Whether you usually kickstart your mornings with a carton of orange juice or prefer to indulge in freshly squeezed goodness on weekends, orange juice is a delightful addition to the breakfast routines of many. While most people associate this popular beverage with its abundant vitamin C content, often exceeding the recommended daily intake of this essential nutrient in each cup, there’s more to it than just that. The high natural sugar content in orange juice, derived from the oranges themselves, might leave you pondering whether this morning ritual is genuinely beneficial for your health.
Before you reach for another glass of this golden elixir, take a moment to explore the science-backed benefits and potential drawbacks of orange juice consumption. And for additional insights to help you make informed choices about your breakfast beverages, don’t forget to peruse “Is Milk Good For You? 6 Effects of Drinking It.”
A look at OJ’s nutrition content
Lauren Manaker, MS, RDN, a registered dietitian and author of “The First Time Mom’s Pregnancy Cookbook” and “Fueling Male Fertility,” points out that while orange juice is renowned for its vitamin C content and its reputation as a hydrating option during illnesses, it offers more than just a vitamin C boost. This beloved beverage also boasts other essential nutrients, such as folate and potassium. Additionally, it contains a unique plant compound called hesperidin, which may have a positive impact on maintaining healthy blood pressure and supporting overall heart health.
According to the United States Department of Agriculture (USDA), when you enjoy a 1-cup serving of regular, 100% pure orange juice without pulp, you’re providing your body with the following nutritional benefits:
110 calories
26 grams of carbohydrates
23 grams of naturally occurring sugars
0 grams of dietary fiber
2 grams of protein
72 milligrams of vitamin C (equivalent to 120% of the Daily Value)
0.12 milligrams of vitamin B6 (equivalent to 6% of the Daily Value)
14.4 milligrams of calcium (equivalent to 2% of the Daily Value)
These nutrients make orange juice not only a flavorful beverage but also a source of vital vitamins and minerals that contribute to overall well-being.
Is orange juice good for you?
Though orange juice is primarily comprised of nutrient-dense fruit, not all juices are created equally—especially if considering the variety of mass-manufactured juice brands currently lining the aisles of local grocery stores.
Manaker claims that “100% orange juice can absolutely be a part of a balanced and healthy diet.”
While some brands of store-bought orange juice are comprised of quality ingredients and 100% orange juice contains no added sugars at all, others can be riddled with added sugars on top of the already high concentration of natural sugars. In turn, this can really up the calorie count of your OJ.
“[Orange juice] does contain a source of carbohydrates in the form of sugar; however, [100% orange juice] does not contain added sugars—and you can buy it with pulp for a small boost in fiber,” explains Caroline Thomason, RD, CDCES, a northern Virginia-based dietitian.
The key to finding the best orange juice that will serve your body well? Pay attention to all the labels and read the nutrition info. According to Manaker, you should also “opt for a beverage that is made with 100% juice, and not an orange ‘drink’ that is made with added sugars.”
“Look for labels that say ‘no added sugar’ or ‘with pulp’ for the most nutritious option,” says Thomason. “You can also find options with half the sugar if you are carb-conscious. For example, Simply Light Orange Juice makes a great low-sugar option.”
For a healthy approach to incorporating orange juice into your diet, Thomason suggests that you “consider how much total juice you consume in a day, and balance your OJ with protein, fiber, and healthy fat to feel full and satisfied.”
Orange juice can help reduce your risk of stroke
Manaker states, “Data reveals that the consumption of orange juice is associated with a 22% reduced risk of ischemic stroke in men and a 19% reduced risk of ischemic stroke in women.”
OJ may combat kidney stones
Caroline Young, MS, RD, LD, RYT, the owner of Whole Self Nutrition, affirms that “Drinking orange juice has been scientifically linked to helping prevent kidney stones.” Notably, a study featured in the Clinical Journal of the American Society of Nephrology, which examined a substantial cohort of nearly 200,000 participants, found that “consumption of coffee, tea, beer, wine, and orange juice is associated with a lower risk” of developing kidney stones.
Orange juice may reduce inflammation in your body
Inflammation can negatively affect various parts of the body, but incorporating some orange juice into your daily routine may help mitigate its effects. As Manaker rightly notes, “Orange juice intake had favorable effects on several indicators of oxidative stress and inflammation.”
A study from 2012, published in The American Journal of Clinical Nutrition, revealed that non-obese adults with an elevated risk of cardiovascular issues who consumed 500 mL of orange juice over a 12-week period exhibited reduced inflammation compared to those who were given an equivalent portion of a placebo drink.