Calories in Orange Juice: Per Glass and Cup

An 8-oz (240 mL) cup of 100% orange juice delivers approximately 112 calories, 26 g of carbohydrates, and 21 g of sugar with almost no fat or protein, per USDA FoodData Central (FDC ID 786762).

Orange juice is one of the most popular breakfast drinks on the planet, yet many people pour far more than a standard serving without realizing how quickly the calories and sugar stack up. Here is a clear look at the numbers across every common portion size.

Calories in Orange Juice by Serving Size

Serving	Volume	Calories	Carbs (g)	Sugar (g)	Protein (g)	Fat (g)
Small juice glass	4 oz / 120 mL	56	13	10	0.9	0.2
Standard cup	8 oz / 240 mL	112	26	21	1.7	0.5
Large glass	12 oz / 355 mL	166	38	31	2.5	0.7
Typical restaurant pour	16 oz / 473 mL	221	51	42	3.4	1.0

Source: USDA FoodData Central, 100% pasteurized OJ, values rounded to the nearest whole number.

Macros at a Glance

Orange juice is almost entirely carbohydrate-driven. At the 8-oz mark, roughly 93% of calories come from carbs, about 6% from protein, and under 4% from fat. It is a notable source of vitamin C (about 124 mg per cup, exceeding the daily RDA) and folate (about 74 mcg, roughly 18% of the daily value). Potassium comes in at around 496 mg per cup, comparable to a medium banana. What is missing is fiber — the juicing process removes virtually all of the pulp’s dietary fiber, leaving under 0.5 g per cup.

If you are tracking macros, use our macro calculator to see exactly how an 8-oz glass fits into your daily targets before you pour.

Does It Fit Your Goals?

Weight loss: A single large restaurant-style pour of OJ can hit 220 calories before you have touched your food. Because liquid calories do not trigger satiety signals as effectively as solid food, those calories rarely compensate for less eating later in the day. If you are running a calorie deficit, treating OJ as an occasional 4-oz (56-calorie) portion rather than a free-pour drink makes it far easier to stay on target. For a deeper look at how daily totals affect fat loss, see counting calories to lose weight.

Blood sugar and prediabetes: Orange juice has a glycemic index in the 50–60 range and a meaningful glycemic load — a 12-oz glass can push the glycemic load to around 18, which is in the high category. Without fiber to slow absorption, the sugar hits the bloodstream quickly. People managing blood sugar may find that eating a whole orange (about 65 calories, 3 g fiber) is a better trade-off. Use our glycemic load calculator to model how a serving of OJ affects your meal’s overall glycemic impact.

Athletes and active people: For someone who needs fast carbohydrates before or after training, a 12-oz glass of OJ is a practical source of quick-release sugar and electrolytes. The context matters — calories that are a liability at a sedentary breakfast become an asset around a workout.

Practical Takeaways

• Measure your pour. A “glass” in most households is 12–16 oz, not 8 oz — that doubles or triples the calorie count versus the label serving.
• Fresh-squeezed and pasteurized OJ have nearly identical calorie counts per ounce.
• “From concentrate” OJ, reconstituted as directed, matches not-from-concentrate in calories.
• Adding pulp increases fiber slightly (under 1 g per cup) but does not materially change the calorie or sugar content.

Next time you pour a glass, snap a photo in CalEye and get the full calorie and macro breakdown logged in seconds.