Wait, Is Orange Juice Actually Healthy? Here's What Registered Dietitians Say
Woman over 50 drinking a glass of orange juice
Orange juice is often heralded as a beacon of health and wellness. During the pandemic—when immunity was front of mind for virtually everyone—sales for orange juice reached their highest in five years.
Maybe you enjoy a glass of orange juice every day or maybe you just place a carton of it in your grocery cart when you feel a little run-down and could use a boost. But before you head to the register, it’s important to know that not all orange juices at the grocery store are created equal or are even healthy. Is the juice truly worth the squeeze? Keep reading for what you need to know about how orange juice actually impacts health.
Related: Here Are 15 Foods to Give Your Immune System a Much-Needed Boost, According to Doctors and RDs
Is Orange Juice Healthy?
According to registered dietitian Maggie Michalczyk, RD, whether or not orange juice is actually healthy depends on what’s in it—intel you can get from reading the ingredients list on the carton or bottle. “Orange juice can be a part of a healthy diet because it's packed with vitamin C, potassium and other essential nutrients. However, some types of orange juice might contain added sugars and fewer nutrients than freshly squeezed or 100% natural options,” she explains.
Michalczyk says that it’s important to be aware of how much sugar and other ingredients are in any drink you are consuming regularly. “Orange juice can definitely be a healthy addition to a well-balanced diet, but not all orange juice is created the same,” she warns.
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For example, one eight-ounce serving of Sunny D orange juice does contain all the vitamin C that’s recommended for the entire day, but it also has 12 grams of added sugar. (It’s recommended to cap added sugar at about 36 grams a day for men and 25 grams a day for women.) A 12-ounce serving of Bright & Early orange juice only has 20% of the recommended daily requirement of vitamin C and has 17 grams of added sugar.
However, not all store-bought orange juice contains added sugar. For example, Natalie’s orange juice and Simply orange juice both are made with just one ingredient (oranges) and have no added sugar—although there is sugar from the oranges. These are the types of orange juices that Michalczyk says are, in fact, healthy. “For the healthiest option, choose 100% pure orange juice without added sugars or artificial ingredients. Look for labels that say ‘100% juice’ or ‘not from concentrate’ to ensure you're getting the most nutrients,” she advises.
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Registered dietitian Erica Ingraham, RD, agrees that orange juice that doesn’t contain added sugar is a healthy drink. “Orange juice is a rich source of vitamin C, which is known to support the immune system,” she says.
She adds that vitamin C also helps with iron absorption, so if you are iron deficient, consuming iron-rich foods with vitamin C-rich foods or drinks, such as orange juice, can help you absorb more of the mineral.
“Orange juice is also rich in potassium, which supports heart health and muscle function,” Ingraham explains, adding that some orange juices are fortified with calcium and vitamin D, which are also healthy options to consider buying if you don’t get enough of these nutrients in other ways.
How Drinking Orange Juice Regularly Can Impact Your Health
As long as the type of orange juice you’re buying doesn’t have added sugar, both registered dietitians say that drinking orange juice regularly can impact the body in a few different ways. One is that it will support your immune system.
“Orange juice is a rich source of vitamin C, which helps keep the immune system strong. Specifically, vitamin C is involved in tissue growth and repair which can help support recovery from illness and injury,” Ingraham says.
If you are buying orange juice fortified with vitamin D, she adds that this supports the immune system in an additional way because vitamin D supports immune cells by helping them ward off pathogens like bacteria and viruses.
In the long term, Michalczyk says that drinking orange juice can help promote healthy skin, heart health and increased immunity because of its nutrients and antioxidants.
Even though orange juice is a healthy drink, since it does naturally contain sugar, both dietitians say it’s still important to keep your serving size moderate. Even sugar that comes from fruit can negatively impact the body if consumed in excess. To prevent your glass of orange juice from spiking your blood sugar, both dietitians recommend pairing it with a breakfast that has protein and unsaturated fat. Some examples of this are avocado toast, eggs and Greek yogurt with nuts.
The bottom line is that orange juice is a healthy drink as long as it’s made from real oranges (and not concentrate) and doesn’t contain any added sugars. Even so, it’s best to stick to one glass a day. With that in mind, you can truly drink to your health each morning.
Next up, check out this list of 21 drinks that can help with weight loss.
Sources
Maggie Michalczyk, RD, registered dietitian
Erica Ingraham, RD, registered dietitian
