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Drinks

Orange juice

Each 100 ml (3.4 fl oz) of orange juice has 45 kcal and 8.4 g of sugars, and as a drink those calories tend to fill you up less than the same calories from solid food.

USDA description: Orange juice, fresh

  • Low energy density
  • Hydrating

Estimated satietyHow it is calculated

Starting point+1
Very low energy density+2
It is a liquid (less filling than an equivalent solid)−1
Sugar in liquid form−2
Sum0
Raised to the minimum of 11

Our own estimate from the values per 100 g: useful for comparing foods with each other, not a measurement in people. Holt index (1995): this food was not measured.

Prepared by
Last updated
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Sources
12 primary
Data
USDA FDC 169098

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Nutrition facts

Calories
113 kcal per serving
45 kcal per 100 ml (3.4 fl oz)
Protein
1.8 g per serving
0.7 g per 100 ml (3.4 fl oz)
Carbohydrates
26 g per serving
10.4 g per 100 ml (3.4 fl oz)
of which sugars
21 g per serving
8.4 g per 100 ml (3.4 fl oz)
Fiber
0.5 g per serving
0.2 g per 100 ml (3.4 fl oz)
Fat
0.5 g per serving
0.2 g per 100 ml (3.4 fl oz)
of which saturated
0.1 g per serving
0 g per 100 ml (3.4 fl oz)
Water
220.8 g per serving
88.3 g per 100 ml (3.4 fl oz)

Source: USDA FoodData Central: Orange juice, raw (Includes foods for USDA's Food Distribution Program) (FDC ID 169098), accessed September 23, 2026.

A typical 250 ml (8.5 fl oz, about 1 cup) serving provides about 113 kcal, 1.8 g of protein, and 0.5 g of fiber.

The typical serving (250 ml (8.5 fl oz, about 1 cup)) is a common amount used for the math, not a recommendation. Ounces and cups are rounded US equivalents; the values come from the database entry cited in the sources. For drinks, 1 ml is treated as about 1 g.

What it is and how to eat it

The DLE, the Spanish-language dictionary, defines zumo as the liquid of herbs, flowers, fruits or similar things that is obtained by squeezing or crushing them, and gives jugo as a synonym. This page covers fresh orange juice according to USDA, with 45 kcal, 8.4 g of sugars and 50 mg of vitamin C per 100 g. Squeezing the fruit removes almost all the fiber: the juice has 0.2 g per 100 g, compared with 2.4 g in a whole orange.

A 250 ml (8.5 fl oz) glass, counting 1 ml as 1 g, provides about 113 kcal, 21 g of sugars, 0.5 g of fiber and 1.8 g of protein: more sugars than a 180 g orange, with 16.8 g, and much less fiber than its 4.3 g, as you can see on the orange page. The 2025 nutrition advisory on GLP-1 therapy lists citrus among the fruits to encourage and suggests eating protein-rich foods first, so a small glass with a breakfast that includes eggs or yogurt fits better than juice on its own, and whole fruit keeps the fiber. The NIDDK, part of the U.S. National Institutes of Health, lists citrus fruits among the acidic foods linked to reflux, which the Wegovy (semaglutide) label classifies as a common adverse reaction in its 68-week trials; if you get heartburn, try a smaller amount.

What the evidence says

WHO counts the sugars in fruit juice as free sugars, which it recommends keeping below 10% of daily energy, about 50 g on a 2,000 kcal diet, and warns that most juices, even those without added sugars, contain significant amounts of free sugars and should be limited; a 250 ml glass provides 21 g, 42% of that maximum (my calculation). In a 2009 trial with 58 adults, eating a whole apple before lunch reduced total energy intake at the meal by 15% compared with no preload and was more filling than applesauce or apple juice with the same calories, and adding fiber to the juice did not increase satiety. With 50 mg of vitamin C per 100 g according to USDA, it meets the conditions for "source of vitamin C" and for the authorized claim "vitamin C contributes to the normal function of the immune system" (Regulations (EC) No 1924/2006 and (EU) No 432/2012); a glass provides 125 mg, more than the EU's 80 mg reference value (Regulation (EU) No 1169/2011). In the 2008 international tables, the glycemic index of orange juice is 50 and that of oranges 43, although the authors warn that the index should not be used in isolation.

The sources for this section are listed under "Sources" at the end of the page.

Recipes with this food

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Satiety

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.

What to keep in mind on a GLP-1 medication

Low energy density
It has 100 kcal or less per 100 g: plenty of volume for few calories, which helps you feel full. On a GLP-1 medication, which already reduces your appetite, make sure these foods do not push protein foods off your plate.
Hydrating
It has 85 g of water or more per 100 g, so it contributes to hydration. That helps because with a smaller appetite people also tend to eat and drink less, and not drinking enough can make constipation worse.

Frequently asked questions about orange juice

How much protein does a small glass of orange juice have?

A small glass of orange juice, our reference serving of 250 ml (8.5 fl oz), has about 1.8 g of protein. 100 ml (3.4 fl oz) of orange juice has 0.7 g of protein. That is 1.6 g of protein per 100 kcal.

How many calories are in a small glass of orange juice?

A small glass of orange juice, our reference serving of 250 ml (8.5 fl oz), has about 113 kcal. 100 ml (3.4 fl oz) of orange juice has 45 kcal. That is a very low energy density.

How many grams of fiber are in a small glass of orange juice?

A small glass of orange juice, our reference serving of 250 ml (8.5 fl oz), has about 0.5 g of fiber. 100 ml (3.4 fl oz) of orange juice has 0.2 g of fiber.

How filling is orange juice?

Barely filling for the calories it provides: our estimated satiety score is 1 out of 5. It is based on: very low energy density; it is a liquid (less filling than an equivalent solid); sugar in liquid form. It is an estimate based on its composition, not a measurement in people.

Is orange juice a good choice on a GLP-1 medication?

Based on our tags, this is what matters about orange juice on a GLP-1 medication. “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.

How many milliliters or fluid ounces are in a serving of orange juice?

We use 250 ml (8.5 fl oz) as a typical serving, roughly a small glass of orange juice or about 1 cup (1 ml is treated as about 1 g). That amount provides about 113 kcal, 1.8 g of protein, and 0.5 g of fiber. It is a reference for calculations, not a recommendation of how much to eat.

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Sources

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

  1. Official databaseU.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 .
  2. Official databaseU.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Oranges, raw, all commercial varieties (FDC ID 169097).accessed .
  3. InstitutionRoyal Spanish Academy and Association of Academies of the Spanish Language (RAE-ASALE).Diccionario de la lengua española (Dictionary of the Spanish Language, 23rd ed., online version): "zumo" (in Spanish).accessed .
  4. Clinical guidelineObesity (Wiley).Mozaffarian D, et al. Nutritional priorities to support GLP-1 therapy for obesity: A joint Advisory from the American College of Lifestyle Medicine, the American Society for Nutrition, the Obesity Medicine Association, and The Obesity Society. Obesity. 2025;33(8):1475-1503. doi:10.1002/oby.24336.accessed .
  5. InstitutionNational Institute of Diabetes and Digestive and Kidney Diseases (NIH).Eating, Diet, & Nutrition for GER & GERD.accessed .
  6. Drug labelEuropean Medicines Agency.Wegovy (semaglutide): EU Summary of Product Characteristics, section 4.8 (undesirable effects), current version.accessed .
  7. InstitutionWorld Health Organization.Healthy diet (fact sheet, sections on fruit and vegetables and on free sugars).accessed .
  8. Clinical trialAppetite (Elsevier).Flood-Obbagy JE, Rolls BJ. The effect of fruit in different forms on energy intake and satiety at a meal. Appetite. 2009;52(2):416-422. doi:10.1016/j.appet.2008.12.001.accessed .
  9. RegulatorOfficial Journal of the European Union (EUR-Lex).Regulation (EC) No 1924/2006 on nutrition and health claims made on foods (Annex).accessed .
  10. RegulatorOfficial Journal of the European Union (EUR-Lex).Commission Regulation (EU) No 432/2012 establishing a list of permitted health claims made on foods.accessed .
  11. RegulatorOfficial Journal of the European Union (EUR-Lex).Regulation (EU) No 1169/2011 on the provision of food information to consumers (Annex XIII, nutrient reference values).accessed .
  12. Official databaseDiabetes Care (American Diabetes Association).Atkinson FS, Foster-Powell K, Brand-Miller JC. International tables of glycemic index and glycemic load values: 2008. Diabetes Care. 2008;31(12):2281-2283. doi:10.2337/dc08-1239.accessed .