carbs in orange juice 4 oz
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Orange Juice Nutrition Facts: Calories, Carbs, and Health BenefitsOrange Juice nutrition data Calories, Carbs, and Health Benefits of Orange JuiceShereen Lehman, MS, is a health reporter and fact checker. He has co-authored two books for the popular Dummies series (such as Shereen Jegtvig). Mia However, MS, RDN is a diet nutritionist registered with a science teacher in human nutrition. She is also the host of Good Food Friday at ABC News 4. Drinking orange juice is a very popular way to consume and drink is often served with breakfast. Although it contains naturally evolutionary sugar, the drink is also high in vitamins, minerals and antioxidants. Nutritional data The USDA provides the following nutritional information for 1 cup (8oz) of orange juice. Below are the approximate values of a cup of orange juice. Note that different brands will have slightly different amounts of each nutrient. Carbs in Orange Juice Most calories in orange juice come from carbohydrates. There's hardly any fiber or starch in orange juice. This means that most carbohydrates in orange juice are provided in the form of sugar. Pure orange juice provides naturally recurring sugar. That is sugar (fructose in this case) that occurs naturally in foods like fruit. However, some orange juice brands can add extra sugar. That sugar is called "sugar added" and health experts recommend that we observe our added sugar consumption. In addition, pure fruit juice can offer additional health benefits, but more research needs to be done to determine exactly what they are. It is estimated that the glucemic index of orange juice (which does not contain added sugars) is 50. Note that the glucemic index takes into account the size of the portion. So if you drink more than one serving (a cup) the GI will be higher. Fats in Orange Juice There's hardly any fat in orange juice. Orange protein Jugo Orange juice is not a good protein source, which provides less than two grams per serving. Micronutrients in Orange Juice A portion of orange juice has all the vitamin C you need for an entire day. Orange juice is also high in potassium, and is a good source of folate and thiamine, two of the B complex vitamins. Health benefits Vitamin C found in orange is essential for healthy walls of blood vessels and connective tissue below the skin. It is also essential for the normal function of the immune system. Vitamin C is also an antioxidant that is believed to have health benefits protecting your cells from free radical damage. More research is needed to determine all specific health protection roles that fruit juices can play in our bodies. Orange juice is also a good source of folate that is necessary for the formation of red blood cells and to help prevent a birth defect called spina bifida. And it is high in two important minerals, potassium and iron. Potassium is essential for nerve and muscle function, and works against sodium to maintain the balance of body fluid and blood pressure. Note that you will get many of the health benefits of orange juice if you simply consume an orange. In comparison, a medium-sized orange has about 60 calories, 15 grams of carbohydrates and 3 grams of fiber. But it also has only 70 milligrams of vitamin C. That's still a substantial amount, but you'll get more vitamin C with a glass of orange juice. Eating oranges is an excellent way to get your daily dose of vitamin C and potassium, plus fiber. Although most oranges are consumed as juice at breakfast time, there are many ways to get more fresh oranges on your day. For example, you can eat an orange out of your hand as an afternoon snack, or add orange sections to a served salad with a cheesy citrus vinaigrette. Common questions about Orange Juice Can orange juice prevent or cure a cold? Probably not. While vitamin C is essential to the function of the immune system, there is no evidence that drinking orange juice will help prevent a cold or make your cold go faster. It's important to stay hydrated when you don't feel well and drink orange juice can help with that. Can you drink orange juice prevent cancer? Some of the compounds in orange juice may help prevent cancer, but so far the only research has been done in laboratory animals, so it is not known if the orange juice will prevent or delay any type of cancer. Drinking orange juice will make a person weigh? While keeping your daily calorie intake where you need to be to maintain or lose weight, drinking orange juice won't make you gain weight. If you consume more calories of burning every day, then you will gain weight no matter the calories of orange juice or something else. Note the size of the portion and budget your calories appropriately. Should I eat an orange instead of drinking juice? An orange has less calories and carbohydrates than orange juice, and has more fiber. But it doesn't have so much vitamin C. While you receive enough vitamin C from other sources such as strawberries, peppers and other fruits and vegetables, all the fruit is probably the way to go. Is the freshly squeezed orange juice more nutritious than that of the store? Yes, it is. Or ounce for ounce, freshly squeezed orange juice can have about 50 percent more vitamin C and almost twice as much folate and thiamine. Should I drink calcium fortified orange juice? If you feel that it often falls short in your food calcium intake such as dairy products, nuts, seeds and green leaf vegetables, then drinking calcium-fortified orange juice can help meet your calcium needs. Be sure to read the Nutrition Information tag in the product to see how much extra calcium you get from each portion. Note that some brands also add vitamin D as well. Preparation recipes and tips Orange juice is easy to find in any grocery store. Find orange juice bottles and cardboards near dairy products or choose frozen concentrate that mixes with water at home. If you like a small variety, you can choose orange juice mixed with another, or if the texture is a problem you can buy juice with a lot of pulp or no pulp at all. The most important thing about buying orange juice is to choose 100% orange juice instead of orange-flavored drinks that contain only a little (or no) real orange juice. These drinks are essentially sugary sweet drinks and have not much nutritional value beyond calories. Drinking orange juice for breakfast is just one way to enjoy it. Try some of these tasty and healthy recipes that have orange juice as an ingredient: Allergies and Interactions Avoid oranges if you have a citrus allergy or have experienced reactions to other fruits such as grapefruit or mandarin. In addition, there are reports of people suffering from asthma due to the inhalation of citrus fruit skins, including oranges. According to the , orange juice is probably safe for most people when consumed in amounts typically found in meals. However, if you take certain medicines, including Celiprolol (Celicard), organic anion transmission polypeptide substrates, Ivermectin or pravastatin (Pravachol) you should avoid oranges and orange juice as it may affect the effectiveness of the medication. Other medicines, including quinolone antibiotics, p-glycoprotein substrates and phxofenadine (Allegra) may also be affected by the use of orange juice. Be sure to check with your healthcare provider for personalized advice. Get nutrition tips and tips to facilitate healthy eating. Thank you, for signing. There was a mistake. Please try again.. U.S. Department of Agriculture Published on April 1, 2019. Hyson DA. Adv Nutr. 2015;6(1):37-51. doi:10.3945/an.114.005728. Harvard Health Publishing. Updated March 14, 2018. National Institutes of Health Office of Dietary Supplements. Updated July 9, 2019. U.S. Department of Agriculture Published on April 1, 2019. Franke SI, Guecheva TN, Henriques JA, Prá D. . 2013;65(7):943-53. doi:10.1080/01635581.2013.817594. National Institutes of Health Office of Dietary Supplements. Updated 16 October 2019. Thank you, for signing. There was a mistake. Please try again.
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