Orange Juice (Raw) – Nutritional Information
Orange juice, in its raw form, is a refreshing and naturally sweet beverage, rich in essential nutrients. This popular drink is known for its high vitamin C content, contributing to a healthy immune system and vibrant skin. It is also a source of various other vitamins and minerals that support overall health. Here’s a detailed breakdown of the nutritional profile of raw orange juice per 100 ml serving:
Nutritional Information Table
| Nutrient | Amount per 100g |
|---|---|
| Energy | 45.0 kcal |
| Protein | 0.7 g |
| Total Fat | 0.2 g |
| Saturated Fat | 0.024 g |
| Carbohydrates | 10.4 g |
| Fiber | 0.2 g |
| Sugar | 8.4 g |
| Calcium | 11.0 mg |
| Iron | 0.2 mg |
| Magnesium | 11.0 mg |
| Phosphorus | 17.0 mg |
| Potassium | 200.0 mg |
| Sodium | 1.0 mg |
| Zinc | 0.05 mg |
| Copper | 0.044 mcg |
| Manganese | 0.014 mg |
| Selenium | 0.1 mcg |
| Vitamin C | 50.0 mg |
| Thiamine (Vitamin B1) | 0.09 mg |
| Riboflavin (Vitamin B2) | 0.03 mg |
| Niacin (Vitamin B3) | 0.4 mg |
| Vitamin B6 | 0.04 mg |
| Folate (Vitamin B9) | 30.0 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 10.0 mcg |
| Vitamin E | 0.04 mg |
| Vitamin D2 | 0.0 mcg |
Allergen Information
Orange juice is naturally free from common allergens such as gluten, dairy, eggs, and nuts, making it suitable for most dietary needs. However, it may contain trace amounts of other allergens if processed in a facility that handles such ingredients, so itβs essential to check for cross-contamination, especially if you have a severe allergy.
Dietary Preferences
- Vegan: Yes
- Vegetarian: Yes
- Gluten-Free: Yes
- Dairy-Free: Yes
- Nut-Free: Yes
- Low-Calorie: Yes
- Low-Sugar: No (contains natural sugars)
- Keto-Friendly: No (contains moderate carbohydrates)
Health Benefits and Advice
Orange juice, particularly in its raw form, is an excellent source of vitamin C, which plays a crucial role in maintaining a healthy immune system and improving skin elasticity. The potassium content supports heart health by regulating blood pressure. Additionally, the fiber and antioxidants in orange juice help promote digestive health and protect against oxidative stress.
When choosing orange juice, opt for fresh or minimally processed versions, as they tend to retain more nutrients compared to highly processed varieties. If youβre looking to limit sugar intake, consider diluting your juice with water or opting for freshly squeezed juice from organic oranges.
While orange juice offers numerous health benefits, it’s best to consume it in moderation due to its natural sugar content. Pairing orange juice with a balanced meal that includes proteins and healthy fats can help stabilize blood sugar levels and maximize its health benefits.
Conclusion
Raw orange juice is a vibrant, nutrient-packed beverage that can be enjoyed on its own or used in a variety of recipes. With its high vitamin C content, potassium, and other vital nutrients, it serves as a natural way to support your immune system, hydration, and overall wellness. Just be mindful of its sugar content and always opt for fresh, quality juice for the best nutritional value.
