Orange juice
Category: Fruits & Fruit Juices State: Canned Characteristics: Unsweetened
Nutrition Highlights
Serving Size
Calories
117
Nutrient
% Daily Value*
*Daily Values are based on the reference caloric intake of 2,000 calories for adults and children aged 4+ years. Source: Food & Drug Administration
Calorie Sources
| Nutrient | Calories kcal (%) |
|---|---|
| Carbohydrate | 110 (93.9%) |
| Protein | 6.8 (5.8%) |
| Fat | 3.4 (2.9%) |
| Total | 117 (100%) |
Serving: 1 cup [249g]
Composition
| Nutrient | Weight g (%) |
|---|---|
| Water | 218 (87.7%) |
| Carbohydrate | 27 (11.0%) |
| Protein | 1.7 (0.7%) |
| Ash | 1.1 (0.4%) |
| Fat | 0.4 (0.2%) |
| Total | 249 (100%) |
Serving: 1 cup [249g]
Benefits
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Rich source of vitamin C which is an antioxidant that supports immune function and may help reduce risk of chronic diseases
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Contains folate and potassium which are important nutrients. Folate supports cell growth and potassium is important for heart health and muscle function
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Provides some fiber which aids digestion. Fiber also helps one feel full for longer
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Contains phytonutrients called flavonoids which have anti-inflammatory properties
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Low in calories and sodium making it a good choice for those watching their weight or with blood pressure concerns
Risks
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High in sugar content. One cup of orange juice contains the same amount of sugar as half a can of soda
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Lacks fiber. Unlike whole oranges, orange juice lacks the fiber that helps slow sugar absorption
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May promote weight gain. Drinking juice instead of eating whole fruit means missing out on fiber which helps you feel full
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Linked to increased risk of diabetes. Frequent consumption of sugary drinks like orange juice has been linked to a higher risk of type 2 diabetes
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Contains no pulp. While some prefer juice without pulp, the pulp contains antioxidants and other beneficial plant compounds
Additional Information
Orange juice, canned, unsweetened is a popular beverage that offers numerous nutritional benefits. Packed with essential vitamins and minerals, this refreshing drink can contribute to a healthy diet. However, it is important to be aware of certain risks associated with its consumption.
The primary attribute of orange juice is its high vitamin C content. This vital nutrient plays a crucial role in supporting the immune system, promoting wound healing, and aiding in the absorption of iron. A single serving of canned, unsweetened orange juice provides over 100% of the recommended daily intake of vitamin C, making it an excellent choice for boosting immunity and maintaining overall health.
Additionally, orange juice is a good source of folate, a B-vitamin essential for cell division and the production of DNA. Folate is particularly important for pregnant women as it helps prevent neural tube defects in developing fetuses. By including canned, unsweetened orange juice in their diet, individuals can easily increase their folate intake.
Furthermore, orange juice contains potassium, a mineral crucial for maintaining proper heart and muscle function. Adequate potassium intake can help regulate blood pressure levels and reduce the risk of stroke. Including canned, unsweetened orange juice in a balanced diet can contribute to meeting the daily potassium requirements.
On the other hand, there are some risks associated with consuming orange juice, particularly when it is canned and unsweetened. One of the main concerns is the high sugar content naturally found in oranges. While the sugar in whole oranges is balanced by the fiber content, canned orange juice lacks this fiber, leading to a higher concentration of sugar per serving. Excessive consumption of orange juice can contribute to weight gain, increase the risk of type 2 diabetes, and negatively impact dental health.
Furthermore, canned orange juice may contain added preservatives and additives to extend its shelf life. These additives, while generally recognized as safe, may cause adverse reactions in individuals with sensitivities or allergies. It is important to read the ingredient list and choose brands that minimize the use of additives.
Lastly, canned orange juice lacks the dietary fiber present in whole oranges. Fiber plays a crucial role in digestion, promoting satiety, and maintaining bowel regularity. By consuming canned orange juice instead of whole oranges, individuals miss out on the benefits of dietary fiber, which can impact overall digestive health.
In conclusion, canned, unsweetened orange juice offers several nutritional benefits, primarily due to its high vitamin C, folate, and potassium content. It can boost immunity, support cell division, and aid in maintaining proper heart function. However, it is important to be cautious of the high sugar content, potential additives, and the lack of dietary fiber in canned orange juice. Moderation is key, and individuals should consider consuming whole oranges or freshly squeezed orange juice as alternatives to maximize the nutritional benefits while minimizing potential risks.