Calories in Orange Juice: Complete Nutrition Data & Analysis

Last verified: April 2026

Executive Summary

Orange juice is surprisingly lean on calories—just 47 per 100g serving—yet it packs a serious vitamin C punch with 28.7mg per serving. This makes it one of the most nutrient-dense beverages you can drink, though most people consume it in larger portions than 100g. A typical 8-ounce (237ml) glass contains roughly 112 calories, meaning this isn’t the calorie-free drink some assume, but it’s far from excessive either. The real story here isn’t about cutting calories; it’s about understanding what you’re actually getting nutritionally.

What makes orange juice stand out is its carbohydrate profile. Nearly all of those 47 calories come from 10.17g of carbs, with minimal fat (0.34g) and protein (0.77g). This matters if you’re tracking macros for fitness, managing blood sugar, or simply trying to understand how this beverage fits into your daily intake. We found that despite its reputation as “liquid sugar,” 100% pure orange juice delivers legitimate micronutrients—particularly potassium (181mg), calcium (56mg), and folate (29mcg)—that distinguish it from sodas and artificially sweetened alternatives.

Main Data Table

Nutrient	Amount	Unit
Calories	47	kcal per 100g
Protein	0.77	g
Carbohydrates	10.17	g
Fat	0.34	g
Fiber	0.3	g
Calcium	56	mg
Iron	0.06	mg
Magnesium	10	mg
Potassium	181	mg
Vitamin A	2	mcg
Vitamin C	28.7	mg
Vitamin D	0.4	mcg
Vitamin B6	0.042	mg
Folate	29	mcg
Vitamin B12	0	mcg

Serving size: 100g (approximately 3.4 fluid ounces). Values are from USDA database, 100% unsweetened orange juice.

Breakdown by Serving Size

Understanding how portion size affects your intake is essential. Most people don’t drink just 100g of orange juice—they pour a glass. Here’s what you’re actually consuming at common serving sizes:

Serving Size	Calories	Carbs (g)	Protein (g)	Vitamin C (mg)
100g (small glass)	47	10.17	0.77	28.7
200g (medium glass)	94	20.34	1.54	57.4
237g (8 oz standard)	112	24.1	1.83	68
355g (12 oz typical)	167	36.15	2.74	102

Comparison Section

How does orange juice stack up against similar beverages? Let’s look at the actual numbers:

Beverage	Calories (per 100g)	Carbs (g)	Protein (g)	Vitamin C (mg)
Orange Juice (100%)	47	10.17	0.77	28.7
Apple Juice (100%)	52	11.3	0.05	0.3
Grapefruit Juice (pink)	39	8.9	0.63	34.4
Cranberry Juice (100%)	46	11.2	0.39	9.3
Whole Orange (medium)	62	15.39	1.23	53.2

Here’s what our data reveals: orange juice is actually on the lower end of calorie density compared to apple juice (52 vs 47 calories). However, it dominates in vitamin C content—28.7mg versus apple juice’s paltry 0.3mg. The real surprise? A whole orange has more vitamin C (53.2mg) but also more calories, carbs, and importantly, fiber (2.4g versus juice’s 0.3g). This is the fiber factor that matters for satiety and blood sugar stability.

Key Factors Affecting Orange Juice Nutrition

1. Processing Method Changes Everything

The data we’re analyzing is for 100% pure orange juice with no added sugars. However, many commercial products add back sugars or use different processing methods. Freshly squeezed versus concentrate versus pasteurized can shift nutritional profiles slightly. Pasteurization reduces some vitamin C content, which is why fresh-squeezed typically delivers slightly higher values (sometimes reaching 30-35mg vitamin C per 100g).

2. Carbohydrate Composition Matters

Those 10.17g of carbs per 100g are primarily natural fruit sugars (glucose, fructose, sucrose). For someone managing blood sugar, this is critical context. The 0.3g fiber doesn’t provide much glycemic buffering—much of the orange’s natural fiber is lost during juicing. This is why whole oranges, despite having more total carbs, can have a lower glycemic impact.

3. Potassium as an Electrolyte

At 181mg per 100g, orange juice is a meaningful source of potassium. For context, most adults need 2,600-3,400mg daily. A 237g glass delivers about 430mg—roughly 13% of your daily target. This makes orange juice particularly valuable for athletes or anyone concerned with electrolyte balance, though it shouldn’t be your primary potassium source.

4. Vitamin C Density

The 28.7mg of vitamin C per 100g represents about 32% of the daily recommended intake. This isn’t trivial. A single 237g glass (8 oz) covers roughly 76mg or 85% of daily needs. However, vitamin C oxidizes over time, especially in refrigerated juice, so fresher is genuinely better.

5. Calcium Fortification Variability

The 56mg of calcium in our data reflects naturally occurring calcium. Many commercial orange juices are fortified with additional calcium, potentially reaching 200-300mg per serving. Always check the label, as this significantly impacts the nutritional value for those avoiding dairy.

Historical Trends

Orange juice’s nutritional profile has remained remarkably stable over the past decade, with USDA data consistently showing 47-50 calories per 100g for unsweetened varieties. However, consumer habits have shifted dramatically. Juice consumption in developed markets has declined roughly 15-20% since 2016, driven by increased awareness of sugar content and the popularity of smoothies and whole fruit consumption. Meanwhile, premium cold-pressed juices have emerged, sometimes commanding 3x the price with marginal nutritional differences. The broader trend reflects changing attitudes toward processing—consumers increasingly view whole oranges as superior to juice, despite juice’s superior vitamin C density and convenience.

Expert Tips

Tip 1: Pair Orange Juice with Protein

Orange juice alone is 96% carbohydrate by calorie. Combining it with eggs, yogurt, or nuts moderates blood sugar spikes and keeps you satisfied longer. The protein helps your body utilize those 10g of carbs more effectively.

Tip 2: Drink Fresh or Freshly Opened

That 28.7mg vitamin C starts degrading immediately after pressing. An opened bottle loses 10-15% of its vitamin C content within 48 hours, 30% within a week. If vitamin C is your primary reason for drinking juice, consume it promptly or choose fresh-squeezed.

Tip 3: Use It as a Recipe Ingredient

Rather than drinking 12 oz (355g) in one sitting—which delivers 167 calories and 36g carbs—use smaller portions (100g or 3.4 oz) in smoothies, marinades, or sauces. You’ll preserve the nutritional benefits while controlling portion sizes.

Tip 4: Consider Whole Orange Context

If you’re choosing between orange juice and a whole orange, the whole orange delivers more fiber (2.4g), which matters for digestion and satiety. However, if you want maximum vitamin C density in minimal volume, juice wins.

Tip 5: Monitor Added Sugars in Commercial Brands

Our data reflects 100% pure juice with no added sugars. Many “juice drinks” or “juice blends” add 5-10g additional sugars per serving. Always verify the ingredient list shows only oranges.

Frequently Asked Questions

Q1: Is 47 calories per 100g of orange juice considered low?

Yes, absolutely. Orange juice is actually one of the lowest-calorie juices available. For comparison, whole milk has 61 calories per 100g, and apple juice has 52. The reason people perceive orange juice as calorie-dense relates to typical serving sizes—most people drink 237ml (8 oz) portions, which contain 112 calories. In context of a 2,000-calorie diet, that’s 5.6%, which is moderate.

Q2: How much vitamin C do I actually get from a glass of orange juice?

Our data shows 28.7mg per 100g. A standard 8-oz (237ml) glass contains approximately 68mg of vitamin C. The recommended daily intake is 75-90mg for adults, meaning one glass covers 75-90% of your needs. However, this assumes fresh juice; pasteurized or store-bought juice loses 10-20% of vitamin C during processing.

Q3: Does orange juice contain too much sugar?

Orange juice contains 10.17g of carbohydrates per 100g, all from natural fruit sugars. An 8-oz glass (237ml) delivers about 24g of carbs. This is significant—roughly equivalent to one slice of bread—but it’s from whole fruit, not added sugars. For someone with diabetes or prediabetes, this matters and should be counted in carb intake. For others, the real issue is portion control and pairing with protein.

Q4: Why does whole orange have more vitamin C than juice if they come from the same fruit?

Actually, our data shows juice at 28.7mg and whole orange at 53.2mg per 100g portion, but this reflects different reference amounts. A whole medium orange (131g) contains roughly 70mg vitamin C total. Juice concentrates the liquid portion, but the skin and pith (which contain vitamin C) are removed. Fresh-squeezed juice without straining can match whole-fruit vitamin C content better than commercial juice, which is typically strained.

Q5: Is the potassium in orange juice useful for my electrolytes?

Orange juice provides 181mg potassium per 100g, making an 8-oz glass deliver roughly 430mg. This represents about 13% of the recommended daily intake (2,600-3,400mg for adults). It’s a meaningful contribution but shouldn’t be your primary potassium source. Better options include bananas (358mg per 100g), potatoes (421mg), and spinach (558mg). Orange juice is best viewed as complementary to a potassium-rich diet, not a replacement.

Conclusion

Orange juice’s calorie density of 47 per 100g tells only part of the story. The real value proposition lies in its micronutrient density—particularly that 28.7mg of vitamin C per 100g serving. When consumed in reasonable portions (100-237g daily), it fits comfortably into most diets without calorie concerns. The key variables are serving size, freshness, and whether you’re choosing it over whole oranges.

If your goal is maximizing vitamin C intake with minimal processing, fresh-squeezed orange juice wins. If you want satiety and fiber, whole oranges are superior. If you’re managing blood sugar, both require careful portion control and pairing with protein. The takeaway: stop viewing orange juice as either a health panacea or a liquid candy trap. At 47 calories per 100g with legitimate micronutrients, it’s a sensible beverage—as long as you’re deliberate about how much you drink.

Read more: View our complete 2026 guide