How Much Juice in One Orange?

Imagine this: a cooling fresh homemade orange juice on a hot summer day, in your back garden or your home.

That dream can become reality, as it’s really easy to make fresh orange juice at home with the right appliance!

But how much juice is there in one orange? And how many do you need for a glass?

This comprehensive guide aims to give you all these answers so you can enjoy your homemade juice, without overbuying or underbuying oranges!

How much juice is there in one orange?

The amount of juice in one orange may change according to the season you’re in and the size of your orange. The fruit seasons are listed in a later section (types of oranges in the USA).

For a medium orange, the juice you’ll get is four to five tablespoons or a quarter to a third of a cup.

So one orange contains 75 to 85ml of juice, which is a third of a cup.

How do you get more juice out of an orange?

Here are a few tips to help you get as much juice as you can from your orange:

  • To break the membranes (which take a lot of space in oranges), put your orange for 10 to 15 seconds into the microwave.
  • Never squeeze with your hands if you can avoid it! Otherwise, you’ll get very little juice.
  • No need to peel the orange, just slice the orange in half and juice each side.
  • Cut your orange into quarters. This is useful if you’re using a hand juicer, to get the most juice out of the orange. It also makes it easier to remove the seeds.
  • Roll the oranges on a cutting board before cutting them in half, while holding them firmly, to get more juice.
  • If you can, purchase locally grown oranges for a natural and fresh flavour.

How many oranges do you need for one cup of orange juice?

You’ll usually need three to four whole medium oranges for a 250ml glass (8.5fl oz), but it may vary depending on the size of your oranges and the current season.

Usually, you get oranges from a market so they won’t change much in size or variety, so you can safely use three medium oranges to get one glass of orange juice.

The average supermarket orange weighs 4.7 ounces (133.25g). So you basically need one to two pounds of oranges, as one pound of orange usually consists of three oranges.

The bigger your orange, the more juice you’ll have. And the smallest your orange, the less juice you’ll have. It’s that simple!

How to choose the best orange to get the most juice?

Here are some additional things to consider whilst picking the oranges you want to juice:

  • Choose thin-peel oranges to get more juice
  • Choose oranges that have fewer seeds, which leaves more space for the juice
  • Choose a thin pit orange. Although a thick pit is healthy, you will get more juice with a thinner one.
  • Choose heavier oranges, they will have more juice content
  • Choose glossy oranges, they will more likely be in season and thus provide more juice. Otherwise, if they’re not in season, they will be drier and provide less juice.

How much zest is there in one orange?

Zest is the outer coat peel of citrus fruit. It’s often used as a flavoring, as it’s very aromatic.

My personal tip is to add it to your cooking or baking, to give it a sweet tanginess!

Usually, you get around 1 to 1.5 tablespoons per orange, if you use a micro plane or box grater.

Additional information

Popular types of oranges in the USA, juice factor, and their fruit calendar

There are over 600 types of oranges in the world, with different flavors, aromas and juiciness. They each grow in different fruit seasons. Most have a season that doesn’t last more than one month, except Navel oranges, which are the most popular.

Here is the list of the seasons for the most popular varieties of oranges in the USA:

  • Cara cara oranges: The starting month for them is March and the end month is also March. The inside of them is red, although the outside is orange-toned. They are sweet, so they are perfect for orange juices.
  • Mandarin oranges: The starting month for them is December and the end month is January. These are small and a variety of oranges. They are seedless and full of juice. They are also known as mandarins or tangerines.
  • Navel oranges: The starting month for them is November and the end month is May. They are the largest of oranges with thin skin and have a pure orange flavor, which explains their popularity.
  • Temple oranges: The starting month for them is February and the end month is March. They are easy to peel and have thick skin. They have a lot of juice and are orange inside.
  • Valencia oranges: The starting month for them is April and the end month is December. These are the most popular for juicing, as they are not too sweet nor too bitter, and don’t have many seeds. Not only are they easily accessible in supermarkets, local stores or organic grocers, but you can also get a third of a cup of juice from one valencia orange!

What material to use for juicing

Below is a list of the material you can use to make orange juice and how to use it.

These are great for saving you time and pressing out as much juice from your orange as possible. Plus, most of the seeds will be sorted and not be in the actual juice.

You can also use all of these for lemons, limes and grapefruits.

Hand juicer

Whether plastic, metal or glass, you just need to slice your oranges in half and then press each individually with your hand and turn it until all the juice is squeezed out.

Electric citrus juicer

These will extract most of the citrus, so you waste as little as possible.

That’s what I have at home, it’s a cheap option and it works great! I often make orange juice at home because of it. It feels likes a luxury to have fresh-pressed juice in the mornings, and gives you zest for the day!

Masticating/Cold-press juicer

This is definitely the premium juicer. It is the most expensive option but it extracts everything from your orange or other fruit/vegetable.

There are multiple health benefits to drinking cold-pressed juice, as it’s the juicing option that keeps most nutrients of the fruit/vegetable once juiced.

I also have this at home, but I’d say between all these options, I prefer the electric juicer. It’s quick and convenient, plus you don’t need to clean your cold-press juicer for hours after.

A juicer is harder to clean, so I’d recommend using it in mixed veg and fruit juices, such as green juices.

Can you juice the entire orange in a cold-press juicer? Skin and all?

You can juice the entire orange with this machine, including the skin, which is full of vitamin c, magnesium, fiber and potassium.

Some people don’t like it as it can be bitter. Also only do that with organic oranges or if you know the farm doesn’t use pesticides.

Avoid doing that with supermarket oranges, as they can carry chemicals that can cause stomach problems.

What are the benefits of orange peel?

Orange peel is full of potassium, magnesium, fibre, vitamin B2 and B6.

You can add it to your juice but it will be bitter!

Is it healthier to drink fresh orange juice or eat a fresh orange?

Consult your doctor or nutritionist if you have any doubts, but usually, it’s better to eat an orange, as it’s full of fiber and vitamin C.

This is just because some orange juices can have high sugar content. However, that’s not a problem if you juice your oranges, instead of buying orange juice.

If you still prefer to buy it, make sure to check the nutrition label and how much sugar there is. Also, check the maximum sugar intake you should have per day.

How to store oranges and fresh orange juice

Here is what you need to know to keep your oranges juicer for longer and keep your homemade orange juice fresh:

  • Put your oranges in front of the highest shelf of your fridge. They will keep their juiciness for about two weeks, no matter what variety.
  • Preferably juice before serving your homemade orange juice, to avoid loss of vitamin C. Ideally, wait no more than 30 minutes before drinking it.
  • If you choose to freeze leftover fresh juice, store it in an airtight container, like a Tupperware or a closed container. Your juice will keep for about a month in the freezer.
  • Avoid freezing whole oranges or any kind of citrus. Otherwise, the frozen fruit will thaw and explode the cells inside. You can tell when the citrus is mushy and has a dry pulp.

How much sugar is there in a glass of orange juice?

In a 250ml glass or 8-ounce glass, pure orange juice (unsweetened) contains 21 grams of sugar.

Vitamin C benefits

Vitamin C is an antioxidant, which is vital for our health. It’s also known as ascorbic acid, L-ascorbic acid, and L-ascorbate.

It’s good for better iron absorption, help the body produce collagen, boosts the immune system, is great for healing, and has many other benefits.

Oranges and oranges juice are some of the highest sources of vitamin c in food.

Vitamin C could also help you prevent the formation of free radicals which induce cancer cells.

Additional benefits to drinking orange juice or eating an orange

One medium orange, which weighs around 131g and is 61.6 calories, contains a person’s daily requirement of essential vitamins and nutrition.

It also contains choline and zeaxanthin, which are good for the nervous system and reduce inflammation.

Here are some additional benefits:

  • oranges are good for your blood pressure, as they are low in sodium.
  • oranges are a source of fibre and potassium, which are good for heart health.
  • oranges are a good addition to your diet, no matter if you’re losing, gaining, or maintaining weight
  • oranges keep your skin healthy, as it contributes to collagen production, which improves elasticity and youthfulness of your skin. Plenty of skincare brands use vitamin c as their main ingredient. So, by drinking orange juice, your skin will improve!

Final thoughts

At the end of the day, how much juice you get depends on the freshness, juiciness, variety, and size of oranges you get.

Also, it depends on what material you use to make fresh orange juice. But usually, one medium orange has four to five tablespoons of juice.

Your breakfast will dramatically improve with orange juice, and that vitamin C in oranges will keep you healthy.

Whenever you next crave orange juice, you can make it from your home. No need to worry about how much sugar you’re consuming or overpaying your store-bought juice.

Or, if you prefer to drink it in a cafe or buy it at your local supermarket or store, you now know how many oranges are in your orange juice!

Either way, enjoy your orange juice, now that you’re an expert!

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