Compare foods
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.
- OrangesEstimated satiety: 5 out of 5 · 47 kcal and 0.9 g of protein per 100 g (3.5 oz)
- Orange juiceEstimated satiety: 1 out of 5 · 45 kcal and 0.7 g of protein per 100 ml (3.4 fl oz)
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
| Nutrient | Oranges, per 100 g (3.5 oz) | Orange juice, per 100 ml (3.4 fl oz) |
|---|---|---|
| Calories | 47 kcal | 45 kcal |
| Protein | 0.9 g | 0.7 g |
| Carbohydrates | 11.8 g | 10.4 g |
| of which sugars | 9.4 g | 8.4 g |
| Fiber | 2.4 g | 0.2 g |
| Fat | 0.1 g | 0.2 g |
| of which saturated | 0 g | 0 g |
| Water | 86.8 g | 88.3 g |
| Protein per 100 kcal | 2 g | 1.6 g |
| Estimated satiety (1 to 5) | 5 | 1 |
| Holt satiety index (white bread = 100) | 202 | not measured |
Per typical serving
With typical servings, 180 g (6.5 oz) of oranges have about 85 kcal and 1.7 g of protein, and 200 ml (7 fl oz) of orange juice about 90 kcal and 1.4 g.
| Nutrient | Oranges, 180 g (6.5 oz) | Orange juice, 200 ml (7 fl oz) |
|---|---|---|
| Calories | 85 kcal | 90 kcal |
| Protein | 1.7 g | 1.4 g |
| Carbohydrates | 21.2 g | 20.8 g |
| Fiber | 4.3 g | 0.4 g |
| Fat | 0.2 g | 0.4 g |
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 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.
Full food pages
- Oranges: every nutrient, frequently asked questions, and similar foods.
- Orange juice: every nutrient, frequently asked questions, and similar foods.
Other comparisons
Sources
- USDA FoodData Central: Oranges, raw, all commercial varieties (FDC ID 169097). U.S. Department of Agriculture, Agricultural Research Service.
- Holt SH, Miller JC, Petocz P, Farmakalidis E. A satiety index of common foods. Eur J Clin Nutr. 1995;49(9):675-90. European Journal of Clinical Nutrition (PubMed).
- USDA FoodData Central: Orange juice, raw (Includes foods for USDA's Food Distribution Program) (FDC ID 169098). U.S. Department of Agriculture, Agricultural Research Service.