Calories in Orange Juice: Nutrition Facts & Serving Sizes
Per 1 cup (249g)
Per 100g
Source: USDA FoodData Central, SR Legacy, March 2026.
Orange juice packs 122 calories per cup (249g) with 28.6g of carbs and minimal fat, making it one of the most popular morning drinks. Per 100g it delivers 49 calories, 0.7g protein, 11.5g carbs, and just 0.1g fat. The standout nutrient is vitamin C at 33.6mg per 100g, which covers a solid chunk of your daily needs in a single glass. It also provides 178mg of potassium per 100g, supporting muscle contractions and hydration. Folate comes in at 19mcg per 100g, a B-vitamin important for cell function and recovery. Orange juice is naturally free of fat and cholesterol, though its 8.3g of sugar per 100g means calories add up fast when you pour a large glass. For anyone tracking macros, it fits best as a pre-workout carb source or a quick sugar hit after a tough session rather than an all-day sip.
Nutrition Highlights
Calories by Serving Size
| Serving | Cal | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| 1 fl oz (31g) | 15.2 | 0.2g | 3.6g | 0g | 0.1g |
| 1 cup (249g) | 122 | 1.7g | 28.6g | 0.2g | 0.7g |
| 100g | 49 | 0.7g | 11.5g | 0.1g | 0.3g |
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Full Nutrition Facts (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 49 | 2% |
| Protein | 0.7g | 1% |
| Total Fat | 0.1g | |
| Total Carbohydrates | 11.5g | 4% |
| Dietary Fiber | 0.3g | 1% |
| Sugars | 8.3g | 17% |
| Sodium | 2mg |
Vitamins & Minerals (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 11mg | 1% |
| Iron | 0.1mg | 1% |
| Potassium | 178mg | 4% |
| Vitamin A | 2mcg | 0% |
| Vitamin C | 33.6mg | 37% |
| Vitamin B6 | 0.1mg | 6% |
| Magnesium | 11mg | 3% |
| Phosphorus | 17mg | 1% |
| Zinc | 0.1mg | 1% |
| Selenium | 0.1mcg | 0% |
| Folate | 19mcg | 5% |
| Niacin (B3) | 0.3mg | 2% |
% Daily Values based on a 2,000 calorie diet (FDA reference).
Health Benefits of Orange Juice
Orange juice is one of the most efficient sources of vitamin C available, delivering 33.6mg per 100g. Vitamin C is a key antioxidant that supports immune function, speeds up wound healing, and helps your body absorb non-heme iron from plant-based foods. If you are eating iron-rich meals like spinach or lentils, washing them down with OJ is a practical way to boost absorption.
The folate content (19mcg per 100g) supports DNA synthesis and red blood cell production, which matters for those who train hard and need efficient oxygen delivery to muscles. Folate is also critical during periods of rapid cell turnover after intense workouts.
Potassium at 178mg per 100g helps regulate fluid balance, nerve signals, and muscle contractions. Staying topped up on potassium reduces the risk of cramping during long training sessions.
Orange juice provides fast-digesting carbohydrates that spike blood sugar quickly, making it a useful pre-workout energy source or a recovery drink when you need to replenish glycogen fast. The low fiber content (0.3g per 100g) compared to whole oranges means it digests rapidly, which is a feature when timing matters around training.
Dietary Considerations
Orange juice is naturally vegan, gluten-free, and dairy-free, fitting almost every dietary approach. It contains zero fat and zero cholesterol, so it works within low-fat diets. However, the 8.3g of sugar per 100g (20.7g per cup) puts it firmly off-limits for strict keto or very low-carb diets. For calorie-controlled cuts, portion size matters because a large glass can quietly add 150 to 200 calories. It is not a great choice for people managing blood sugar spikes. For active people in a maintenance or bulk phase, a cup of OJ is a convenient, nutrient-dense way to hit carb targets and load up on vitamin C without touching solid food.
Daily Intake (100g)
100g of orange juice provides 2% of a 2,000-calorie diet.
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Frequently Asked Questions
How many calories in orange juice?
Orange juice has 49 calories per 100g. A standard 1-cup serving (249g) contains 122 calories, and a 1 fl oz pour (31g) has about 15 calories.
Is orange juice good for weight loss?
Orange juice is not ideal for weight loss in large amounts. The 8.3g of sugar and 49 calories per 100g means a big glass adds up fast. A small portion can work on a cut, but whole oranges are a better choice since the fiber slows digestion and keeps you fuller longer.
How much protein is in orange juice?
Orange juice contains 0.7g of protein per 100g, or about 1.7g per cup. It is not a meaningful protein source and should not be counted toward daily protein targets.
Does orange juice have vitamin C?
Yes. Orange juice provides 33.6mg of vitamin C per 100g. A single cup delivers around 83.7mg, which is close to or exceeds the daily recommended intake of 65 to 90mg for adults.
Is orange juice keto?
No. Orange juice has 11.5g of carbs per 100g, most of which is sugar. A single cup provides 28.6g of carbs, which would use up most or all of a strict keto daily carb budget.
What is the difference between orange juice and eating a whole orange?
Whole oranges have significantly more fiber (2.4g per 100g vs 0.3g in OJ), which slows digestion and blunts the sugar spike. Juice is also easier to over-consume since you lose the satiety of chewing solid food. For cutting, whole fruit is the smarter option.
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