Orange juice, raw
FDC 169098cup (248 g)
Source: USDA FoodData Central · Public domain
Original analysis by NutriVerdict
Density 88 · +7 vs Fruits & juices medianSqueezed and strained rather than eaten whole, orange juice keeps most of the orange's water-soluble nutrients while losing the pulp's structure. It scores 88 of 100 on the density scale, a Strong result that ranks 21 of 60 in Fruits & juices, powered mainly by vitamin C at 56% DV.
It is most often poured as a breakfast drink or used to loosen a marinade, and a standard cup serving is the typical way it is measured out. The honest caveat is that juicing removes the fiber found in whole fruit, leaving just 0.2 g of fiber alongside 8.4 g of sugar per 100 g, so it behaves more like a sweet drink than a piece of fruit.
See how this score is calculated, build a plate around orange juice, raw, or compare it with another food.
Source: USDA FoodData Central · Public domain
Percent of calories derived by NutriVerdict from USDA grams
Nutrition facts
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 45 kcal | 2% |
| Total fat | 0.2 g | 0% |
| Saturated fat | 0.02 g | 0% |
| Cholesterol | 0 mg | 0% |
| Sodium | 1 mg | 0% |
| Carbohydrate | 10 g | 4% |
| Dietary fiber | 0.2 g | 1% |
| Sugars | 8.4 g | |
| Protein | 0.7 g | 1% |
| Potassium | 200 mg | 4% |
| Calcium | 11 mg | 1% |
| Iron | 0.2 mg | 1% |
| Magnesium | 11 mg | 3% |
| Vitamin C | 50 mg | 56% |
| Vitamin A | 10 µg | 1% |
| Vitamin E | 0.04 mg | 0% |
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 112 kcal | 6% |
| Total fat | 0.5 g | 1% |
| Saturated fat | 0.06 g | 0% |
| Cholesterol | 0 mg | 0% |
| Sodium | 2.5 mg | 0% |
| Carbohydrate | 26 g | 9% |
| Dietary fiber | 0.5 g | 2% |
| Sugars | 21 g | |
| Protein | 1.7 g | 3% |
| Potassium | 496 mg | 11% |
| Calcium | 27 mg | 2% |
| Iron | 0.5 mg | 3% |
| Magnesium | 27 mg | 6% |
| Vitamin C | 124 mg | 138% |
| Vitamin A | 25 µg | 3% |
| Vitamin E | 0.1 mg | 1% |
Source: USDA FoodData Central · Public domain
FDC 169098Original analysis by NutriVerdict
What it is rich in
Nutrients supplying at least 10% of the Daily Value per 100 grams. 20% or more is an excellent source.
Original analysis by NutriVerdict
Versus the fruits & juices median
Original analysis by NutriVerdict
More nutrient-dense swaps
Foods in the same category that score higher on nutrient density.
Feijoa, rawDensity 88 vs 88Lemon juice, rawDensity 90 vs 88Kumquats, rawDensity 90 vs 88Original analysis by NutriVerdict
In the kitchen and how to use it
Fresh orange juice is squeezed from ripe oranges and served chilled as a breakfast staple, poured over ice, or blended into smoothies. Bartenders use it as the base for mimosas and screwdrivers, and cooks reduce it into pan sauces and glazes for duck, carrots, or roasted pork, or whisk it into vinaigrettes and marinades where its acidity balances heavier dressings. Restaurant-style versions are often strained pulp-free, while cartons and home-squeezed juice frequently keep some pulp for texture. It pairs naturally with cinnamon, ginger, vanilla, and other citrus in both sweet and savory contexts, and a splash brightens up fruit salads or brings sweetness to homemade sorbets.
Look for juice that's been freshly squeezed or labeled "not from concentrate" for the brightest flavor, and always store it in a sealed container in the refrigerator, where it stays good for about a week; shake or stir before pouring since natural separation is normal. Freezing leftover juice in ice cube trays is a handy way to add citrus flavor to sauces or drinks later without waste. A cup provides 45 calories and 56% of the Daily Value for vitamin C per 100 grams, making it one of the more concentrated fresh sources of that nutrient among fruit juices, though its 8.4 grams of sugar per 100 grams means it's best treated as a drink rather than a substitute for whole fruit.
Frequently asked questions about orange juice, raw
How many calories are in orange juice?
A cup (248 g) of raw orange juice has about 45 calories per 100 grams, making it lighter than most sodas but still a source of natural sugar.
Is orange juice a good source of vitamin C?
Yes, orange juice provides about 56% of the Daily Value for vitamin C per 100 grams, one of its standout nutrients.
How should orange juice be stored?
Keep it sealed and refrigerated, use it within about a week, and shake before pouring since some pulp separation is normal.