Smoothie vs Orange Juice: Calories and Nutrition Compared (2026)

Smoothies contain 63 calories and 0.4 g of protein, while orange juice has 45 calories and 0.7 g of protein. Orange juice is lower in calories and higher in protein.

When comparing smoothies and orange juice, both beverages have distinct nutritional benefits. Understanding their calorie counts, protein levels, and sugar content can help in making informed dietary choices.

What Is the Difference Between Smoothie and Orange Juice?

A smoothie is a blended beverage typically made from fruits, vegetables, and sometimes dairy or non-dairy alternatives. It is often consumed as a nutritious snack or meal replacement. Orange juice is a liquid extract of the orange fruit, commonly consumed as a breakfast beverage. It is rich in vitamin C and is often enjoyed fresh or from concentrate.

Smoothie vs Orange Juice: Nutrition Side by Side

Here is a side-by-side comparison of the nutritional content of smoothies and orange juice per 100g.

Nutrient (per 100 g)	Fruit smoothie	Orange juice (raw)
Calories	63 kcal	45 kcal
Protein	0.4 g	0.7 g
Carbs	15 g	10.4 g
Sugar	12.5 g	8.4 g
Fat	0 g	0.2 g
Fiber	0 g	0.2 g
Sodium	4 mg	1 mg

Which Is Better, Smoothie or Orange Juice?

For weight loss: Smoothies have 63 calories per 100g, while orange juice has 45 calories. Orange juice is lower in calories.

For muscle and protein: Smoothies provide 0.4 g of protein, whereas orange juice offers 0.7 g of protein. Orange juice has more protein.

For low-carb or low-sugar: Smoothies contain 15 g of carbs and 12.5 g of sugar, while orange juice has 10.4 g of carbs and 8.4 g of sugar. Orange juice is lower in both carbs and sugar.

How to Track Smoothie and Orange juice Accurately

Portion sizes and macronutrient content can be easily misjudged, impacting dietary choices. Nutrola is an AI nutrition tracking app that identifies foods from a photo and returns calories and macros from a database of more than 1.8 million foods. It also supports barcode scanning and voice logging. Nutrola is available from EUR 2.50 per month and shows no ads on any tier.

How We Compiled These Numbers

The numbers provided are rounded reference values for educational use and should not be considered medical advice. Always consult a healthcare professional for personalized dietary recommendations. Values are per 100 g from USDA FoodData Central.

Frequently Asked Questions (FAQ)

Which has more protein?

Orange juice has 0.7 g of protein per 100g, while smoothies have 0.4 g of protein.

Which has fewer calories?

Orange juice has 45 calories per 100g, while smoothies have 63 calories.

What is the sugar content in smoothies?

Smoothies contain 12.5 g of sugar per 100g.

What is the sugar content in orange juice?

Orange juice contains 8.4 g of sugar per 100g.

How many carbs are in smoothies?

Smoothies have 15 g of carbs per 100g.

How many carbs are in orange juice?

Orange juice has 10.4 g of carbs per 100g.

Key Takeaways

• Smoothies have 63 calories per 100g.
• Orange juice has 45 calories per 100g.
• Smoothies contain 0.4 g of protein.
• Orange juice contains 0.7 g of protein.
• Smoothies have 15 g of carbs and 12.5 g of sugar.
• Orange juice has 10.4 g of carbs and 8.4 g of sugar.