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Calories in Orange Juice

Q: How many calories in orange juice?

Orange juice has 45 calories per 100ml. A cup (240ml): 108 kcal. A glass (150ml): 67 kcal.

Source: USDA FoodData Central · Fresh-Squeezed · Data verified by CaloriesCalc

kcal

per 100ml

0.7

Protein

0.2

Fat

10.4

Carbs

8.4

Sugar

108

kcal per cup (240ml)

kcal per 100ml

kcal per glass (150ml)

🍊

🍊Vitamin C — 83% DV per cup

💊Folate — 15% DV per cup

⚡Potassium — 200mg per 100ml

⚠️21g sugar per cup — high

❤️Hesperidin — cardiovascular polyphenol

🌿Choose whole orange for fiber benefit

☕ Calculate Calories in Any Amount of Orange Juice

Volume250ml

Nutrition Facts

Per 100ml orange juice

* % Daily Value based on a 2,000 kcal diet.

Quick summary: Orange juice contains 45 calories per 100ml — 108 kcal per cup with 21g of sugar. Provides 83% of daily vitamin C per cup and is one of the best sources of folate (15% DV/cup). However, it lacks the fiber of whole oranges, has a high GI (~50), and delivers sugar rapidly. Whole orange has fewer calories (47 kcal/100g) with 2.4g fiber.

Nutritional Content — per 100ml

Component	Amount	% Daily Value
Vitamin C	50mg	56%
Folate	30µg	8%
Potassium	200mg	4%
Thiamine (B1)	0.087mg	7%
Magnesium	11mg	3%
Vitamin B6	0.04mg	2%
Riboflavin	0.025mg	2%
Phosphorus	17mg	1%
Calcium	11mg	1%
Niacin	0.4mg	3%

Calories in Orange Juice by Volume

Volume	Calories	Sugar	Carbs

Calorie Breakdown — per 100ml

Carbohydrates10.4g · 92% of calories

Protein0.7g · 6% of calories

Fat0.2g · 4% of calories

Fresh-squeezed and commercial OJ are nutritionally similar. Lacks the fiber of whole oranges. High GI (~50) due to absent fiber. 240ml has 21g sugar — more than many sodas. 'With pulp' has marginally more fiber.

Key Compounds

🍊

Vitamin C

50mg

56% DV

Immune function, collagen, antioxidant

💊

Folate (B9)

30µg

8% DV

Cell division and pregnancy

⚡

Potassium

200mg

4% DV

Blood pressure regulation

⚡

Magnesium

11mg

3% DV

Enzyme function

❤️

Hesperidin

~150mg

Flavonoid

Reduces blood pressure and LDL

🔬

Thiamine (B1)

0.087mg

7% DV

Carbohydrate metabolism

Orange Juice Nutrition Facts

Vitamin C — 83% Daily Value Per Cup

A cup of orange juice provides 200mg of vitamin C — 83% of the daily requirement in a single glass. Vitamin C is essential for collagen synthesis, immune function, and as a water-soluble antioxidant. It also enhances non-haem iron absorption when consumed with plant iron sources — making OJ with iron-rich meals a practical strategy for improving plant iron bioavailability by 2-6×.

Hesperidin — Cardiovascular Polyphenol

Orange juice contains hesperidin — a flavonoid unique to citrus fruits with documented cardiovascular benefits. Multiple Evidence suggests hesperidin reduces blood pressure (systolic by 3-4 mmHg), lowers LDL oxidation, and improves arterial flexibility. These benefits appear even from commercial fortified orange juice. Hesperidin is found primarily in the peel and white pith — some remains in juice, with more in fresh-squeezed and pulp-containing varieties.

Folate — Important for Pregnancy

A cup provides 75µg of folate (19% DV) — significant for DNA synthesis and neural tube development during early pregnancy. Orange juice was historically one of the primary dietary folate sources before widespread fortification. For pregnant women, OJ contributes meaningfully to folate intake alongside dark leafy vegetables and legumes.

The Whole Fruit Advantage

The primary limitation of orange juice compared to whole oranges is absent fiber. A whole orange provides 2.4g of fiber — moderating glucose absorption and producing a lower glycemic impact than juice despite similar sugar content. The fiber also feeds beneficial gut bacteria (Bifidobacterium) and reduces the insulin response. For weight management and blood sugar control, whole oranges are consistently superior to juice.

Orange Juice vs Other Drinks

Is Orange Juice Suitable for Your Diet?

⚠️

Weight loss

In moderation — 21g sugar per cup

❌

Keto

No — 10.4g carbs/100ml

✅

Paleo

Yes — 100% fruit juice

✅

Gluten-free

Yes

⚠️

Diabetic

In moderation — high GI 50

✅

Vegan

Yes

✅

Vegetarian

Yes

✅

Vitamin C

Excellent — 83% DV per cup

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Frequently Asked Questions

How many calories in orange juice?

Orange juice has 45 calories per 100ml. A cup (240ml): 108 kcal. A glass (150ml): 67 kcal.

Is orange juice healthy?

Mixed evidence. Benefits: vitamin C (83% DV/cup), folate, hesperidin polyphenol. Concerns: 21g sugar/cup, no fiber, high GI (~50). Whole oranges are nutritionally superior — same vitamins with 2.4g fiber at fewer calories per gram.

Orange juice vs whole orange?

Whole orange (131g, ~1 medium): 62 kcal, 3.1g fiber, 12g sugar. Orange juice cup (240ml): 108 kcal, 0.5g fiber, 21g sugar. Whole orange is clearly better: fewer calories, more fiber, slower sugar absorption.

Is orange juice good for a cold?

Vitamin C doesn't prevent colds but may reduce duration by 1-1.5 days when taken regularly. A cup provides 83% of daily vitamin C — effective for maintaining vitamin C status.

Is orange juice keto?

No — 10.4g carbs per 100ml, mostly sugar. A cup has 25g net carbs — well over daily keto limits.

Is fresh-squeezed OJ healthier than commercial?

Marginally — fresh juice has more vitamin C (degrades with storage) and may retain more flavonoids. Nutritionally similar otherwise. Both lack fiber.

More Beverages

Sources

Nutrition values from USDA FoodData Central. Not medical advice.