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Orange Juice — Nutrients, Health Benefits, and Shopping Tips

Orange juice photo

Listonic Team

September 4, 2024

A staple in many breakfasts, orange juice is valued for its refreshing taste and vitamin C content. Learn how to select the freshest juice, the benefits of freshly squeezed versus store-bought, and the nutritional considerations to keep in mind, such as sugar content.

Nutrition facts

Check the detailed nutritional values of orange juice, including information such as calories, fats, carbohydrates, and proteins per 100 grams of the product.

Nutrition facts

Amount per 100 g

Calories

🔥 45 kcal

Nutrition per: 100 g% Daily Value*
Carbs10 g3.64%
Fiber0 g-
Sugars8 g16%
Glycemic Index50 -
Protein1 g2%
Sodium1 mg0.04%
Total Fat0 g-

*The % of Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Among other things, here's what makes orange juice stand out:

50

🟢 Low Glycemic Index

Did you know?

🛒
Choose 100% orange juice with no added sugars or flavors. Freshly squeezed offers more nutrients.
📦
Store unopened orange juice in a cool, dry place. Once opened, refrigerate and use within seven to ten days.

Health benefits

See how orange juice, when consumed in moderation, can provide a refreshing source of vitamin C and other nutrients that contribute to a healthier lifestyle.
  • High in Vitamin C, which supports immune function, skin health, and overall well-being.
  • Contains antioxidants such as flavonoids, which help protect the body from free radicals and reduce inflammation.
  • Supports hydration while providing a flavorful alternative to plain water.
  • Rich in essential vitamins and minerals such as potassium and folate, which support overall health and well-being.

Health risks

Acknowledge the concerns connected to orange juice.
  • High sugar content even in natural orange juice, which can contribute to weight gain, tooth decay, and increased risk of diabetes if consumed frequently.
  • High acidity which can exacerbate symptoms of acid reflux, heartburn, or stomach discomfort in sensitive individuals.
  • Potential for tooth enamel erosion due to the combination of citric acid and sugar, which can weaken enamel over time if consumed frequently.
  • Low fiber content compared to whole oranges, as the juicing process removes much of the fiber, which is important for digestive health.
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How to choose orange juice

Fresh orange juice should have a bright, vibrant color and be free from any added sugars or artificial flavors. The container should be well-sealed to maintain freshness.

Cloudy orange juice or containers that are swollen are indicators of spoilage and should be avoided. Juice that has a fermented smell or a bitter taste should also be avoided, as it is likely past its consumption date.

How to choose orange juice

How to store orange juice

Orange juice should be stored in the refrigerator, ideally in a tightly sealed container. Freshly squeezed juice should be consumed within a few days to maintain its flavor and nutritional value.

Exposure to air and light can cause orange juice to lose its freshness. Avoid storing it in open containers or near strong-smelling foods. Always shake well before use and consume within the recommended timeframe for the best taste.

✅ Extra Tip

Consider freezing orange juice in small portions, such as ice cubes, to preserve its flavor and make it easy to add to drinks or recipes later.

How long does it last?

Orange juice can last for 7-10 days in the refrigerator once opened. Unopened, it can last for 6-12 months when stored in a cool, dark place.

What to do with leftovers?

Leftover orange juice can be used in a variety of sweet and savory dishes. Use it as a base for smoothies, blending it with fresh or frozen fruits for a refreshing drink, or mix it into a salad dressing with olive oil and vinegar for a citrusy twist. Orange juice is also great when used in baking, where it can add moisture and flavor to cakes, muffins, or bread.

Use orange juice in a marinade for meats like chicken or pork, where its acidity helps tenderize and flavor the meat. If you have a lot of orange juice, consider making a batch of orange sorbet or granita for a refreshing dessert. Orange juice can also be reduced on the stove to create a citrus glaze for vegetables, meats, or desserts. For a quick snack, mix orange juice with sparkling water for a refreshing spritzer, or use it as a base for a fruit punch with slices of fresh fruit.

👨‍⚕️️  Medical disclaimer

The content on this website is for informational purposes only. No material on this site is intended to be a substitute for professional medical advice, diagnosis or treatment.

How orange juice supports specific health conditions

Orange juice is packed with vitamin C, promoting immune health and supporting skin health by aiding collagen production. It also contains antioxidants, which help reduce inflammation and support heart health.

However, due to its high natural sugar content, orange juice should be consumed in moderation to maintain blood sugar control. Choosing 100% juice without added sugars ensures maximum nutritional benefits while providing a refreshing and hydrating beverage.

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