An 8 oz glass of homemade orange juice a day won’t make you fat, as it has only 110 calories. Especially if consumed in the morning or around exercise.
But we should be very mindful of portion sizes. Drinking too much can make you gain weight. Sugar in orange juice can lead to overeating.
Can a glass of orange juice make you gain weight?
An 8 oz glass of orange juice has about 110 calories. Hence, it won’t make you fat if consumed as part of a well-balanced diet.
Even a large 12 oz glass of orange juice has fewer than 170 calories.
On the other hand, commercial juices may have more calories. So, people who follow a sedentary life and drink more than two glasses of orange juice a day could gain weight.
Sugar in a glass of orange juice won’t make you fat
Despite its relatively high calorie and sugar content, drinking orange juice in moderation supports weight loss. It has a great nutritional value.
| 100g | 8 oz glass | |
| water (g) | 88.3 | 219 |
| calories | 45 | 112 |
| protein (g) | 0.7 | 1.74 |
| fat (g) | 0.2 | 0.5 |
| carbs (g) | 10.4 | 26 |
| sugars (g) | 8.4 | 21 |
| calcium (mg) | 11 | 27.3 |
| iron (mg) | 0.2 | 0.5 |
| magnesium (mg) | 11 | 27 |
| phosphorus (mg) | 17 | 42 |
| potassium (mg) | 200 | 500 |
| zinc (mg) | 0.05 | 0.12 |
| copper (mg) | 0.04 | 0.1 |
| selenium (mcg) | 0.1 | 0.25 |
| vitamin C (mg) | 50 | 124 |
| lutein & zeaxanthin (mcg) | 115 | 285 |
Orange juice contains only 0.2 grams of fat and 0.7 grams of protein per 100g. Its calories come mainly from sugars.
A glass of orange juice has about 21 grams of sugar! This dose is 84% of the maximum safe daily intake. Too much added sugar substantially increases the risk of obesity![2]
For instance, sugar may lead to overeating because it affects the reward system of the brain. It makes us constantly seek more.
Moreover, too much sugar makes us gain weight because it is empty calories. It has no nutritional value.
Sugars naturally present in fruit juices are considered “added sugar”.
Glycemic Load
Furthermore, according to the University of Sydney, a serving size of orange juice (8 oz glass) has a glycemic load of 12. It means that a glass of orange juice won’t spike your blood sugar. On the other hand, eating foods with a high glycemic load (more than 20) has been linked to a high risk of obesity![3]
Even so, we should avoid consuming orange juice with other sugar-rich foods if we want to lose weight.
But drinking orange juice while enjoying your favorite candy may have detrimental effects on your body weight.
If you want to lose weight, prefer consuming foods with a low glycemic load (less than 10), such as whole oranges. They have a glycemic load of 5.
Orange juice or whole orange for weight loss?
In any case, a glass of orange juice won’t keep you full for a long time, as it’s poor in fiber.
Fiber supports weight loss. It expands in the stomach, promoting satiety. Also, fiber slows down digestion. Hence, fiber controls appetite and prevents cravings for fattening foods.
On the other hand, whole oranges have a decent amount of fiber.
Benefits of drinking orange juice for weight loss
Drinking reasonable amounts of orange juice, as part of a hypocaloric diet for weight loss, is actually good for maintaining a lean body! It doesn’t make you gain weight, even if it’s packed in sugar.
Above all, orange juice is the richest fruit juice in vitamin C. An 8 oz glass contains more vitamin C than the recommended daily intake! Vitamin C is vital for weight loss, though.[4]
Additionally, drinking a glass of orange juice in the morning is a great way to hydrate the body. It contains about 220 grams of water and many electrolytes. You need to stay well-hydrated to burn belly fat.
Furthermore, orange juice is a great source of antioxidants. Vitamin C and carotenoids, such as lutein and zeaxanthin have a powerful antioxidant action. Actually, orange juice has 72 mg of antioxidants per 100g. It’s one of the richest common foods in antioxidants.
Eating foods high in antioxidants is important for weight loss. Above all, antioxidants fight chronic low-grade inflammation, which may lead to obesity. A well-balanced diet with plenty of antioxidant-rich foods prevents obesity and helps lose weight.[5]
What’s the best time to drink orange juice for weight loss?
The best time to drink a glass of orange juice for weight loss is in the morning. Orange juice hydrates and increases the antioxidant status of the body.
Another great time to drink orange juice for weight loss is before, during, or after strenuous exercise.
Then, sugar in orange juice doesn’t make you gain weight because it provides energy to the body or replenishes muscle glycogen stores! it isn’t stored as body fat.
Additionally, you could drink a glass of orange juice at dinner. It supports a good night’s sleep. Quality sleep is necessary for maintaining a healthy body weight year-round.
If you want to cut down calories to the minimum, you could drink lemon juice, instead. Lemon juice is also rich in vitamin C. However, it has the lowest sugar content among common fruit juices. It’s pretty low in calories as well.
