A 250 ml glass of 100% orange juice provides about 110 kcal, 21 g of natural sugar and roughly 120 mg of vitamin C – more than a full day’s needs – plus potassium, folate and flavonoids such as hesperidin. Evidence supports benefits for vitamin C status and possibly kidney-stone prevention; because it has little fibre, about 150 ml a day is a sensible portion.
What does “pure” orange juice mean?
“Pure” or “100%” orange juice contains only orange juice, with no added sugar or water beyond reconstitution. It may be not-from-concentrate (NFC) or from concentrate. For the difference, see NFC orange juice explained.
What nutrients are in orange juice?
| Per 250 ml (approx.) | Amount | % of daily needs |
|---|---|---|
| Energy | 110 kcal | – |
| Sugars (natural) | 21 g | – |
| Vitamin C | ~120 mg | >100% |
| Folate | ~75 µg | ~19% |
| Potassium | ~500 mg | ~11% |
| Thiamine (B1) | ~0.2 mg | ~15% |
| Fibre | ~0.5 g | Low |
Source: USDA FoodData Central. Juice contains very little fibre; whole oranges have about 2.5 g per fruit.
What are the evidence-based benefits?
- Vitamin C status: one glass covers daily needs; vitamin C supports normal immune function and collagen formation.
- Iron absorption: vitamin C helps absorb iron from plant foods eaten at the same meal.
- Kidney stones: citrate in orange juice raises urinary citrate, which may reduce some types of stones.
- Blood vessels: small trials suggest hesperidin may modestly improve vascular function; evidence is still limited.
- Folate: useful for women planning pregnancy, alongside supplements.
Claims that juice aids weight loss or digestion are not supported: juice has little fibre and is easy to over-drink.
How to include orange juice sensibly
- Keep to about 150 ml a day, ideally with a meal.
- Choose 100% juice with no added sugar.
- Dilute with water or sparkling water for children.
- Use in marinades, dressings and mocktails.
Who should be careful?
- People managing diabetes – juice raises blood sugar quickly.
- People with acid reflux or sensitive teeth – juice is acidic; rinse with water afterwards.
- People on potassium-restricted diets.
Orange juice from ACM
ACM produces 100% orange juice 330ml, a 290ml glass bottle and NFC orange juice drinks; browse orange juices.
Frequently asked questions
Is it good to drink orange juice every day?
A small glass of 100% juice a day fits a healthy diet for most people.
Is orange juice as healthy as eating an orange?
No. Whole oranges keep their fibre and are more filling.
Does orange juice prevent colds?
Vitamin C supports immune function, but studies show it does not prevent colds in most people.
How much vitamin C is in a glass?
About 120 mg in 250 ml, depending on the product.
