Is home made orange juice healthy?
Orange juice is a breakfast staple for many people. That refreshing, tangy taste really helps wake you up in the morning. While store-bought orange juice is convenient, many wonder if homemade orange juice is a healthier option.
Homemade OJ takes just a bit more time and effort to make, but it allows you to control exactly what goes into your glass. From the type of oranges used to whether any preservatives or additives are added, you can customize your juice to your liking.
In this article, we’ll explore the key differences between store-bought and homemade orange juice and help you decide which is the healthier choice for you and your family.
Nutritional Profile
First, let’s look at the basic nutritional profiles of each type of orange juice.
Store-Bought Orange Juice
The nutritional profile of store-bought orange juice can vary between brands, but on average, an 8 oz glass contains:
| Nutrient | Amount |
|---|---|
| Calories | 112 |
| Total Fat | 0.5g |
| Sodium | 2mg |
| Potassium | 496mg |
| Total Carbs | 25g |
| Sugars | 21g |
| Protein | 2g |
| Vitamin C | 124mg |
Homemade Orange Juice
The nutritional content of homemade orange juice depends on the type and quantity of oranges used. Assuming 3 medium oranges are juiced:
| Nutrient | Amount |
|---|---|
| Calories | 160 |
| Total Fat | 0.5g |
| Sodium | 0mg |
| Potassium | 666mg |
| Total Carbs | 40g |
| Sugars | 38g |
| Protein | 3g |
| Vitamin C | 187mg |
As you can see, the homemade juice contains more potassium, vitamin C, and overall nutrients since no part of the orange is removed. It does have higher sugar content, so drinking it in moderation is key.
Preservatives
One of the biggest differences between store-bought and homemade OJ is the preservative content.
Store-bought orange juice often contains preservatives like:
- Ascorbic acid
- Citric acid
- Sodium hexametaphosphate
- Potassium sorbate
- Sodium benzoate
These preservatives allow the juice to be shelf-stable and last months in the refrigerator after opening. However, some preservatives like sodium benzoate have been linked to potential health risks with long-term use.
Homemade orange juice contains no added preservatives. It retains naturally occurring citric acid from the oranges, which help stabilize the juice for up to about 5 days in the fridge.
Pulp Content
Another big difference is the amount of pulp left in the juice.
Store-bought orange juice is either no-pulp or some-pulp. All the pulp is strained out during processing. But the pulp left in homemade orange juice contains beneficial fiber and nutrients.
A 1 cup serving of homemade OJ with pulp provides about 2 grams of dietary fiber. Store-bought varieties contain little to no fiber.
Pulp also adds texture and enhances feelings of fullness. If you don’t like pulp, you can certainly strain it from homemade juice, but leaving some in boosts its nutritional value.
Flavor
In terms of flavor, freshly squeezed orange juice tastes noticeably different from store-bought juice.
Homemade juice has a fresher, more vibrant orange taste. It lacks the slight bitter, cooked flavor from heat pasteurization used on store-bought varieties. The flavor really starts to degrade in store-bought juice after it’s opened.
You also control the sweetness level with homemade juice depending on the oranges you select. Store-bought is consistently sweet from added flavorings and sugars.
Cost Comparison
There’s no denying homemade juice requires more effort, but is it worth the cost savings?
Let’s break it down:
| Store-Bought | Homemade | |
|---|---|---|
| Ingredients | Oranges, water, preservatives | Oranges |
| Equipment | None | Juicer ($50-$200) |
| Cost per 8 oz | $0.20-$0.50 | $0.30-$0.60 |
| Time | 1 minute | 5-10 minutes |
As you can see, homemade juice costs a bit more per serving due to the equipment costs. But over time, the juicer pays for itself, bringing the cost down to just the price of oranges.
Downsides of Homemade Juice
While homemade OJ has some benefits over store-bought, there are a few downsides to consider:
- It takes more time to make.
- You have to clean the juicer.
- It spoils faster, lasting only 3-5 days in the fridge.
- The yield is lower per orange.
- It requires an upfront investment in a juicer.
If you’re short on time or want juice with a longer shelf life, store-bought may still be more convenient.
Tips for Making Healthy Orange Juice
Follow these tips for getting the most nutrition and flavor from your homemade OJ:
- Select fresh, in-season oranges with thin, undamaged peels. Navel and Valencia oranges are great for juicing.
- Wash oranges thoroughly before juicing.
- Juice oranges at room temperature for maximum yield.
- Consider leaving some pulp in the juice for added fiber and nutrients.
- Drink juice immediately after making for best flavor and vitamin content.
- Store leftover juice in airtight container in the refrigerator for up to 3-5 days.
- Mix in vegetable juices like carrot or celery to cut tartness or sugar content.
The Verdict
When it comes down to nutritional content, homemade orange juice is the clear winner. It packs more vitamins, minerals, and fiber ounce-for-ounce than store-bought.
The convenience and consistent flavor of store-bought OJ can’t be beaten. But homemade juice is worth the small added effort for a delicious glass of liquid sunshine that’s fresher tasting and better for you.
Try making your own orange juice at home. Have it freshly squeezed just how you like it and see if you notice a difference in flavor, texture, and how satisfied you feel after a glass. You just may become a homemade juice convert.
As with anything, moderation is key. Limit orange juice to an occasional treat due to its high natural sugar content. But when you want a glass, consider making one right from oranges. Your body will thank you!