Orange Juice Calories 8 Oz

Is Orange Juice Healthy? Here's What Dietitians Say

Nothing says "breakfast" like a glass of orange juice. Simply when it comes to nutrition, does your cup of sunshine fall short? Hither's what a dietitian has to say virtually the wellness benefits of orange juice.

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Orange juice is sweet and downright succulent. Fresh-squeezed or straight from the carton, it's a honey beverage enjoyed beyond breakfast. But is orangish juice good for you? Juice is ofttimes deemed every bit the less-nutritious option compared to eating whole fruit. But why? Allow'southward have a closer look at the nutritional profile of orange juice and see what the experts have to say.

Orangish Juice Nutrition

Calories: 110
Fat: 0 g
Sodium 0 g
Potassium: 450 mg
Carbohydrates: 26 one thousand
Fiber 0 g
Sugars: 22 thousand
Protein: 2 g
Calcium: 350 mg
Vitamin C: 90 mg
Vitamin D: ii.5 mcg
Folate: 60 mcg

Orange juice on a designed groundwork of question marks

Credit: Getty Images / Pineapple Studio / Savany

The Healthiest Orange Juice to Buy

The best orange juice option when it comes to shop-bought juice is fortified, 100% orange juice. It has no added carbohydrate and has been supplemented with calcium and Vitamin D—two nutrients Americans tend to fall short on. Fresh-squeezed is too a corking option, merely often more expensive when compared to packaged varieties. Fresh-squeezed juices also don't have the same amount of calcium and Vitamin D as their fortified counterparts.

As for how much orange juice you should be drinking, healthcare professionals, including registered dietitians, recommend that adults swallow no more than 1 cup of 100% fruit juice each day. Why? We want to encourage people to swallow more often than not whole fruits because they offering boosted nutritional benefits. And even though the sugar in 100% juice is naturally occurring, keeping your juice habit to i cup a day keeps calories in cheque and helps prevent blood saccharide spikes.

If y'all're looking for a little boost of fiber, consider choosing varieties that contain pulp—they'll supply effectually 0.five to ane gram of fiber per serving. Information technology'south not much, but it counts toward the recommended goal of 25 to 34 grams of fiber per day, which is what the 2020-2025 Dietary Guidelines for Americans (DGA) recommend.

What about orange juice concentrate? It's a convenient choice, but if you lot choose to drink concentrate, read the labels, and avoid anything that says, "beverage, punch or cocktail." These terms likely mean it only contains a pocket-size per centum of real orange juice and has added sugar mixed in—and possibly colorings—to achieve the season and color of real orange juice. Instead, look for fortified, 100% orange juice concentrate. The only ingredients listed should be 100% orangish juice, as well as a source of calcium and vitamin D. And, remember, this is a concentrated production, so gear up the orange juice post-obit the package directions, calculation the recommended corporeality of water for dilution.

Orange Juice Benefits

i. One Drinking glass Provides a Full Serving of Fruit

The Dietary Guidelines for Americans recommends that most women and men eat 1½ to 2½ cups of fruit each mean solar day. Co-ordinate to MyPlate, which is based on the DGA, 1 loving cup of 100% juice provides one serving of fruit. That means 1 cup of orange juice at breakfast helps fulfill virtually half of your daily fruit needs. Just keep in mind that the type of orange juice you cull matters, as does the amount.

two. It Tin Help Back up a Healthy Immune Organisation

"An 8-ounce glass of fortified 100% orange juice is a delicious and easy way to get more than than 100% of your daily needs of vitamin C and 15% for vitamin D," says Jerlyn Jones, Thou.South., Grand.P.A., RDN, LD, CLT, a registered dietitian nutritionist and spokesperson for the Academy of Nutrition and Dietetics.

Co-ordinate to the National Institutes of Wellness (NIH), both vitamins C and D help back up a healthy allowed system. "Vitamin C strengthens our immune organisation by protecting our cells, and vitamin D plays an important part in regulating our immune responses and may aid immune cells fight off bacteria and viruses," explains Jones. Orange juice also supplies other important nutrients such equally potassium and folate, which promote heart health, per the NIH, also every bit powerful antioxidants, including carotenoids and flavonoids. And a 2022 review in Advances in Diet suggests that 100% orange juice might also help reduce inflammation inside the body; inflammation is responsible for many chronic health conditions, including heart illness, cancer, and diabetes.

3. Information technology's a Kid-Friendly Way to Get Nutrients

When it comes to orange juice and kids, you may be wondering if juice is a suitable beverage for children. The increasing availability of foods and beverages with high amounts of added sugars has been a correspondent to the increased prevalence of overweight and obesity in children. Whole, nutritious foods are often replaced when these foods and beverages are over-consumed. This translates to fewer nutritive calories and more nonnutritive calories.

But what almost juice? In a 2021 longitudinal written report published in Public Health Diet, researchers found that children (ages 9 to sixteen) who drank 100% orange juice did not appear to have an increased risk for beingness overweight or obese. Moreover, the children who drank more than orange juice as well appeared to have healthier nutrition and lifestyle habits.

Marina Chaparro, M.S., RD, a pediatric dietitian and author of Diabetes & Pregnancy, agrees that 100% OJ can complement a kid's nutrition. But keep the amount in heed. "Keep portions small, as growing bodies need a vast array of nutrients from a variety of unlike foods," says Chaparro.

This is consequent with the 2017 guidelines the American University of Pediatrics (AAP) set forth, which no longer recommends juice for any child under the age of i twelvemonth.

The AAP recommends:

Nether 1: no juice
Ages i to 3: no more than four ounces (1/2 loving cup) per day
Ages 4 to 6: no more than 4 to half dozen ounces (1/ii to 3/four cup) per day
Ages vii to 18: no more than 8 ounces (1 loving cup) per day

Bottom Line

Orange juice has health benefits, only non all juices are created equal. At the shop, read the labels and choose fortified, 100% orangish juice. Avoid juice beverages, juice cocktails, and juice punch, as they are basically sugar h2o and typically incorporate merely a small fraction of existent juice. And like all good things, savor your glass of sunshine—in moderation.