Orange Juice vs Apple Juice: which is healthier?

Per 100g, Orange Juice has 45 calories, 0.7g protein, 0.2g fiber, and 0.2g fat, while Apple Juice has 48 calories, 0.1g protein, 0g fiber, and 0.3g fat. Calories are nearly identical, so Orange Juice usually edges ahead on protein alone.

Which has more calories, Orange Juice or Apple Juice?

Per 100g, Orange Juice has 45 calories and Apple Juice has 48 calories, a difference of 3 calories. In practical terms, 1 cup (8 oz) (112 calories) of orange juice compares with 100g (48 calories) of apple juice.

Which has more protein, Orange Juice or Apple Juice?

Orange Juice leads on protein with 0.7g per 100g; the gap is 0.6g per 100g (Orange Juice 0.7g vs Apple Juice 0.1g). If you are tracking protein targets, that difference compounds quickly across a full day of meals.

Which is better for a low-carb diet, Orange Juice or Apple Juice?

Orange Juice has 10.4g of carbs per 100g compared to 11.4g in Apple Juice, making Orange Juice the easier fit for low-carb or keto plans. Fiber is 0.2g vs 0g per 100g, which also affects net carbs.

Can I substitute Orange Juice for Apple Juice?

Often, yes. Swapping apple juice for orange juice shifts your meal by about 3 calories and 0.6g of protein per 100g, so adjust portions if you are logging macros. Texture and cooking behavior differ more than nutrition in many recipes, so test the swap in small batches first.

Orange Juice

Apple Juice

All Comparisons

Orange Juice vs Apple Juice

Orange Juice

Wins in 4 of 6 categories

Compare Orange Juice and Apple Juice calories, protein, and nutrition. See which fits your diet goals.

Verdict (USDA data)

Per 100g, Orange Juice has 45 calories vs Apple Juice's 48.

Sources: Orange Juice (FDC 169098) · Apple Juice (FDC 2003590)

Nutrition Comparison (per 100g)

Nutrient	Orange Juice		Apple Juice
Calories	45	vs	48
Protein	0.7g	vs	0.1g
Carbs	10.4g	vs	11.4g
Fat	0.2g	vs	0.3g
Fiber	0.2g	vs	0g
Sodium	1mg	vs	5mg

Winner determined by: fewer calories, more protein, more fiber, less fat, less sodium

Source: USDA FoodData Central. Orange Juice: FDC 169098 · Apple Juice: FDC 2003590.

When to Choose Each

Choose Orange Juice when:

You need more protein (0.7g vs 0.1g per 100g)
A typical portion is 1 cup (8 oz) (112 calories)

See full Orange Juice nutrition

Choose Apple Juice when:

A typical portion is 100g (48 calories)
Apple Juice fits the dishes you already cook

See full Apple Juice nutrition

Frequently Asked Questions

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Last updated: 2026-01-30

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