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Oranges vs orange juice

By our estimate, oranges are more filling per calorie than orange juice: 5 versus 1 out of 5. Oranges have more fiber: 2.4 g per 100 g, versus 0.2 g for orange juice.

The whole fruit and its juice.

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Last updated
Sources
3 primary
Data
USDA FDC 169097 and 169098

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Key differences

  • Neither is a meaningful source of protein: 2 and 1.6 g per 100 kcal.
  • Their energy density is similar: 47 kcal per 100 g for oranges and 45 for orange juice.
  • Oranges have more fiber: 2.4 g per 100 g, versus 0.2 g for orange juice.

Comparison per 100 g and per serving

Values per 100 g or 100 ml (1 ml is treated as about 1 g) and per typical serving. USDA descriptions: Orange; Orange juice, fresh.
NutrientOrangesserving: 180 g (6.5 oz)Orange juiceserving: 250 ml (8.5 fl oz)Difference
Calories47 kcal per 100 g or 100 ml85 kcal per serving45 kcal per 100 g or 100 ml113 kcal per serving−2 kcal per 100 g or 100 ml+28 kcal per serving
Protein0.9 g per 100 g or 100 ml1.7 g per serving0.7 g per 100 g or 100 ml1.8 g per serving−0.2 g per 100 g or 100 ml+0.1 g per serving
Carbohydrates11.8 g per 100 g or 100 ml21.2 g per serving10.4 g per 100 g or 100 ml26 g per serving−1.4 g per 100 g or 100 ml+4.8 g per serving
of which sugars9.4 g per 100 g or 100 ml16.8 g per serving8.4 g per 100 g or 100 ml21 g per serving−0.9 g per 100 g or 100 ml+4.2 g per serving
Fiber2.4 g per 100 g or 100 ml4.3 g per serving0.2 g per 100 g or 100 ml0.5 g per serving−2.2 g per 100 g or 100 ml−3.8 g per serving
Fat0.1 g per 100 g or 100 ml0.2 g per serving0.2 g per 100 g or 100 ml0.5 g per serving+0.1 g per 100 g or 100 ml+0.3 g per serving
of which saturated0 g per 100 g or 100 ml0 g per serving0 g per 100 g or 100 ml0.1 g per serving0 g per 100 g or 100 ml0 g per serving
Water86.8 g per 100 g or 100 ml156.2 g per serving88.3 g per 100 g or 100 ml220.8 g per serving+1.5 g per 100 g or 100 ml+64.5 g per serving
Protein per 100 kcal2 g1.6 g−0.4 g
Estimated satiety (1 to 5)5 / 51 / 5−4
Holt satiety index (white bread = 100)202not measured—

In bold, the value more favorable to satiety when the gap is clear. Difference: Orange juice minus Oranges. Source: USDA FDC 169097 and 169098.

Per typical serving

With typical servings, 180 g (6.5 oz) of oranges have about 85 kcal and 1.7 g of protein, and 250 ml (8.5 fl oz) of orange juice about 113 kcal and 1.8 g.

The typical serving is a common amount used for the math, not a recommendation. Ounces are rounded US equivalents; the values come from the database entries cited in the sources.

Which is more filling?

By our estimate, oranges are more filling per calorie than orange juice: 5 versus 1 out of 5.

Only oranges were measured in people, in the Holt satiety index (1995): 202 versus 100 for white bread.

Orange juice is a drink, and liquid calories tend to be less filling than calories from solid food.

  • Oranges: Very low energy density; a lot of fiber per calorie; high water content.
  • Orange juice: Very low energy density; it is a liquid (less filling than an equivalent solid); sugar in liquid form.

The 1 to 5 score is our own estimate: it starts at 1 point, adds points for low energy density, for protein and fiber per 100 kcal, and for the water in solid foods, and subtracts points for drinks with calories. It is useful for comparing foods with each other; it is not a measurement in people. Holt satiety index: Holt SH, Miller JC, Petocz P, Farmakalidis E. A satiety index of common foods. Eur J Clin Nutr. 1995;49(9):675-90.

When to choose each one

Oranges

  • If you want to add fiber: 2.4 g per 100 g.
  • If you prefer a lighter typical serving: about 85 kcal in 180 g (6.5 oz).
  • If you want them to fill you up more: they are solid foods, and calories you drink tend to be less filling.

Orange juice

On the numbers it does not stand out from oranges in protein, calories, or fiber, so taste, price, or habit can decide.

On a GLP-1 medication

Oranges. “Low energy density”: plenty of volume for few calories; make sure it does not push protein foods off your plate. “Hydrating”: a lot of water, which contributes to hydration when you eat and drink less.

Orange juice. “Low energy density”: plenty of volume for few calories; make sure it does not push protein foods off your plate. “Hydrating”: a lot of water, which contributes to hydration when you eat and drink less.

These are general guidelines, not medical advice: everyone tolerates foods differently.

Full food pages

  • Oranges: every nutrient, frequently asked questions, and similar foods.
  • Orange juice: every nutrient, frequently asked questions, and similar foods.

Other comparisons

See all comparisons

Sources

Sources for the data on this page, with the access date.

  1. U.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Oranges, raw, all commercial varieties (FDC ID 169097).accessed .
  2. European Journal of Clinical Nutrition (PubMed).Holt SH, Miller JC, Petocz P, Farmakalidis E. A satiety index of common foods. Eur J Clin Nutr. 1995;49(9):675-90.accessed .
  3. U.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Orange juice, raw (Includes foods for USDA's Food Distribution Program) (FDC ID 169098).accessed .