Orange Juice Nutrition Facts, Does It Safe For Your Diet?

Many Americans love having a glass of orange juice to complete their breakfast. This juice is so popular that perfect to complete toast, yogurt, fruit, as well as cereals. One of the orange juice nutrition facts is that it is effective to fight colds. It is because the juice has a lot of vitamin C content even though no proof yet available. Even though orange juice provides many healthy vitamins inside, you should take over the addition of sugar.

When we are talking about orange juice nutrition facts, a glass of orange juice in the morning can complete the vitamin C content that our body needs for the whole day. Besides, orange juice has a high level of potassium, folate, and thiamin. In fact, folate and thiamin are the B-complex vitamins. Even though it is a healthy intake for your body, still, you need to watch the serving size.

orange juice nutrition facts

Orange Juice Nutrition Facts And Calories

To analyze orange juice nutrition facts, we should know about the serving size, first. To serve the orange juice is 1 cup or 8 oz. It means consuming more and you should multiple all the nutritional contents. We can say that when you take more cups of orange juice, you provide your body with greater calories and carbohydrate intakes. That would be happening if you ignore the serving size.

  1. Calories

In fact, in an 8-ounce of a cup, you will get 112 calories as well as 26-gram of carbohydrates. For instance, you have had a big 20-ounce glass of the orange juice for your breakfast that means more than those numbers.

The orange juice nutrition facts based on research are 60 calories. Furthermore, orange juice also provides vitamin C for about 17 milligrams. Taking more means providing more vitamin C to your body.

On the other sources, the calories of orange juice can be different. It depends on the types. If you have Tropicana, it can provide 50 calories. Meanwhile, if you have Jamba orange juice, it provides 225 calories. Nevertheless, the calorie content in an orange juice is between 100 and 150. It means if you eat oranges to lose weight, you should reduce 500 calories every day to lose 1 pound in seven days. Therefore, you should replace your orange juice with a glass of water in the morning. Here, you can reduce the caloric intake.

  1. Carbohydrates, protein, and fat

The carbohydrate in an orange juice is 15 grams and fiber 3 grams.  However, having raw orange juice is fat-free. Speaking of carbohydrates in this juice, it is available in form of the simple sugars. Undoubtedly, it can make your blood sugar levels higher immediately and make it lower quickly. It is not surprising that you will get a quick energy once you consumed it. Soon after that, you will feel like having a quick drop in your stamina.

For a raw orange juice, it provides 21 grams of sugar. Meanwhile, others are able to offer more than 50 grams. Since oranges are rich in fiber, this fiber will disappear when you juicing them. In a raw orange juice, you can find 2 to 3-gram of protein in a single serving.

  1. Vitamins

One of the important orange juice nutrition facts is the vitamins. In fact, orange juice provides an excellent source of natural vitamins for a healthy body. It has vitamin A and vitamin C. Your body needs vitamin A to support your vision, immune function, skin health, and provides antioxidant. In addition, vitamin C works effectively for bone health and antioxidants. Even vitamin C can prevent colds and incidence, but no scientific evidence is available yet.

orange juice nutrition facts

Orange Juice Nutrition Facts And Benefits

The vitamin C is what our body needs. The essential vitamin supports good blood vessel walls as well as connective tissues below the skin. It also works to support the immune system function. Besides, vitamin C plays as an antioxidant that supports your cells to prevent the harm of radical damage.

Other important orange juice nutrition facts are the folate presence. Folate is important to support red blood cell formation. It also works to prevent the birth defect, known as spina bifida. Oranges are rich in potassium, minerals, and iron. Your body needs potassium to help the muscle and nerve function. Besides, potassium can help body fluid balance and promote normal blood pressure.

More Orange Juice Nutrition Facts You Should Know

  1. Orange juice will not prevent or cure a cold

Many of us thought that orange juice is effective to prevent or even cure a cold. The fact is probably not. Even though it supplies our body with the high vitamin C content, no evidence is available yet. Vitamin C is good to support the immune system, but drinking orange juice cannot be the way to prevent a cold, or to cure a cold. When you have a cold, the most important thing to do is to stay hydrating. One way to help your body is drinking orange juice.

  1. Orange juice is possible to prevent cancer

In orange juice, some beneficial compounds are possible to prevent cancer. However, the researchers discovered the benefits based on the lab animals. Therefore, there was no finding yet that orange juice can prevent or even delay any potential types of cancer in a human.

  1. Drinking orange juice can make you fat

Do not get orange juice nutrition facts wrong. You would never get fat just because drinking a glass of orange juice in the morning. The reason why you can get fat is that you did not watch your caloric intake per day. Therefore, if you want to lose your weight, it is still safe to enjoy a glass of orange juice. In fact, you can gain more weight if you take more calories from any foods compared to what you burned every day. Hence, make sure that you can serve everything based on the size and calculate your caloric intake is the key points.

  1. Eating orange vs. drinking juice, which one is better?

When you eat an orange, it has a low level of calories and carbs compared to orange juices. Nevertheless, it provides you more fiber with no much vitamin C content. The whole fruit is surely a better choice if you can support your body with other sources of vitamin C, such as peppers, veggies, and strawberries.

  1. A fresh, squeezed orange juice vs. store-bought squeezed orange juice

In this point, it is better to choose a fresh, squeezed orange juice than the store-bought version. It is because a fresh version provides 50 percent of higher vitamin C, double folate, and thiamine.

  1. Drinking calcium-fortified orange juice

In case that your body has a low calcium intake from your daily foods (nuts, seeds, dairy products, and vegetables), it is important to provide your body with a calcium-fortified orange juice. It supplies your body with calcium content. However, before having this way, make sure you have read the orange juice nutrition facts label on the chosen product to know the amount of calcium per serving. Some brands are also available with vitamin D.

Things To Know When Buying And Storing Orange Juice

You can visit the grocery store to find orange juice. If you have no time to make a homemade orange juice, make sure that you find bottles of orange juice closed to the dairy products. In addition, it is better to select the frozen concentrate so you have to mix it with water.

When you want to buy orange juice, you should choose 100% of orange juice, not orange flavored beverages. These beverages only have a little, even no real orange content. In fact, those beverages have no much orange juice nutrition facts, only calories since they are sugary soft drinks.

orange juice nutrition facts

Orange Juice Nutrition Facts – The Final Words

One way to get orange juice nutrition facts is to drink orange juice for your breakfast. Make sure that have smart recipes to keep your body healthy, without losing its delicious taste. You can have some recipes with orange juice as the ingredients such as pecan and orange rice salad, orange oatmeal, and others.

If you want to play safe when you eat oranges, make sure that you consume a sweet and satisfying orange juice in moderation. To get the high fiber content is to juice and blend the fresh orange you bought. It is still fine if you want to enjoy a glass of a fresh orange juice for your breakfast to complete your menu. However, make sure that you aware of the calorie and the carbohydrate content.

From our explanation about orange juice nutrition facts, we conclude that eating oranges are the smart way to provide your body with high level of vitamin C, fiber, and potassium. Even though most of the oranges are great to serve in form of orange juice for breakfast, there are some ways to enjoy fresh oranges. For instance, you can take an orange as your afternoon snack. Even it is possible to add the orange sections to a salad.

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