What's in a glass of orange juice?
What's in a glass of orange juice?
1 min read
100% orange juice is a natural product - just fruit that has been juiced. Water makes up around 90% of 100% orange juice with the remainder consisting of natural fruit, vitamin C, folate, potassium and other vitamins, minerals and plant bioactive compounds, such as hesperidin and carotenoids.
A glassful of nutrition
Whilst a small glass of 100% orange juice contributes just 3% of the daily energy (calorie) recommendation for adults, it's rich in nutrients so there are no 'empty calories'. For every gram of natural sugar in orange juice, there are over 20 mg of micronutrients. One small glass (150 ml) of 100% orange juice contains more than 80% of the daily recommendation for vitamin C.
150 ml (small glass) | 200 ml (medium glass) | 250 ml (large glass) | |
Energy (kcal) | 62 | 82 | 102 |
Total sugars (g) | 14 | 18 | 22 |
Vitamin C (mg) | 68 | 90 | 112 |
Potassium (mg) | 264 | 352 | 440 |
Folate (μg) | 32 | 43 | 54 |
Total carotenoids (mg) | 1.1 | 1.4 | 1.8 |
Hesperidin (mg) | 78 | 104 | 130 |
Nutritional value of 100% orange juice (per 100 ml) ⁽¹⁾⁽²⁾
Energy (kcal) | 41 |
Energy (KJ) | 172 |
Carbohydrate (g) | 9.1 |
Total sugars (g) | 9.0 |
Protein (g) | 0.5 |
Total fat (g) | 0.1 |
Dietary fibre (g) | 0.2 |
Calcium (mg) | 11 |
Iron (mg) | 0.2 |
Magnesium (mg) | 9.5 |
Phosphorus (mg) | 15.3 |
Potassium (mg) | 176 |
Sodium (mg) | 4.6 |
Zinc (mg) | 0.1 |
Vitamin C (mg) | 45 |
Riboflavin (mg) | 0.02 |
Niacin (mg) | 0.3 |
Folate (μg) | 21.5 |
Vitamin B6 (mg) | 0.1 |
Vitamin B12 (μg) | 0.02 |
Vitamin A (μg) | 1.1 |
Vitamin E (mg) | 0.18 |
Vitamin K (μg) | 0.1 |
Total carotenoids (mg) | 0.7 |
Hesperidin (mg) | 52 |
Pectins (fibre, mg) | 33 |
References
1. SGF International (2019) Analysis of orange juice in Europe.
2. AIJN Nutrition chart on 100% orange juice (Average of the data of national nutrient databases from UK, Germany, France, The Netherlands, Belgium, Spain, Italy, Portugal, Denmark, Finland, Austria).