Orange juice is naturally high in nutrients like vitamin C and potassium. Commercial varieties are often also enriched with calcium and vitamin D. But there’s controversy regarding whether or not it contributes to a healthy diet.

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Orange juice is enjoyed around the world. It’s made by squeezing oranges to extract the juice, either by hand or using commercial methods.

Here are 5 health benefits of orange juice.

1. Rich in Several Important Nutrients

Orange juice is high in many nutrients, including vitamin C, folate, and potassium.

An 8-ounce (240-ml) serving of orange juice provides approximately:

• Calories: 110
• Protein: 2 grams
• Carbs: 26 grams
• Vitamin C: 67% of the Reference Daily Intake (RDI)
• Folate: 15% of the RDI
• Potassium: 10% of the RDI
• Magnesium: 6% of the RDI

Orange juice is a concentrated source of vitamin C, a water-soluble vitamin that doubles as a powerful antioxidant and plays a central role in immune function.

Additionally, vitamin C helps promote bone formation, wound healing, and gum health.

Orange juice is also rich in folate, which is needed for DNA synthesis and supports fetal growth and development.

Not to mention, it’s an excellent source of the mineral potassium, which regulates blood pressure, prevents bone loss, and protects against heart disease and stroke.

Summary: Orange juice is high in several necessary nutrients, including vitamin C, folate, and potassium.

2. High in Antioxidants

Antioxidants in orange juice promote health by preventing oxidative damage — an imbalance between antioxidants and unstable molecules known as free radicals.

Research shows that antioxidants are crucial to maintaining overall health. They may even help protect against chronic conditions, such as heart disease, cancer, and diabetes.

Orange juice is a good source of antioxidants like flavonoids, carotenoids, and ascorbic acid.

Several studies show that drinking orange juice regularly can increase antioxidant status.

Summary: Orange juice is high in antioxidants and can help increase antioxidant status to aid in disease prevention.

3. May Help Prevent Kidney Stones

Kidney stones are small mineral deposits that accumulate in your kidneys, often causing symptoms like severe pain, nausea, or blood in your urine.

Orange juice can increase the pH of urine, making it more alkaline. Studies suggest that a higher urinary pH may help prevent kidney stones.

Some research also indicates that people who consume orange juice regularly may have a lower risk of developing kidney stones.

Summary: Orange juice can increase the pH of the urine and, as a result, lower the risk of kidney stones.

4. May Improve Heart Health

Heart disease is a serious global issue.

Some studies show that drinking orange juice may reduce several risk factors for heart disease — such as high blood pressure and high cholesterol — and help keep your heart healthy.

Research suggests it may lower total cholesterol and “bad” LDL cholesterol while increasing “good” HDL cholesterol.

It may also help reduce diastolic blood pressure (the lower number in a blood pressure reading).

Summary: Orange juice may help increase “good” HDL cholesterol and decrease total and “bad” LDL cholesterol, as well as diastolic blood pressure.

5. May Decrease Inflammation

Acute inflammation is a normal immune response, but chronic inflammation is linked to many diseases.

Some studies suggest that orange juice has anti-inflammatory properties and may help reduce markers of inflammation.

This could potentially lower the risk of chronic conditions such as heart disease and metabolic disorders.

Summary: Orange juice may help decrease markers of inflammation, which could reduce your risk of chronic disease.

Potential Downsides

Though orange juice offers several health benefits, it’s also high in calories and sugar.

Unlike whole fruits, it lacks fiber, making it less filling and potentially contributing to weight gain.

Regular consumption of sugary beverages, including fruit juice, may increase the risk of type 2 diabetes.

To maximize benefits, choose fresh-squeezed or 100% orange juice and drink it in moderation.

You can also dilute it with water to reduce calorie intake.

For children, recommended limits are:

• 1–3 years: no more than 4 ounces (118 ml) per day
• 4–6 years: up to 6 ounces (177 ml) per day
• 7–18 years: up to 8 ounces (240 ml) per day

Summary: Orange juice is high in sugar and calories, which may contribute to weight gain and high blood sugar. Drink it in moderation and choose 100% juice when possible.

The Bottom Line

Orange juice is a popular beverage rich in antioxidants and nutrients like vitamin C, folate, and potassium.

Regular intake may support heart health, reduce inflammation, and lower the risk of kidney stones.

However, due to its high sugar and calorie content, it’s best consumed in moderation.