Affiliate links on our site may earn us commissions. Learn More.

This website uses cookies. By continuing to use this website you are giving consent to cookies being used. Visit our Privacy Policy.


Discover The Best Wellness Tips In Your Inbox

Subscribe to Health Reporter’s newsletter and get our health experts’ highlights and the latest news about healthy living.
The newsletters are spam-free and sent from our health experts and professionals.

Thank You!

You have successfully subscribed to our newsletter!
Home arrow Nutrition arrow Weight Management arrow Is Orange Juice Good for Weight Loss? Sipping to Slimness

Is Orange Juice Good for Weight Loss? Sipping to Slimness

Written by Edibel Quintero, RD
Fact checked by Rosmy Barrios, MD
Last update: April 14, 2023
5 min read 1649 Views 0 Comments
clock 5 eye 1649 comments 0

Wouldn’t it be great if you could lose weight and burn fat by drinking sweet orange juice? Are you looking for a natural antioxidant and vitamin C supplement that will boost your performance? Find out how getting your hands on freshly squeezed natural orange juice will provide you and your loved ones with a myriad of health benefits.

Is orange juice good for weight loss

A popular commercial once said, “Breakfast without orange juice is like a day without sunshine.” There’s something about this color, this fruit, this juice, and the feeling it gives you that provides you with energy.

Recently, there has been some debate regarding how healthy it is to drink orange juice. Some say it’s loaded with sugar and extra calories, so it’s linked to weight gain, while others say extra acids are bad for your teeth and stomach. There are also those who hint that it boosts metabolism and helps you lose weight.

We decided to do our own research to see if orange juice can actually help you lose weight. However, we only looked at fresh-squeezed orange juice, not supermarket orange juices.

Is Orange Juice Good for Weight Loss?

Fresh-squeezed orange juice might aid weight loss as it reduces insulin resistance, bad (LDL) cholesterol levels, and improve overall health. Despite its benefits, this juice also has calories and sugar, so you should still count your calories.

You can also do a juice cleanse with orange juice, but be careful not to take it for more than 72 hours. For added nutrition, you can mix it with the juices from whole fruits or vegetables like apples, ginger, carrots, celery, lemon, or cucumbers.

When Should I Drink Orange Juice to Lose Weight?

The best time to drink orange juice is in the morning on an empty stomach so you can absorb all its nutrients to the fullest extent possible. You should also watch your calories so you don’t hinder your weight loss.

Having orange juice for breakfast boosts your metabolism. Orange pomace is also an excellent way to reduce the negative impact of a heavy breakfast with high calories and fat.

Orange Juice Nutritional Value

The juice of a live orange is a rich source of vitamins C, E, A, B1, B2, B6, and PP. It is also loaded with minerals and trace elements, including potassium, calcium, phosphorus, sodium, magnesium, and iron. These all come together to help detox your body, improve your appetite, and give your body an energy boost.

A 100g serving of orange juice contains the following nutrients, based on data from the USDA.

Calories: 45kcalWater: 88.3g
Protein: 0.7gVitamin C: 50mg
Total fat: 0.2gVitamin A: 10µg
Carbohydrates: 10.4gCalcium: 11mg
Sugar: 8.4gMagnesium: 11mg
Fiber: 0.2gPotassium: 200mg
Sugar: 0gFolate: 30µg

5 Benefits of Drinking Orange Juice for Weight Loss

Many people enjoy drinking fruit juice along with their meals, even if they don’t like eating whole fruit like oranges, apples, or pineapples on their own.

It is undoubtedly healthier to drink fresh juices rather than fizzy drinks because they contain more vitamins and nutrients. Their purpose is to help improve your diet quality and your overall health.

Here are the top 5 health benefits of regularly drinking orange juice. You’ll be craving orange juice by the time you’ve finished reading this.

#1 Source of vitamin C

You will notice how your wounds heal faster and your skin is glowing when you add this fruit juice to your diet. With one glass of orange juice, you get 124mg of vitamin C, which can rejuvenate your body.

Your body requires vitamin C for every single function, including disease prevention. Hence, men and women 19 years and older should get 90mg and 75mg daily, respectively. The amount goes up to 85mg and 120mg during pregnancy and lactation. If you smoke, you should take an extra 35mg of vitamin C beyond the recommended daily value.

#2 Lowers blood pressure

You should drink orange juice regularly if you notice spikes in your blood pressure. This and other citrus juices can lower blood pressure because of the hesperidin they contain.

Hesperidin is a flavonoid that improves blood circulation and is used to treat hemorrhoids, varicose veins, and poor circulation (venous stasis). Orange peels and membranes contain most of the hesperidin, so juicing them is especially healthy.

#3 Improves digestion

You will forget bloating, painful constipation, and other digestive problems if you make a habit of drinking freshly squeezed orange juice regularly. 

It is because orange juice, apple juice, and other fruit juices contain a powerful combination of dietary fiber (0.5g per cup) and acids that help improve digestion and promote weight loss. However, it should only be taken before a meal and only if you have a generally healthy stomach.

The flavonoids in orange juice do more than improve digestion; they can also offer further relief from depression in young adults. In a sense, orange juice does add color to your day.

#4 Controls bad cholesterol levels

You will feel better and perform better over time if you drink more orange juice and maintain a healthy diet. Because orange juice contains antioxidants, it can improve fat metabolism and lower LDL cholesterol in obese individuals.

Studies have shown that orange juice reduces heart attack risk factors and boosts heart health when consumed regularly.

#5 Decreases inflammation

Losing weight, burning body fat, and building muscle are hard on your body, so it’s especially important to detox your body to prevent inflammation. A healthy diet that includes orange juice contributes to weight loss by cleaning toxins from your body.

There’s also evidence that citrus flavanones and their metabolites affect the microbiota composition and activity and relieve inflammation in the gut.


Does orange juice make you fat?

Multiple studies have confirmed that moderate consumption of orange juice does not lead to weight gain. Combined with a healthy diet, it can promote weight loss.

Nevertheless, if you are regularly drinking orange juice, you should limit other sugary foods and drinks since a glass of orange juice contains 20.7g of sugar, which is almost equivalent to the recommended daily sugar intake of women (25g) and half of that of men (36g).

High sugar intake leads to health problems such as obesity, heart disease, cognitive problems, and others.

Is there water in orange juice?

One cup of orange juice (249g) contains almost 90% water (219g). It also has 20.8g of sugar, which is almost equal to women’s recommended daily sugar intake (25g) and half of men’s (36g), which is why it’s not recommended to drink more than one cup a day. 
Even though drinking orange juice is healthy in moderate amounts, it doesn’t replace water. To stay hydrated, drink a gallon of water every day.

Does orange juice help with belly fat?

Drinking orange juice daily in moderation can help you lose belly fat since it’s packed with antioxidants. Visceral fat is one of the leading causes of inflammation, which these antioxidants help reduce. However, orange juice will help burn belly fat only with a reduced-calorie diet and moderate exercise.

A Word From Our Nutritionist

Getting orange juice freshly squeezed at home is the best way to ensure quality and freshness. Contrary to store-bought orange juice containing added sugars, fresh juice is naturally sweet and flavorful.

The key to making fresh orange juice at home is to pick oranges with more liquid content. For example, Valencia oranges are juicier than other oranges, and their juice keeps for days.

It usually takes between two and three oranges to make a glass of juice. Leaving them out of the fridge for a while before making juice will yield better results.

All you have to do is cut them in half and squeeze them. For extra nutrition, you can add carrots, apples, pineapple, or other fruits of your choice. Manual or electric juicers will both produce the same result.

So why aren’t you making one yet? It only takes five minutes, and your body will thank you for this super delicious zero-fat dessert, which is a lifesaver during weight loss.


Now you know that drinking a glass of orange juice regularly will not lead to you gaining weight. It can even help you achieve your weight loss goals and burn body fat if you also consume fewer calories and exercise regularly.

Moreover, regular consumption of orange juice enhances the digestive system and helps boost your immune response. There’s a lot of vitamin C, flavonoids, and other nutrients in it, and it is irreplaceable for your health. Not to mention orange juice is delicious!

Getting a cup of vibrant energy every day is as simple as squeezing a couple of oranges. When you are filled with positive energy during the weight loss process, you are more likely to succeed in losing weight.

Written by Edibel Quintero, RD
Edibel Quintero is a medical doctor who graduated in 2013 from the University of Zulia and has been working in her profession since then. She specializes in obesity and nutrition, physical rehabilitation, sports massage and post-operative rehabilitation. Edibel’s goal is to help people live healthier lives by educating them about food, exercise, mental wellness and other lifestyle choices that can improve their quality of life.
The article was fact checked by Rosmy Barrios, MD
Was this article helpful?
Thank you! We received Your feedback

Leave a comment

Thank you for your comment!
We will review it as soon as possible.
Your Name
Missing required field
Your Comment
Missing required field