Is Orange Juice Good for Weight Loss?

Last Updated on May 13, 2021 by Amanda P. Brown

Orange is a type of citrus fruit that we often eat. The presence of orange calories is very low in quantity, and it is full of nutrients, fiber, and vitamin C. But is orange juice good for weight loss? Yes, probably all we may not know is that orange is a fruit among such fruits that burn belly fat. Furthermore, the orange diet is beneficial for a person to promote healthy skin and minimize several diseases. You will get more glowing skin and a healthy immune system as the benefits of drinking orange juice.


Orange is a colored fruit that we eat most often on our regular days. It grows on a 10 meters high tree, which was previously used to grow in South and East Asia, especially in China and India. But, now, it grows in many different parts of the world. Usually, this fruit has a tough, shiny orange skin, and it is divided into “segments” on its inside. These inside segments have thin, tough skins that hold all the little sections together with juice inside. 

Types of Oranges

Whether it is sweet or sour, oranges are available in many species around the world. Some of them are:

  1. Valencia
  2. Mandarin
  3. Cara Cara
  4. Blood Oranges
  5. Navel
  6. Seville
  7. Jaffa


For eating oranges, you have to peel their skin first. And then enjoy this sweet fruit full of vitamin C and minerals.

One medium-sized orange (weighing about 131 g) contains:

  • 61.6 calories
  • 0.16 g of fat
  • 237 g milligrams of potassium
  • 15.4 g of carbohydrate
  • 12.2 g of sugar
  • 1.23 g of protein

According to U.S. Dept. of Agricultures guideline, a medium-sized orange supplies the following percentage of minerals and vitamins of a person’s daily requirement:

  • Vitamin C: 92.93% for females and 77.44% for males
  • Thiamin: 10.36%  
  • Folate: 9.83%  
  • Fiber: Depending on age and sex, at least 9.34%, 
  • Calcium: Between 4.36% and 5.24%, depending on age
  • Potassium: 5.04%

 There are also choline and Zeaxanthin found in oranges, which helps sleep, muscle movement, and memory. They help to transmit nerve impulses and assist the fat absorption process. Again, Zeaxanthin is a form of carotenoid antioxidant which decreases chronic inflammation very well. 

Is Orange Juice Good for Weight Loss? – Beneficial or Not:

Orange Juice

From the above discussion, it is clear that the percentage of calories and fat in an average-sized orange is very low. That means if a person drinks orange juice daily, he/she will not gain much weight. Therefore, a person can drink orange juice without being worried. 

Besides, it contains a good vitamin C percentage and supplies a water-soluble nutrient supporting the body with antioxidants. Again, it is also useful for eye health. In the metabolization of fat molecules, vitamin C has a particular function.

A journal of American College of Nutrition published in 2005 shows that those who intake a higher quantity of vitamin C have lower body mass indices (BMI) because vitamin C deficiency can slow down the fat mass. For the presence of vitamin C, orange juice affects fat and causes weight loss yet. 

Furthermore, oranges have the nutrients choline, which can help absorb fat and reduce chronic inflammation. 

Therefore, for the presence of the vitamin mentioned above and mineral, if a person regularly eats a definite amount of orange juice, his/her body’s extra fats will definitely start burning. That’s why orange is considered one of the best fruits for weight loss. But it would be best if you kept in mind that it is not a quick way for weight loss.

Orange Juice Benefits:

According to some research, 83% of normal orange is water. So, eating oranges will also keep you dehydrated and healthy. 

Again, it has potassium and carbohydrate. It will help your food to digest properly, keep your stomach healthy, and boost your immune system yet. 

Then, because of choline and ZeaxanthinZeaxanthin’s presence, drinking orange juice will be useful for sleep, muscle movement, and memory. 

It also helps nerve pulse transmission, decreases chronic inflammation and leads to fat absorption. Drinking orange juice is very useful in reducing inflammation because oranges have Zeaxanthin, a type of carotenoid antioxidant.

Furthermore, the skin, liver, heart, and eye will get benefit from drinking orange juice. So, it is proven that oranges are capable of reducing weight and good for many more purposes.

Disadvantages of Orange Juice 

Though eating oranges have a lot of benefits, besides them, they have some side effects too. Major 5-disadvantages of drinking orange juice are mentioned below.

  • Blood Sugar

For a limited amount, orange is beneficial. But drinking orange juice daily in the morning can be harmful because drinking orange juice can raise blood sugar levels in an empty stomach.

  • Stomach Problems

A person should eat a limited amount of oranges. Excessive vitamin C intake can harm the stomach. Again, the other element of orange is the fiber. If you drink an excessive amount of orange juice, it can cause stomach problems like pain and diarrhea.

  • Bone Damage 

Because of the sourness of orange, problems in bones and swelling in joints can happen. Again, as we know, it has vitamin C in it, so the excess of vitamin C can cause calcium loss in the body that also creates bones related problems. Besides, problems of osteoporosis also can be increased by eating too much orange.

  • Reflux

Eating orange on an empty stomach can boost stomach acid production and cause acid reflux throughout the day with gas problems, bad mood, sour belts, chest irritation, and sour belching.

  • Increase Weight

We know that, for maintaining the metabolism of the body, vitamin C is essential. But if your consumption is high enough, it can spoil your metabolism, and your weight will increase rapidly in this situation. Poor metabolism can trigger weight gain problems. Therefore, everyone should avoid drinking a high-amount of orange juice.

Final Verdict

Overall, we can say that orange is one of the good fruits for weight loss. Though it is not a quick process, it works. But you should keep in mind that there is a limit to how many oranges a day to lose weight. 

Overconsumption of oranges can be proved harmful. But, as there are many benefits of drinking orange juice and cutting extra fat, it is good for our health and skin. Therefore, to keep the body fit and stay healthy, it is necessary to drink orange juice regularly. We hope now you have no confusion on is orange juice good for weight loss or not. 

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