How much sugar is in a glass of orange juice?

I enjoy drinking orange juice, but I don't know how much sugar is in a glass. Is it okay to drink it every day? (Dan, 31, Hanoi)

Answer:

The amount of sugar in a glass of orange juice depends on how many oranges are used, assuming no added sugar. There are 9 grams of sugar in 100 grams of oranges.

Typically, sugar should make up 10% of your total daily energy intake. For example, if you consume 2,000 kcal per day, the sugar intake should not exceed 10%, which is 200 kcal. Each gram of sugar provides 4 kcal. Therefore, you should not consume more than 50 grams of sugar daily. Similarly, if you consume 1,600 kcal per day, the maximum sugar intake is 40 grams. Overweight or obese individuals should halve this amount, to about 20-25 grams of sugar.

Therefore, you should be aware of the sugar content in your food and balance it with your total daily calorie intake. You can drink a glass of orange juice daily if it doesn't exceed your recommended sugar intake.

In general, eating fruit is essential; you just need to balance the sugar portion in your daily diet. Understanding sugar content helps you adjust your daily intake. Consuming too little sugar can lead to hypoglycemia, while excessive intake can lead to calorie accumulation and obesity.

Oranges are a nutritious fruit that benefits your health. The high vitamin C content in oranges can help stimulate the production of white blood cells, thereby boosting your immune system and helping your body fight diseases. Oranges have also been shown to have anti-inflammatory, anti-tumor, anti-coagulant, and strong antioxidant effects.

Orange juice also contains vitamin A, copper, folate, and thiamine (vitamin B1), which help maintain optimal immune system function and protect your body from external threats.