How Healthy Is Orange Juice? Learn About Nutrition, Calories, and If It's Good for Weight Loss

Orange juice is one of the most popular fruit juices in the U.S. and worldwide. Orange juice boosts immunity, reduces inflammation, and prevents kidney stones, but drink fresh, pulpy, high-fiber homemade orange juice to reduce the risk of weight gain.

Orange juice is one of the most popular fruit juices in the U.S. and worldwide. For many, breakfast is incomplete without a glass of orange juice. It is a refreshing drink that’s rich in vitamin C. How significant are orange juice calories, though, and is orange juice good for weight loss?

Here’s a look at whether orange juice is a good addition to your diet for weight control and overall health.

Raw orange juice is made by squeezing fresh oranges. Store-bought orange juice, though, undergoes processing and packaging, which allows it to be stored for longer periods.

Oranges are cleaned and washed. The juice is extracted or squeezed out using mechanical squeezers. The orange peel is also pressed to extract their flavorful essential oils. Orange juice is separated from the pulp through filtration. The pulp and juice are then separately pasteurized. 

Pasteurization is the process of heating liquids like orange juice to partly sterilize them, killing harmful microorganisms and improving shelf-life. Orange juice is pasteurized at about 160 degrees Fahrenheit for 15 seconds. It may then be frozen or stored in large tanks. 

Unpasteurized orange juice is extracted and filtered just like pasteurized juice. However, it is refrigerated without being heated first. It has a shorter shelf-life than pasteurized juice.

During the final process, juice that has been extracted from different varieties of oranges is mixed in large containers to make the quality of the juice consistent. Producers may add pulps to the orange juice. They may also add orange peel oil to enhance the juice's flavor. The orange juice is then ready to be stored in sterile containers and packaged for consumption.

One cup (248 grams) of freshly squeezed, raw orange juice contains these nutrients:

• 219 grams of water
• 1.74 grams of protein
• 0.496 grams of fats
• 25.8 grams of carbohydrates
• 0.496 grams of dietary fiber
• 20.8 grams of sugars
• 124 milligrams of vitamin C
• 27.3 milligrams of calcium
• 0.496 milligrams of iron
• 27.3 milligrams of magnesium
• 42.2 milligrams of phosphorus
• 496 milligrams of potassium
• 2.48 milligrams of sodium                                                                               

Orange juice also contains minerals like zinc, copper, manganese, and selenium, along with nutrients like thiamine, riboflavin, niacin, pantothenic acid, vitamin B6, folate, vitamin A, vitamin E, and vitamin K. It contains antioxidant flavonoids like beta-carotene, lutein, and zeaxanthin. It is entirely free from cholesterol. 

Processing methods like pasteurization can change the levels of nutrients in orange juice, though. For instance, research shows that pasteurized orange juice contains fewer flavonoids than fresh juice. 

Orange juice calories

Fresh or raw orange juice contains a lot of natural sugar and is a high-calorie drink. It contains about 112 calories and about 21 grams of sugar. 

Store-bought packaged orange juice may have even more calories depending on the amount of added sugar and other ingredients.

Orange juice has the following potential health benefits because of its high nutrient content:

Boosts immunity

Your immune system fights infections and diseases and keeps your body healthy. Research suggests that orange juice is good for your immune system. It contains vitamin C, antioxidants, and other bioactive compounds that help boost your immune cells and protect your body from bacteria, viruses, and illnesses.

Prevents inflammation

Inflammation is a major cause of diseases like arthritis, heart problems, and liver damage. The bioactive antioxidants and glycosides like hesperidin and naringin that can be found in orange juice have anti-inflammatory properties. They strengthen your immune cells and stimulate the production of anti-inflammatory molecules, which combats inflammation in your body.

Prevents kidney stones

Kidney stones consist of uric acid or calcium oxalate crystals that form inside your kidneys. They can occur due to a change in your diet or other conditions. They can be very painful and require surgical treatment. 

However, a study shows that orange juice neutralizes uric acid and reduces the amount of calcium oxalate in your kidneys. So, drinking orange juice may help prevent the formation of kidney stones.

Prevents developmental problems in babies

Folate and other nutrients are essential for a baby’s development. High folate intake during pregnancy can help prevent developmental problems or birth defects. 

A cup of orange juice contains 74.4 micrograms of folate, so having orange juice and other healthy foods during pregnancy will ensure that your baby is healthy and develops properly.

Fresh, pulpy orange juice is rich in fiber and antioxidants. The fiber in orange juice helps keep your stomach full for longer periods and reduces hunger, so it can help with weight management, including weight loss. One study shows that moderate consumption of 100% orange juice can reduce the risk of obesity in adults by 21%.

On the other hand, evidence suggests that drinking orange juice without its pulpy, natural fiber can increase your weight. If you are on a low-calorie diet, you might drink large amounts of orange juice to feel full, but this can considerably increase your sugar and calorie intake because orange juice is naturally high in sugar. Research shows that having high levels of blood sugar without corresponding amounts of fiber can increase your risk of developing metabolic disorders and liver damage.

Packaged orange juice may also contain added sugar for flavor and preservation, which can be bad for you if you’re trying to lose weight. A study revealed that people who drank high amounts of fruit juice and sweet beverages demonstrated long-term weight gain over 4 years compared to people who don’t drink them. In fact, sugar-sweetened beverages can double weight gain over time.

Orange juice, especially packaged juice with added sugar, is considered a high-calorie drink because of its sugar content. If you’re seeking to lose weight, avoid high-sugar fruit juices. Opt for low-calorie, high-fiber foods instead. If you wish to have orange juice, eat a whole orange or make fresh and pulpy juice at home instead of buying packaged orange juice. 

Orange juice may be a breakfast staple for many, but certain varieties should be avoided if you wish to lose weight.