.

Is orange juice good for weight loss?

Orange juice can be part of a weight loss plan, but moderation is key due to its sugar content. It is important to balance it with other nutrient-dense foods.

Can people with diabetes eat orange juice?

People with diabetes can consume orange juice, but they should be mindful of portion sizes due to its sugar content. The glycemic index is around 50, indicating a moderate impact on blood sugar.

How much vitamin C is in orange juice?

Orange juice provides about 124 mg of vitamin C per cup, which is more than 100% of the recommended daily value for adults. This makes it an excellent source of this essential nutrient.

Is orange juice high in sugar?

Orange juice does contain sugar, with 20.8 g per cup, primarily from natural fruit sugars. While this is higher than some other beverages, it also offers vitamins and minerals.

Is orange juice as healthy as an orange?

While orange juice has health benefits, it is not as nutritious as a whole orange, which provides fiber and additional phytonutrients. Whole fruits are generally recommended for optimal health.

Key Takeaways

• Orange juice has 112 calories per cup.
• It contains 25.8 g of carbohydrates and 20.8 g of sugar.
• Each serving provides 1.7 g of protein and 0.5 g of fat.
• Orange juice is a good source of vitamin C, with 124 mg per cup.
• The glycemic index of orange juice is approximately 50.
• Moderation is important for those monitoring sugar intake.