Orange juice glycemic index
Orange juice has a glycemic index of 48, which is low. A 250 ml serving (1 glass) has a glycemic load of 12 (medium).
Also known as: OJ, fresh orange juice
- Serving250 ml
- Available carbs26 g
- Fiber0.5 g
- Sugars21 g
- Protein1.8 g
- Calories113 kcal
Serving: 1 glass.
What to know
Orange juice is low GI on paper, but a glass has about three times the glycemic load of a whole orange and far less fiber. A small glass with a meal is better than a large one on its own.
Glycemic load by portion size
GI stays the same whatever you eat, but glycemic load scales with the amount: eating twice as much doubles the effect on blood sugar.
| Amount | Available carbs | Glycemic load | |
|---|---|---|---|
| 50 ml | 5.1 g | 2 | Low |
| 100 ml | 10 g | 5 | Low |
| 250 ml · 1 glass | 26 g | 12 | Medium |
| 500 ml · double serving | 51 g | 24 | High |
What the studies found
The value of 48 is the mean calculated by the authors of the International Tables of Glycemic Index (2021) across 5 studies. Results are fairly consistent (41 to 57).
Each dot is one study. Green dots followed the ISO 26642 standard method.
- 41 · New Zealand 2019
- 46 · Canada 1981
- 53 · Australia 1994
- 54 · Australia 2007
- 57 · USA 1986
Orange juice compared with other drinks
Similar low-GI foods
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Frequently asked questions
Is orange juice low glycemic?
Yes. With a GI of 48, orange juice is in the low range (55 or less).
What is the glycemic load of orange juice?
A 250 ml serving (1 glass) has a glycemic load of 12, which is medium. Glycemic load combines GI with the amount of carbohydrate in the portion: 10 or less is low, 11 to 19 medium and 20 or more high.
Can people with diabetes eat orange juice?
With a GI of 48 and a medium glycemic load per serving, orange juice can be part of a diabetes-friendly diet with attention to portion size and pairing it with protein, fat or fiber. Everyone responds differently, so talk to your doctor or dietitian about your plan.
How many carbs are in orange juice?
A 250 ml serving has about 26 g of total carbohydrate, including 0.5 g of fiber, leaving 25.5 g of available carbohydrate (the part that raises blood sugar). Per 100 g: 10.4 g of carbohydrate.
Nutrition facts
| per 100 g | Serving (250 ml) | |
|---|---|---|
| Calories | 45 kcal | 113 kcal |
| Carbohydrates | 10 g | 26 g |
| Available carbs | 10 g | 26 g |
| Fiber | 0.2 g | 0.5 g |
| Sugars | 8.4 g | 21 g |
| Protein | 0.7 g | 1.8 g |
| Fat | 0.2 g | 0.5 g |
Source: USDA FoodData Central, Orange juice, raw (Includes foods for USDA's Food Distribution Program) (SR Legacy, FDC 169098). Available carbohydrate = total carbohydrate minus fiber.
Sources: Atkinson FS, Brand-Miller JC, Foster-Powell K, Buyken AE, Goletzke J. International tables of glycemic index and glycemic load values 2021: a systematic review. Am J Clin Nutr. 2021;114(5):1625–1632. USDA FoodData Central. How we calculate each value: Methodology & sources.
Data last reviewed 2026-09-29.