For many people, starting the day with a glass of orange juice is a customary part of their breakfast routine. The refreshing beverage is well-known for its high vitamin C content, often providing more than the recommended daily allowance of the nutrient in a single cup. However, there's more to orange juice than just its vitamin C content. With its high sugar content, some may wonder if orange juice is truly healthy.
Before reaching for another glass, let's examine the potential benefits and side effects of orange juice based on scientific research. Additionally, if you want to make an informed choice about your breakfast beverage options, check out "Is Milk Good For You? 6 Effects of Drinking It."
Read on to learn more about the science behind orange juice and its effects on your health.
Exploring the Nutritional Content of Orange Juice
Orange juice is a popular beverage that's often associated with vitamin C and its ability to hydrate individuals during sickness. However, as Lauren Manaker, MS, RDN, a registered dietitian and author of The First Time Mom's Pregnancy Cookbook and Fueling Male Fertility, points out, the benefits of orange juice extend beyond vitamin C. It also contains vital nutrients such as folate and potassium, as well as a distinctive plant compound called hesperidin that may promote healthy blood pressure and other heart health benefits.
If you consume 1 cup of standard, pulp-free, 100% orange juice, you're providing your body with essential nutrients, according to the United States Department of Agriculture (USDA):
- 110 calories
- 26 grams of carbs
- 23 grams of sugar
- 0 grams of fiber
- 2 grams of protein
- 72 milligrams of vitamin C (120% DV)
- 0.12 milligrams of vitamin B6 (6% DV)
- 14.4 milligrams of calcium (2% DV)
Is Orange Juice Beneficial for Your Health?
Choosing the Right Orange Juice for Your Health
While orange juice is predominantly composed of nutrient-rich fruit, not all brands are equal in terms of nutritional value, particularly among mass-produced juice brands that fill supermarket shelves.
According to Lauren Manaker, MS, RDN, "100% orange juice can certainly form part of a balanced and healthy diet." However, some store-bought orange juice brands contain added sugars, which can increase the calorie count and sugar concentration of the juice, beyond its natural levels.
Caroline Thomason, RD, CDCES, a dietitian based in Northern Virginia, explains that orange juice contains carbohydrates in the form of sugar. However, 100% orange juice does not have added sugars, and buying orange juice with pulp provides a small boost in fiber.
To identify the best orange juice for your health, it's crucial to read all the labels and review the nutrition information. According to Manaker, you should select a beverage made with 100% juice and not an orange "drink" with added sugars. For the most nutritious option, seek labels that state "no added sugar" or "with pulp." If you're carb-conscious, you can also find options with half the sugar.
For a healthy approach to incorporating orange juice into your diet, Thomason suggests consuming an appropriate amount of juice and balancing it with protein, fiber, and healthy fats to feel satiated.
Effects of Drinking Orange Juice: 8 Benefits and 1 Negative Side Effect
1) Reducing the Risk of Stroke with Orange Juice
According to Lauren Manaker, MS, RDN, data indicates that the consumption of orange juice is linked to a 22% reduction in the risk of ischemic stroke in men and a 19% decrease in the risk of ischemic stroke in women.
2) Orange Juice May Help Prevent Kidney Stones.
Caroline Young, MS, RD, LD, RYT, the owner of Whole Self Nutrition, highlights that drinking orange juice has been scientifically associated with preventing the formation of kidney stones. A study published in the Clinical Journal of the American Society of Nephrology examined nearly 200,000 participants and discovered that "consumption of coffee, tea, beer, wine, and orange juice is linked to a reduced risk" of developing kidney stones.
3) Inflammation in Your Body May be Reduced with Orange Juice.
Inflammation can significantly affect various body parts, but incorporating orange juice into your daily routine may help reduce its impact. According to Lauren Manaker, MS, RDN, "Orange juice consumption has been shown to have positive effects on different markers of oxidative stress and inflammation."
A study published in The American Journal of Clinical Nutrition in 2012 discovered that non-obese adults with an increased risk of cardiovascular disease who consumed 500 mL of orange juice over a 12-week period had lower inflammation at the end of the study compared to those given the same quantity of a placebo drink.
4) Orange Juice May Assist in Managing Weight.
Although fruit juice is often associated with weight gain, some studies suggest that individuals who regularly consume orange juice may be less susceptible to obesity and other weight-related conditions.
According to a 2012 study published in BMC Nutrition Journal, individuals who frequently consumed orange juice had a better overall quality of diet and a lower risk of obesity.
Lauren Manaker, MS, RDN, recommends that orange juice can be a healthy addition to a balanced diet as long as it does not contain added sugars and is made with real oranges.
5) Potential Contribution of Orange Juice to Weight Gain.
Certain brands of orange juice have higher sugar and carbohydrate contents, which may be beneficial for individuals looking to gain weight. Caroline Thomason, RD, CDCES, explains that for those who need to gain weight or may have lost their appetite, orange juice can be a great way to increase calorie intake without feeling too full.
However, for individuals aiming to lose weight, excessive consumption of orange juice, particularly those that are not 100% juice, could impede progress toward achieving weight loss goals.
6) Orange Juice Contributes to Your Daily Fruit Intake Recommendation.
According to Lauren Manaker, MS, RDN, consuming 100% orange juice can aid individuals in achieving their recommended fruit intake, as many Americans fall short in that area.
The CDC cites the 2020–2025 Dietary Guidelines for Americans, which recommend that adults consume approximately "1.5–2 cup-equivalents of fruits and 2–3 cup-equivalents of vegetables daily," which can be met through the consumption of fruits and vegetables, including orange juice.
7) Possible Cholesterol-Lowering Effects of Orange Juice.
For individuals struggling with high cholesterol, incorporating orange juice into their daily routine may help improve their numbers.
Research published in the Journal of Agricultural and Food Chemistry reveals that consuming 236 mL of not-from-concentrate orange juice over three weeks resulted in reductions in the LDL to HDL cholesterol ratio. Additionally, a study published in Alternative Therapies in Health and Medicine found that citrus flavonoids, such as those present in orange juice, were effective in reducing both total cholesterol and LDL cholesterol in individuals with high cholesterol.
8) Potential Immune-Boosting Properties of Orange Juice.
If you're seeking ways to strengthen your immune system, consider incorporating vitamin C-rich orange juice into your diet.
A study published in Frontiers in Immunology in 2021 discovered that regular consumption of orange juice was effective in reducing inflammation, which may contribute to improving overall immune health.
9) Possible Blood Pressure-Lowering Effects of Orange Juice.
High blood pressure affects approximately 45% of U.S. adults, and incorporating orange juice into your daily routine may help alleviate this condition.
A study published in the European Journal of Nutrition in 2021 examined a group of 159 individuals who drank a control beverage, orange juice, or orange juice enhanced with hesperidin (a polyphenol present in oranges) for 12 weeks. Participants who consumed either regular or enhanced orange juice experienced a reduction in their systolic blood pressure and pulse pressure.