Which is the healthiest orange juice?
With so many types of orange juice on the market, it can be tough to know which one is the healthiest option. Orange juice contains important nutrients like vitamin C, potassium, and folate, but not all juices are created equal. Some contain added sugars while others are 100% juice. In this article, we’ll compare the nutrition facts of popular orange juice brands to help you determine the healthiest choice.
Nutrition Facts Comparison
Here is a comparison of the nutrition facts for some popular orange juice brands (per 8 oz serving):
| Orange Juice Brand | Calories | Total Sugars | Added Sugars | Vitamin C | Potassium |
|---|---|---|---|---|---|
| Tropicana 100% Orange Juice | 112 | 21g | 0g | 124mg | 496mg |
| Simply Orange 100% Juice | 110 | 22g | 0g | 120mg | 450mg |
| Minute Maid Original | 112 | 21g | 0g | 124mg | 496mg |
| Florida’s Natural Orange Juice | 112 | 22g | 0g | 120mg | 450mg |
| Minute Maid Premium Orange Juice | 130 | 26g | 0g | 138mg | 521mg |
| Tropicana Low Acid Orange Juice | 110 | 16g | 0g | 100mg | 375mg |
| Juicy Juice 100% Juice Orange Tangerine | 100 | 23g | 0g | 100mg | 350mg |
| OJ with Calcium and Vitamin D | 120 | 21g | 0g | 100mg | 450mg |
| Orange Juice from Concentrate | 110 | 22g | 0g | 90mg | 400mg |
| Orange Juice with Pulp | 110 | 20g | 0g | 124mg | 496mg |
100% Orange Juice is Best
Based on the nutrition comparison, 100% orange juices without added sugars are the healthiest options. They have more naturally occurring vitamins and minerals compared to juices with added sugars or juices made from concentrate.
Tropicana, Simply Orange, Minute Maid Original, and Florida’s Natural 100% orange juices are all nutritionally similar. They contain around 110-120 calories, 21-22g of sugar, 120-124mg vitamin C, and 450-500mg potassium per serving. These all come from natural sources in the oranges.
Some brands like Juicy Juice and orange juice with calcium/vitamin D have lower levels of certain nutrients. And OJ from concentrate tends to have slightly less vitamin C. The pulp content doesn’t make a major difference nutritionally.
Overall, 100% orange juice without added sugars provides the most nutritional bang for your buck. Opting for this over juice with added sugars or concentrates ensures you get the most natural vitamins, minerals, and antioxidants.
The Downside of Drinking Too Much OJ
While 100% orange juice is healthy in moderation, drinking too much can have downsides:
- High in natural sugar – Even without added sugars, orange juice still contains around 21g sugar per serving.
- Can spike blood sugar – The natural sugars can cause blood sugar spikes when consumed in excess.
- Can trigger reflux – The acidity can aggravate heartburn or gastroesophageal reflux (GERD).
- May contribute to weight gain – Extra calories from excess OJ can lead to weight gain over time.
- Loses fiber from whole oranges – Juicing strips away filling fiber that helps control blood sugar when eating whole oranges.
To keep orange juice as healthy as possible, drink it in moderation as part of an overall balanced diet. Limit to one small glass (6-8oz) per day, and avoid gulping down large amounts at once.
Tips for Choosing the Healthiest Orange Juice
Follow these tips when selecting the healthiest orange juice:
- Choose 100% juice – Avoid added sugars or sugary juice blends.
- Check the ingredient list – It should just contain oranges and possibly vitamin C/calcium.
- Select not from concentrate – This retains more natural vitamins vs. concentrate.
- Avoid added flavors – Stick to plain juice over flavor variations.
- Refrigerate after opening – This preserves quality and fresh taste.
- Watch serving sizes – Limit to 6-8oz per day for moderate sugar intake.
- Consider diluting with water – This reduces calories/sugar when still wanting the OJ flavor.
- Eat whole oranges too – This provides filling fiber lacking in juice form.
Following these simple tips will help you choose the most nutritious orange juice and avoid less healthy versions with added sugars or concentrates. Balance orange juice with whole fruits, veggies, lean proteins, and healthy fats as part of a nutrient-dense diet. Limit juice to a reasonable serving per day and avoid overdoing it.
The Bottom Line
When it comes to orange juice, 100% juices without any added sugars are the healthiest choice. They contain more natural vitamins, minerals, and antioxidants than juice from concentrate or OJ with added sugar. Brands like Tropicana, Simply Orange, Minute Maid, and Florida’s Natural are all good options nutritionally. Just be mindful of serving sizes and avoid drinking excessive amounts of even natural fruit juice for optimal health. Moderation is key, along with a balanced diet full of whole fruits and vegetables. Keep these tips in mind to pick the healthiest orange juice for your needs.