Orange Juice: Calories, Nutrition & Healthier Swaps
45 kcal per 100 ml · Nutri-Score C
sugar: medium saturated fat: low salt: low fiber: low
Orange juice keeps the vitamin C but loses the fiber: a glass has the sugar of two or three oranges with little of the fullness.
Orange Juice nutrition facts per 100 ml and per serving
| Nutrient | Per 100 ml | Serving: glass, 250 ml |
|---|---|---|
| Calories | 45 kcal | 113 kcal |
| Protein | 0.7 g | 1.8 g |
| Fat | 0.2 g | 0.5 g |
| incl. saturated | 0 g | 0 g |
| Carbohydrates | 10 g | 26 g |
| incl. sugars | 8.4 g | 21 g |
| Fiber | 0.2 g | 0.5 g |
| Salt | 0 g | 0 g |
Values per 100 ml as eaten, averaged from food composition tables (USDA FoodData Central and others) and rounded — a specific brand or recipe will differ a little.
Orange Juice: nutrition highlights
Its calories come almost entirely from sugar: 21 g per serving, with no protein or fiber to keep you full.
On the open Nutri-Score algorithm, orange juice gets a C: the middle of the scale — fine with an eye on portions. The score weighs calories, sugar, saturated fat and salt against protein, fiber and the share of fruit, vegetables, legumes and nuts.
What to watch
- One serving (glass, 250 ml) has 21 g of sugar — 84% of the 25 g of free sugars the WHO suggests as an ideal daily limit.
How much movement is one serving?
One serving (glass, 250 ml) is 113 kcal — roughly 37 min of easy walking or 14 min of cycling for a 70 kg (154 lb) person. In the diary, minutes are worked out for your weight and the activities you actually do.
Healthier swaps for Orange Juice
Swaps are picked the same way the app does it: from the same kind of food, with a serving matched to the same calories (±25%), and only when the swap is clearly better — not “salad instead of pizza”.
- Celery juice — 250 ml, 35 kcal: −18 g sugar.
- Lemon juice — 100 ml, 22 kcal: −19 g sugar.
- Carrot juice — 250 ml, 100 kcal: −11 g sugar.
- Coconut water — 330 ml, 63 kcal: −12 g sugar, +3.1 g fibre.