How healthy is a glass of orange juice really?

Forget everything you thought you knew about orange juice. In recent years, the drink has gone from a British breakfast staple to a demonised one.

When Prof Tim Spector branded it little better than a glass of cola, due to its high sugar content, the verdict seemed final: ditch the OJ. But could we be missing out on some major health benefits?

A new study published in the journal Molecular Nutrition & Food Researchhas found that orange juice can suppress gene activity linked to inflammation, potentially improving blood pressure and cholesterol levels.

Healthy in moderation?

Before you start glugging, experts urge caution. Maeve Hanan, a registered dietitian and founder of Dietetically Speaking, notes that study participants drank 500ml of juice per day – more than three times the recommended daily serving of 150ml.

While she stresses that “a small glass can absolutely be a nutritious additionto the diet”, she strongly advises against drinking half a litre a day, due to the impact on dental health and the spike in overall sugar consumption this would bring.

So, what are the specific benefits of that small glass? Hanan confirms that orange juice is highly hydrating and rich in essential nutrients such as folate and potassium. Crucially, it counts as one of your five-a-day, but the biggest health headline remains its vitamin C content.

Just 150ml of freshly squeezed juice delivers your full recommended daily intake. This powerful antioxidant not only supports the immune system, it also helps unlock nutrients in other foods. Pairing it with plant-based iron sources such as beans and leafy greens, for example, significantly boosts iron absorption.

Does the type of juice matter?

But does it matter which type you drink? Is bog-standard boxed juice OK, should you be splurging on the freshly squeezed stuff, or does it have to be DIY? Let’s separate the concentrate from the cold-pressed to find out.

Freshly squeezed at home

Juicing an orange yourself, whether on an old-fashioned juicer or using a machine, delivers the freshest flavour, but even here caution is needed. While it may seem the healthiest option, juicing releases the fruit’s sugars from their natural cell structure.

These sugars are classed as “free sugars” and are rapidly absorbed into the bloodstream, causing blood sugar spikes that, over time, may contribute to insulin resistance.

That said, fresh orange juice is naturally rich in the flavonoid hesperidin and other plant compounds that act as powerful antioxidants. These help to manage oxidative stress, which occurs when unstable molecules known as free radicals damage cells and tissues.

Indeed, a recent study published in the journal Advances in Nutritionconfirmed that consuming 100 per cent orange juice significantly improves markers of inflammation and oxidative stress in adults.

Timing, however, matters. While freshly squeezed juice contains the highest initial levels of vitamin C, this nutrient degrades quickly if left at room temperature. Even when refrigerated, vitamin C levels begin to fall significantly within 24 to 48 hours, leaving it nutritionally comparable to many store-bought options.

Fresh juice from the supermarket chiller cabinet

The juice you find in the supermarket chiller cabinet, often labelled “not from concentrate” (NFC), is a cheap and convenient option for many. The main difference compared with freshly squeezed juice is that it is briefly pasteurised to ensure safety and prolong shelf life, though it retains most of its nutrients, including vitamin C.

But what about fibre? This brings us to the age-old debate: with bits or smooth?

While pulp does contain slightly more fibre, Hanan stresses that the benefit is negligible. The amount of fibre in a small glass of orange juice is “very low either way, and far lower than eating an actual orange”. As a result, the choice largely comes down to personal preference. If your household is anything like mine, there tends to be a clear age divide – adults favouring bits, while the under-18s opt for smooth.

Carton orange juice off the shelf

The long-life cartons found on regular supermarket shelves, known as “from concentrate” (FC), are typically the cheapest option. FC juice is made by removing water from freshly squeezed juice, concentrating it for transport, and then adding the water back later. While this involves more processing, the final product is often nutritionally very similar to NFC options.

Crucially, any vitamins lost during the initial concentration process are usually replaced or topped up when the water is added back. Hanan agrees that FC juice can still be a nutritious choice, “especially when it’s a 100 per cent juice with no added sugar, even if the processing slightly lowers levels of certain nutrients such as vitamin C”.

Ultimately, the cheaper carton does almost as much nutritional work as its more expensive counterparts.

Orange-flavoured drinks

When is orange juice not really orange juice? When it says orange-flavoured drink somewhere on the carton. It’s easy to be seduced by colourful packaging, often marketed to children, but if it doesn’t say 100 per cent juice on the packet, it may contain high levels of artificial sweeteners and flavourings and very little fruit juice.

This labelling is strictly governed by law. Regulations stipulate that stating “100% Juice” on the packet provides a guarantee of purity – no added sweeteners.

If you see “drink” or “nectar,” you are probably looking at a diluted, sweetened product. It’s buyer beware: check the label, and remember it’s not all about sugar content. Even pure juice is naturally high in sugars, hence the recommended 150ml daily limit. Many orange drinks boast of having no added sugar, but they contain other additives to make them palatable.

Let’s do a quick comparison. These are products from Tesco, but all supermarkets have their own, similar equivalents:

Speciality juices

Beyond the basics, there is a growing range of speciality orange juices on offer, often marketed for their supposed health benefits.

Cold-pressed
Cold-pressed juices may be fashionable and command a premium, but they are simply made without heat. While most juices are pasteurised (unless stated otherwise) to prevent bacterial growth, research shows that both flash-pasteurised and cold-pressed juices retain more than 90 per cent of their original vitamin C and antioxidant content.

The main reason to choose cold-pressed is flavour. The extraction process forces more aromatic oils from the orange peel into the juice, resulting in a more intense taste rather than a meaningful nutritional advantage.

Blood orange juice
More than just a striking colour, blood orange juice may offer a modest health bonus. Blood oranges contain anthocyanins – red-pigmented antioxidants not found in standard oranges. That said, sugar levels and vitamin C content remain broadly similar to regular orange juice.

The verdict

So what’s the final juice on orange juice?

Eating an orange whole is always the best bet, as it contains 3g of gut-friendly fibre compared to less than 0.5g in juice, but either will provide your daily recommended amount of vitamin C. Failing that, 100 per cent orange juice is a nutritious addition to the diet, but consumption must be limited.

Your healthiest option is to dust off the juicer and make it at home, with all the “bits” for extra fibre. Short on time? Opt for a pure, unsweetened, not-from-concentrate version from the supermarket. And finally, if it’s a choice between 100 per cent orange juice and a coke, it’s OJ every time.

[Source: Daily Telegraph]