Nutritional Values
How Many Calories in Orange Juice?
1 pahar (250ml) = 113 kcal
Nutritional Values per 100g
45
Calories
0.7g
Protein
10.4g
Carbohydrates
0.2g
Fat
Fiber0.2g
Sugar8.4g
Standard Serving
1 pahar (250ml) contains 113 calories.
Best time: In the morning at breakfast or right after a long endurance workout
Benefits
- ✓Excellent source of vitamin C - one glass covers the daily requirement, supporting immunity and collagen synthesis
- ✓Contains folate, potassium, and antioxidants (flavonoids such as hesperidin) with an anti-inflammatory role
- ✓Fast carbohydrates useful for replenishing glycogen stores after intense endurance training
- ✓Hydrating and tasty, a more nutritious option than fizzy sodas, especially when it is 100% natural
- ✓The vitamin C in the juice improves absorption of non-heme iron from plant foods eaten at the same meal
Considerations
- !The lack of fiber compared with whole fruit means a faster rise in blood sugar and lower satiety
- !Liquid calories do not curb appetite - a 250ml glass adds ~113 calories you drink without feeling full
- !Many store juices contain added sugar or come from concentrate - choose the 100% squeezed, no-added-sugar version
FitAzi Tip
FitAzi recommends the whole orange over juice whenever possible, for more fiber and greater satiety at the same calories. If you drink juice, measure the portion (a glass, not the whole bottle) and count the calories - it is easy to drink 300 calories of juice without noticing. Keep it as a post-workout fast-carb source.
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Disclaimer
Nutritional values shown are approximate and may vary depending on preparation method and origin. Consult a nutrition specialist for personalized recommendations.