Is your favorite orange juice healthy? Here’s how you can tell

Is squeezing in a glass of orange juice worth it?

Orange juice is known for being a drink that can provide an immunity boost, thanks to a high content of antioxidants and micronutrients such as vitamin C and potassium.

But whether or not the beverage is actually healthy depends on what’s in it.

“Orange juice can definitely be a healthy addition to a well-balanced diet, but not all orange juice is created the same,” registered dietitian Maggie Michalczyk told Parade.

While shopping for orange juice might seem like an easy decision, Michalczyk stressed that you should still look at the nutrition label before putting it in your grocery cart.

“Orange juice can be a part of a healthy diet because it’s packed with vitamin C, potassium and other essential nutrients,” she said. “However, some types of orange juice might contain added sugars and fewer nutrients than freshly squeezed or 100% natural options.”

According to the National Institutes of Health, the Recommended Dietary Allowance (RDA) of Vitamin C intake for adults aged 19 and older is 90mg for males and 75mg for females.

Additionally, the American Heart Association recommends limiting added sugar to a daily intake of 36g for men and 25g for women.

Sunny D, for example, contains 100% of the daily value (DV) of Vitamin C and 12g of added sugars in one 8 fl oz serving of orange juice. A 12 fl oz serving of Bright & Early OJ has just 20% DV of Vitamin C and 17g of added sugars.

However, both pack in a good amount of sugar. Dietary guidelines for Americans recommend that sugar be limited to Less than 10% of calories per day. For a 2,000-calorie-a-day diet, that’s about 50 grams of sugar daily.

Michalczyk suggests looking for orange juices that are made with just one ingredient: oranges.

Brands that use just the solo ingredient — including Natalie’s organic orange juice and Simply orange juice — have no added sugars, just the natural sugars that come from the fruit itself.

“For the healthiest option, choose 100% pure orange juice without added sugars or artificial ingredients. Look for labels that say ‘100% juice’ or ‘not from concentrate’ to ensure you’re getting the most nutrients,” Michalczyk advised.

She added that the nutrients and antioxidants in natural orange juice can promote healthy skin, heart health and increased immunity in the long run.