What can be used in place of orange juice?

Orange juice is a breakfast staple for many people. Its tangy, refreshing flavor makes it the perfect start to the day. But orange juice also contains a lot of natural sugar, so some people look for lower-calorie or sugar-free alternatives. If you’re trying to cut back on calories or follow a low-sugar diet, there are many options that can stand in for orange juice.

Water

Water is an obvious replacement for any juice or sugary beverage. It has zero calories, sugar, fat, or sodium. Adding some ice can give it a chilled, refreshing taste in the morning. To add a little flavor, try squeezing in some lemon or lime juice. You’ll get a hint of citrus without all the sugar of orange juice.

Water is always a healthy choice, but it won’t give you the thickness or sweetness of orange juice. If you’re used to pulp or lots of flavor, you may need to combine water with something else.

Sparkling Water

Sparkling or mineral water adds carbonation to water for a more interesting flavor. Popular brands like La Croix and Perrier offer lightly flavored versions in citrus and other fruit varieties. This makes sparkling water an ideal replacement for orange juice – it provides the carbonated texture and a hint of citrus taste without sugar or calories. Sparkling waters that include juice, like San Pellegrino’s Orange and Pomegranate option, provide bolder fruit flavors too.

Just check the label when choosing a sparkling water – some contain natural sweeteners like stevia or added sugars. The simplest versions, like club soda, contain nothing but carbonated water.

Diluted Orange Juice

If you don’t want to give up orange juice entirely, diluting it with water cuts the calories and amps up the volume. This trick allows you to keep some of the flavor while reducing the overall sugar content. Try mixing equal parts juice and water. Or experiment with proportions – even diluting your OJ 2:1 halves the sugar per serving.

Dilution drops the intensity of the orange flavor. For a stronger taste, you can add orange zest, slices, or a natural orange extract. Just keep diluting – skipping the added sugar beats drinking full-strength juice.

Iced Tea or Herbal Tea

Sipping a hot cup of tea is a soothing morning ritual, but iced tea delivers a refreshing, chilled drink that can stand in for orange juice. Black tea has caffeine, while herbal varieties like hibiscus, mint, and chamomile have no caffeine. Brew your own from loose tea or bags to control the sugar content. Sweeten lightly with honey or skip it – the citrus, fruits, herbs, and flowers used to flavor many teas give them a tasty tanginess.

To make a quick cold brew, steep your tea bags or leaves in cold water overnight in the fridge. Otherwise, brew hot tea double strength, then pour it over ice to chill quickly. Garnish your iced tea with orange slices or mint for a fruit-infused flavor.

Vegetable Juice

For an extra serving of veggies, swap your orange juice for vegetable juice. Cold-pressed, bottled vegetable juices keep all the nutrients intact. Tomato, carrot, celery, beet, and greens are common bases. Adding citrus fruits like orange boosts the flavor. Compared to fruit juice, vegetable juices pack less sugar – though check the label, as some add juices and sweeteners.

If you have a juicer, it’s easy to make DIY vegetable juices at home. This lets you control the ingredients and sweetness. Juice milder veggies like fennel, cucumber, or lettuce with citrus fruits and ginger for tang. Fresh vegetable juice makes a savory, lower-calorie alternative to sweet orange juice.

Milk

Milk has a creamy texture and mild sweetness that can work well as an orange juice replacement. Nonfat or low-fat dairy milk provides protein, calcium, vitamins D and A, and potassium with a fraction of the calories and carbs of juice. Nut and soy milks are great options too, especially if you avoid dairy. Always opt for unsweetened versions – avoid “flavored” milks that contain added sugars.

For extra flavor, try warming your milk and seasoning it like you would a cafe latte. Cinnamon, nutmeg, vanilla, and honey are tasty additions. You can even whisk in a spoonful of orange zest. Cold milk straight from the fridge also hits the spot on a hot morning.

Smoothies

Blending yogurt, milk, or dairy substitutes with frozen fruit makes a creamy smoothie. Use citrus fruits like oranges, tangerines, grapefruit, or lemon to mimic an orange juice flavor. Berries, bananas, pineapple, and mango also taste delicious. Though fruit contains natural sugars, the yogurt or milk base cuts the overall sweetness compared to juice.

You can add spinach, kale, or avocado for extra nutrition too. Sweeten up your smoothie sparingly with honey, maple syrup, pitted dates, or vanilla extract instead of table sugar. Frozen, ready-to-blend smoothies are available, but check for added sugars on the label.

Orange-Flavored Drinks

Specialty orange juice blends offer reduced sugar options, like Tropicana 50% Less Sugar Grove Stand Orange Juice Drink. Or try orange-flavored water enhancers. These liquid concentrates add light fruit taste to plain water. Popular options like MiO and Dasani Drops come in orange and other citrus flavors. Use them sparingly – a little squirt flavors a whole glass.

For kids, Crystal Light makes sugar-free, 5-calorie drink mixes in orange tangerine. Or dilute 100% orange juice with their no-sugar flavors like peach mango green tea. Always check labels – some flavored powders and concentrates contain artificial sweeteners.

Coffee

A chilled glass of orange juice is common at breakfast, but coffee makes a delicious savory alternative. Simply brew a pot and pour over ice to instantly cool it down. Cold coffee has a richer taste with hints of chocolate compared to hot coffee. For creaminess, use half-and-half or milk instead of water. Top with just a drizzle of honey if you want a touch of sweetness.

Iced coffee blends like Starbucks Frappuccino and Dunkin’ Donuts Iced Coffee use skim or low-fat milk and can be lightly sweetened with sugar substitutes. Or blend your own iced coffee drink at home with yogurt, fruit, cocoa powder, etc. Just go easy on the added sugar.

Pros and Cons of Orange Juice Alternatives

Replacing orange juice can reduce calories, sugar, and carbs, but alternatives have their own pros and cons:

Alternative	Pros	Cons
Water	– Zero calories – No sugar added – Simple and easy to obtain	– Lacks flavor and sweetness – Not thick like juice
Sparkling water	– Bubbly, refreshing – Lightly flavored options – No/low calories	– Carbonation takes getting used to – Artificial sweeteners in some
Diluted orange juice	– Retains some OJ flavor – Lowers sugar content – Uses juice you already have	– Still contains natural sugar – Alters the texture
Iced tea	– Many delicious flavors – No added sugar – Provides caffeine option	– Time-consuming to brew – Herbal tea contains no caffeine

Consider your own dietary needs and taste preferences when choosing an alternative. Water and sparkling waters offer the least calories and sugar, while vegetable and fruit juices retain more flavor. With endless combinations, you can get creative mixing and matching to find an orange juice swap uniquely suited to you.

Conclusion

Orange juice is entrenched as a default morning drink, but its high natural sugar content isn’t ideal for everyone. Thankfully, many alternatives can stand in for orange juice with lower calories, carbs, and sugar. Water, sparkling water, diluted OJ, iced tea, vegetable juices, milks, and coffees each provide their own unique benefits. Consider your flavor and nutrition priorities to pick the best lower-sugar stand-in. With so many options, you can definitely find a satisfying replacement for orange juice in your breakfast routine.