Orange juice, 100%, freshly squeezed
Common food
Photo: Wikipedia
Freshly squeezed 100% orange juice is a vibrant, sun-colored liquid with a bright, tangy-sweet flavor and a smooth, slightly pulpy texture. It is a powerhouse of vitamin C and a refreshing way to start the day. Its natural sugars provide a quick energy boost, making it a popular morning staple.
Calorie split: 7% protein · 86% carbs · 7% fat
↓ Full nutrition💚 Why it's loved
People adore it for its refreshing, sun-kissed flavor that instantly wakes up the palate. It's a versatile drink, enjoyed on its own, as a base for cocktails, or in marinades, and holds a special place in breakfast culture worldwide.
⚠️ Watch-outs & how to enjoy it better
Its high natural sugar content can cause blood sugar spikes, especially for those with diabetes or insulin resistance. To mitigate this, pair it with a source of protein (like eggs) or healthy fat (like nuts) to slow sugar absorption, and stick to a 4-ounce (120ml) portion. The acidity can also erode tooth enamel; rinse your mouth with water afterward and wait 30 minutes before brushing.
Key benefits
- Excellent source of vitamin C, supporting immune function and skin health.
- Provides potassium, which helps regulate blood pressure and fluid balance.
- Contains natural folate, important for cell growth and metabolism.
- Offers hydration and a quick source of natural energy from carbohydrates.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The process of pasteurizing orange juice can strip it of its natural aroma compounds, so manufacturers often add back 'flavor packs' made from orange essence and oils to restore its characteristic taste.
Full nutrition (USDA data · scales with serving)
| Water | 88.5 g |
| Energy | 47.0 kcal |
| Protein | 0.81 g |
| Total lipid (fat) | 0.36 g |
| Carbohydrate, by difference | 10.0 g |
| Fiber, total dietary | 0.30 g |
| Total Sugars | 8.1 g |
| Calcium, Ca | 9.0 mg |
| Iron, Fe | 0.07 mg |
| Magnesium, Mg | 10.0 mg |
| Phosphorus, P | 19.0 mg |
| Potassium, K | 183 mg |
| Sodium, Na | 0.00 mg |
| Zinc, Zn | 0.03 mg |
| Copper, Cu | 0.04 mg |
| Selenium, Se | 0.10 ug |
| Vitamin C, total ascorbic acid | 30.5 mg |
| Thiamin | 0.07 mg |
| Riboflavin | 0.04 mg |
| Niacin | 0.03 mg |
| Vitamin B-6 | 0.04 mg |
| Folate, total | 29.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 29.0 ug |
| Folate, DFE | 29.0 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 |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| 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 |
Amino acid profile (per 100g)
Estimated from Beverages, Orange drink, breakfast type, with juice and pulp, frozen concentrate — USDA does not publish this profile for Orange juice.
| Tryptophan | 0.00 g |
| Threonine | 0.00 g |
| Isoleucine | 0.00 g |
| Leucine | 0.01 g |
| Lysine | 0.01 g |
| Methionine | 0.00 g |
| Cystine | 0.00 g |
| Phenylalanine | 0.01 g |
| Tyrosine | 0.00 g |
| Valine | 0.01 g |
| Arginine | 0.03 g |
| Histidine | 0.00 g |
| Alanine | 0.01 g |
| Aspartic acid | 0.04 g |
| Glutamic acid | 0.02 g |
| Glycine | 0.01 g |
| Proline | 0.02 g |
| Serine | 0.01 g |
FAQ
Is freshly squeezed orange juice healthier than store-bought?
Freshly squeezed juice retains more of its natural vitamin C and has no added sugars or preservatives. However, store-bought 100% juice is often pasteurized for safety and has a longer shelf life, with similar nutritional profiles if no sugar is added.
Can I drink orange juice on an empty stomach?
While many people do, the acidity may cause discomfort or heartburn for some. It's often better to consume it with a meal or a small snack to buffer the acid and prevent a rapid blood sugar rise.
Does orange juice interfere with medication?
Yes, it can interact with certain drugs, such as some statins and calcium channel blockers, by affecting how they are metabolized in the body. Always consult your doctor or pharmacist about potential interactions.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 0.47 kcal/g · 7% calories from protein · 0.3 g fiber · 8.1 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 0.00 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.