Calories in Orange Juice
Updated July 2026 · Source: USDA FoodData Central
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Nutrition Facts
* % Daily Value based on a 2,000 kcal diet.
Nutritional Content — per 100ml
| Component | Amount | % Daily Value | Bar |
|---|---|---|---|
| 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
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
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 studies show 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?
Related Calculators
Frequently Asked Questions
Sources
Nutrition values from USDA FoodData Central. Not medical advice.