Hmmm… Juice or fruit for breakfast?

Just because it’s made from fruit, doesn’t mean it’s the best choice.

Does juice or fruit make a healthier breakfast?

Did you know that 12 ounces of fresh orange juice has

  • 170 calories?
  • 45 grams of carbohydrates?
  • 0.7 grams of fiber?

According to ADC Registered Dietitian Neelu Kohli, that is equivalent to eating three small oranges. Even a 6 ounce glass of orange juice can set you back up to 100 calories.

Juice can also cause your blood sugar to spike and insulin to surge, which can make you hungrier.

Think “whole” fruits

Instead of drinking juice in the morning, reach for whole fruit instead.

Kohli says whole fruits are rich in fiber, which is mainly present in their skin and pulp. By juicing the fruit, we lose fiber.

Eating whole fruit is much more satisfying and provides satiety, so it can help curb your appetite.

In fact, one small orange will provide 3.0 grams of fiber. Compare that to the 0.7 grams of fiber in juice!

So next time, think about reaching for that fresh apple or cup of strawberries instead of a glass of juice.


Academy of Nutrition and Dietetics


  1. Avatar Steven Leary says

    I don’t know about you, but this article made me thirsty for juice! The picture of the orange next to the orange juice just made the juice look tastier. I wasn’t even thinking about drinking juice for breakfast until I saw the article. You are absolutely right, though, juice has a lot of sugar.