Orange juice, 100%, canned, bottled or in a carton
Common food
Photo: Wikipedia
This is the pure, sun-kissed essence of oranges, captured in a convenient package. It offers a bright, sweet-tart flavor and a smooth, slightly pulpy texture that refreshes instantly. Nutritionally, it's a potent source of vitamin C and natural sugars, providing a quick energy boost with minimal fat.
💚 Why it's loved
People adore it for its vibrant, nostalgic taste that instantly evokes sunny mornings and childhood breakfasts. Its versatility makes it a beloved standalone drink, a base for cocktails and smoothies, and a key ingredient in glazes and marinades.
⚠️ Watch-outs & how to enjoy it better
The high natural sugar content can cause rapid blood-sugar spikes, making it less ideal for those managing diabetes or insulin resistance. To mitigate this, always pair it with a source of protein or fat (like eggs or nuts) to slow sugar absorption, and practice strict portion control (e.g., 120ml).
Key benefits
- Excellent source of immune-supporting vitamin C
- Provides natural, quick-release energy from fruit sugars
- Contains potassium for heart and muscle function
- Offers hydration with a pleasant flavor
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The iconic 'not from concentrate' label often means the juice was transported as a frozen slurry in giant tanker ships, then reconstituted and bottled near you—a process that preserves freshness better than traditional pasteurization alone.
Full nutrition (scales with serving)
| Water | 88.4 g |
| Energy | 47.0 kcal |
| Protein | 0.77 g |
| Total lipid (fat) | 0.34 g |
| Carbohydrate, by difference | 10.2 g |
| Fiber, total dietary | 0.30 g |
| Total Sugars | 8.2 g |
| Calcium, Ca | 11.0 mg |
| Iron, Fe | 0.06 mg |
| Magnesium, Mg | 10.0 mg |
| Phosphorus, P | 18.0 mg |
| Potassium, K | 182 mg |
| Sodium, Na | 2.0 mg |
| Zinc, Zn | 0.03 mg |
| Copper, Cu | 0.03 mg |
| Selenium, Se | 0.10 ug |
| Vitamin C, total ascorbic acid | 28.7 mg |
| Thiamin | 0.07 mg |
| Riboflavin | 0.04 mg |
| Niacin | 0.03 mg |
| Vitamin B-6 | 0.04 mg |
| Folate, total | 30.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 30.0 ug |
| Folate, DFE | 30.0 ug |
| Choline, total | 6.2 mg |
| Vitamin B-12 | 0.00 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 2.0 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 8.0 ug |
| Carotene, alpha | 8.0 ug |
| Cryptoxanthin, beta | 27.0 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 27.0 ug |
| Vitamin E (alpha-tocopherol) | 0.20 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 0.00 ug |
| Fatty acids, total saturated | 0.01 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.00 g |
| SFA 14:0 | 0.00 g |
| SFA 16:0 | 0.01 g |
| SFA 18:0 | 0.00 g |
| Fatty acids, total monounsaturated | 0.02 g |
| MUFA 16:1 | 0.00 g |
| MUFA 18:1 | 0.02 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.03 g |
| PUFA 18:2 | 0.02 g |
| PUFA 18:3 | 0.01 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.00 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Cholesterol | 0.00 mg |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
FAQ
Is '100% orange juice' the same as freshly squeezed?
Not exactly. Commercial 100% juice is typically pasteurized for safety and shelf stability, which can slightly alter the fresh flavor. Some is reconstituted from concentrate, while 'not from concentrate' is considered closer to fresh in taste and processing.
Why does the taste vary between brands?
Variations come from the orange varieties used, the region they're grown in, and the processing method. Some brands also add back the natural essential oils from the peel to enhance the aromatic flavor.
Does it have the same fiber as a whole orange?
No. Most commercial juices are filtered to remove pulp, significantly reducing dietary fiber. This means the sugar is absorbed faster than when eaten from the whole fruit, which has a fibrous matrix.
Is it a good source of vitamin C?
Yes, it's an excellent source. A single cup can provide over 100% of the daily recommended intake, supporting immune function and collagen production.