Can orange juice make you gain weight?

A glass of orange juice at breakfast supports weight loss. It’s low in calories, but high in vitamin C, water, and antioxidants!

How many calories are in a glass of orange juice?

An 8 oz glass of orange juice has about 110 calories. Hence, a glass of orange juice doesn’t have too many calories. It won’t make you fat.

But, drinking a glass of orange juice won’t keep you full for a long time, as it’s poor in fiber. Fiber is filling. It controls appetite and prevents cravings for fattening foods. In contrast, whole oranges have a decent amount of fiber.

Nutritional value of orange juice

Despite its relatively high calorie and sugar content, orange juice is good for you. It has a great nutritional value.

Above all, orange juice is a great source of vitamin C. An 8-oz glass contains 124 mg of vitamin C. More than the recommended daily needs! Adequate vitamin C intake is vital for losing weight.[1]

100gAn 8-oz glass
water (g)88.3219
protein (g)0.71.74
fat (g)0.20.5
carbs (g)10.426
sugars (g)8.421
calcium (mg)1127.3
iron (mg)0.20.5
magnesium (mg)1127
phosphorus (mg)1742
potassium (mg)200500
zinc (mg)0.050.12
copper (mg)0.040.1
selenium (mcg)0.10.25
vitamin C (mg)50124
lutein & zeaxanthin (mcg)115285
Nutritional value of orange juice.[2]

Furthermore, orange juice contains only 0.2 g of fat and 0.7 g of protein per 100g. Its calories come mainly from sugars.

An 8-oz glass of orange juice has about 21 g of sugars! Certainly, high amounts of sugars can make you fat. Drinking just a glass of orange juice a day won’t make you fat, though.

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 high glycemic load (more than 20) has been linked to a high risk of obesity![3]

If you want to lose weight, prefer consuming foods with a low glycemic load (less than 10). Whole oranges have a glycemic load of 5.

Benefits of drinking orange juice for weight loss

Vitamin C can help you lose weight.

First, vitamin C regulates the lipolysis. Lipolysis is when the body burns fat for energy! The most effective this process is, the faster you lose belly fat. Moreover, vitamin C regulates hormones and glucose metabolism, which are important parameters of weight gaining.[4]

Additionally, drinking a glass of orange juice in the morning is a great way to hydrate your body. It contains about 220 g of water and many electrolytes. You need to be hydrated in order to lose weight easily. Water is essential for burning 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 an antioxidant content of 72 mg per 100g. It’s among the richest common foods in antioxidants.[5]

Eating foods high in antioxidants is important for weight loss. Above all, antioxidants can decrease inflammation that leads to weight gain. A well-balanced diet with plenty of antioxidant-rich foods prevents obesity and helps lose weight.[6]

Therefore, drinking orange juice, as part of a hypocaloric diet for weight loss, is good for you!

What is 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 the body, increases the antioxidant status of the body, and provides energy.

The human body burns sugar more efficiently during the day. In contrast, the body stores more sugar as body fat, when it’s consumed late at night. Hence, it’s better to consume sugar-rich foods at breakfast.

Moreover, vitamin C in orange juice significantly increases iron absorption. Low levels of iron can lead to fatigue, and eventually obesity.

If you want to cut down calories to the minimum, you could drink lemon juice, instead of orange juice. 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.

Can orange juice make you gain weight?

An 8-oz glass of freshly squeezed orange juice has about 112 calories. Commercial juices have even more sugar and calories.

So, people who follow a sedentary life and drink more than 2 servings of orange juice a day could gain weight. We gain weight when we consume more calories than we burn.

Most overweight people don’t realize how many calories they consume. It’s easy to overconsume fruit juices and sodas.