Much of it is lost in the juicing process, so unless you've got one of the best blenders on hand, you're better off sticking to a whole fruit. Orange juice without pulp contains much less fibre than juice without pulp, which in turn contains less fibre than an actual orange. Then there's the matter of fibre content, as a report from Harvard University (opens in new tab) found, an increased intake in fibre helps with weight loss.
With a 250ml glass containing over twice the calories of a single orange, pasteurised orange juice is condensed, containing much more sugar than the fruit in which it comes from. However, don't start guzzling cartons of orange juice just yet: one big problem with orange juice's weight loss credentials is in its sugar content. It found pasteurised orange juice actually contained more of some beneficial chemicals, while also packing the same amount of vitamin C as whole oranges.
Most women need about 75 milligrams of vitamin C per day, while most men need about 90 grams. To find out, research published in the Journal of Agricultural Food Chemistry (opens in new tab) studied differently processed oranges and orange juices. Peeled, raw mandarin-orange sections provide about 52 milligrams of vitamin C per cup. (Image credit: Getty) Whole oranges vs orange juice: The facts
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