How Much Potassium In Orange Juice?

Orange juice is one of the healthiest types of juice and the number one choice for breakfast in the morning for anyone who doesn’t like to drink coffee or tea. There are many benefits to drinking orange juice, one of the most important being the fact that it’s a good source of dietary potassium. Orange juice potassium content is a good source of benefits for health, including benefits for high blood pressure, muscle cramps and spasms, and bone density. Potassium from orange juice is also readily available for absorption which is what also makes orange juice one of the best foods to get your daily potassium from.

How much potassium per day?

The average adult with an estimated daily calorie intake of 2000 kcal (kilocalories) needs 4700 mg (milligrams) or 4.7 g (grams) of potassium per day, according to the new dietary guidelines for essential vitamins, minerals and other dietary nutrients. The recommended daily intake (RDI) of potassium has been raised from 3500 mg (3.5 g) per day to 4700 mg (4.7 g) which marks a significant increase.

Orange juice potassium

How much potassium in orange juice?

  • There are 200 milligrams (mg) of potassium in 100 milliliters (ml) of raw 100% orange juice.
  • There are 200 mg of potassium in 100 ml of freshly squeezed orange juice.
  • There are 177.8 mg of potassium in 100 ml of 100% orange juice, canned, bottled or from a carton.
  • There are 184.6 mg of potassium in 100 ml of canned, unsweetened orange juice.
  • There are 188 mg of potassium in 100 ml of light orange juice with 40% to 50% juice.
  • There are 188 mg of potassium in 100 ml of frozen, reconstituted, 100% orange juice.
  • There are 188 mg of potassium in 100 ml of light orange juice with no pulp.
  • There are 629 mg of potassium in 100 g of orange juice frozen concentrate, unsweetened and undiluted.

How much potassium in a cup of orange juice?

  • On average, there are 496 milligrams (mg) of potassium in one cup of raw 100% orange juice, or 248 grams (g).
  • There are 496 mg of potassium in one cup (248 g) of freshly squeezed orange juice.
  • There are 441 mg of potassium in one cup (248 g) of 100% orange juice, canned, bottled or from a carton.
  • There are 458 mg of potassium in one cup (248 g) of canned, unsweetened orange juice.
  • There are 466 mg of potassium in one cup (248 g) of light orange juice with 40% to 50% juice.
  • There are 446 mg of potassium in one cup (248 g) of frozen, reconstituted, 100% orange juice.
  • There are 466 mg of potassium in one cup (248 g) of light orange juice with no pulp.
  • There are 1559 mg of potassium per 248 g of orange juice frozen concentrate, unsweetened and undiluted.

Orange juice potassium content

Is orange juice high in potassium?

One serving of 100% orange juice at 240 ml provides a little over 10% of daily potassium values for the average adult.

Just how high in potassium is orange juice? How much of daily potassium values does a typical serving of orange juice cover? The serving size for orange juice for the average adult is approximately 240 ml (milliliters) which is the equivalent of about 8 ounces of juice. That would mean that one serving of 100% orange juice would provide 480 mg of potassium which accounts for a little over 10% of daily potassium values for the average adult (10.2% potassium, to be more exact).

100 grams of chestnuts provide 10% of daily potassium, as much as one serving of orange juice.

  • 100 ml of 100% orange juice provides 4.25% of daily potassium requirements for the average adult.
  • 1 cup of 100% orange juice at 248 g per cup provides 10.55% of daily potassium requirements.
  • 100 g of orange juice frozen concentrate, unsweetened and undiluted, provides 33.33% of daily potassium.
  • 50 g of orange juice frozen concentrate, unsweetened and undiluted, provides 16.66% of daily potassium.
  • 25 g of orange juice frozen concentrate, unsweetened and undiluted, provides 8.33% of daily potassium.

How much orange juice do you have to drink to get your daily potassium?

To get all the potassium you need in a day, you would have to drink almost 10 cups of orange juice.

The average adult needs an estimated 4700 milligrams of potassium per day, or 4.7 grams. One cup of orange juice at 240 ml provides a little over 10% of daily potassium requirements. This would mean that you would have to drink almost 10 cups of orange juice to get your daily potassium (9.8 cups, to be more exact).

100 grams of hazelnuts, 100 g of cashews and 100 g of sunflower seeds provide 14% of daily potassium, about 40% more than one serving of orange juice.

Of course, that much orange juice per day every day is excessive, and bound to cause side effects and adverse reactions. This is why it’s best to get your daily potassium from a variety of foods rich in the mineral.

100 grams of pistachios provide 22% of daily potassium, more than double the potassium content in one serving of orange juice

Some of the most readily available foods with a good content of potassium include most nuts and seeds (pistachios, acorns, cashews, hazelnuts, chestnuts, Brazil nuts, pumpkin seeds, sunflower seeds, pine nuts), legumes (fava beans or broad beans in particular, but also beans), dried fruit (dried apricots) and fruit and vegetables (avocado, bananas, chard, beet greens, cauliflower, carrots, butternut squash, Brussels sprouts, broccoli).

Orange juice potassium content vs bananas

Does orange juice have more potassium than bananas? 100 grams of banana provides 358 mg of potassium which is 7.6% of daily potassium for the average adult. By comparison, 100 ml of orange juice provides 200 mg of potassium which is only 4.25% of daily potassium requirements for the average adult.

One serving of banana provides 9.6% of daily potassium vs one serving of orange juice which provides 10.2% of daily potassium.

However, banana serving size is 126 grams of the fruit which gets you 451 mg of potassium and accounts for almost 9.6% of daily potassium requirements. The serving size for orange juice is one cup or 240 ml or 8 ounces of juice which gets you 480 mg of potassium and accounts for about 10.2% of daily potassium requirements.

One serving of banana is 126 grams vs one serving of orange juice which is 240 ml, 8 ounces or one cup.

The difference between the potassium content of orange juice vs the potassium content of bananas is not very big so you can choose either of them to get your daily potassium from. Ideally, because variety in the diet is good, you can both eat bananas and drink orange juice and get close to 20% of your daily potassium. There are many benefits to eating bananas and drinking orange juice. But if you don’t like or can’t have one of them for various reasons, then there are plenty of options out there.

What are the benefits of drinking orange juice?

Orange juice is a healthy addition to most diets. The number one benefit of orange juice is that it’s hydrating, and has tonic properties from natural sugars and a good content of minerals with electrolyte properties such as potassium, magnesium and calcium. Drinking orange juice has a revitalizing effect and energizing properties.

Orange juice is also not very high in calories: just one cup of juice at 248 grams provides only 112 calories which is very little. You can definitely drink orange juice every day and it will not contribute too much to your daily intake of calories.

Orange juice is also high in vitamin B1 which provides benefits for health such as maintaining quick reflexes, combating neurological symptoms such as tingling in hands and feet, and water retention. Thanks to its good content of vitamin B1, orange juice is also good for pregnant women as it helps with the normal development of the brain and nervous system of the baby during pregnancy.

And one of the most relevant nutrition facts of orange juice is that it has a high content of vitamin C, providing close to 150% of the minimum daily intake of vitamin C for the average adult per cup. Vitamin C stimulates the production of collagen for better skin elasticity, and has antiaging effects, anti-inflammatory action and immuno-stimulating properties.

Potassium in orange juice helps the body absorb calcium in bones for better bone density and stronger bones and teeth. Thanks to its potassium content, orange juice is also good for high blood pressure and actively helps lower blood pressure numbers. Drinking orange juice also supports muscle function and helps combat painful muscle cramps, muscle spasms and contractions.

However, orange juice is high in organic acids such as citric acid which cause increased production of stomach juice and acid reflux. The organic acids in the juice also irritate the stomach lining and can cause stomach upset in gastritis. This is why the best time to drink orange juice is in the morning, after you eat breakfast, or later on, but still in the first part of the day, also after eating. However, if you have acid reflux, gastritis or a stomach ulcer, it’s best to get your potassium from other foods.

This post was updated on Saturday / April 10th, 2021 at 10:21 PM