A study by the Complutense University of Madrid supports the inclusion of orange juice in a balanced diet, showing that its caloric contribution from natural sugars aligns with both World Health Organization (WHO) guidelines and Spanish regulations for individuals over the age of four.

Modern nutritional recommendations emphasize a diet rich in plant-based foods — such as fruits, vegetables, legumes, whole grains, and nuts — complemented by moderate consumption of animal-based products. This dietary pattern, typical of the Mediterranean Diet, is associated with better overall health and a reduced risk of chronic diseases.

Among the notable foods in this diet is orange juice, which is widely consumed in Spain. But is fruit juice — and orange juice in particular — truly compatible with a healthy diet?

Natural Sugars and International Guidelines

The World Health Organization recommends that free sugars — including added sugars and those naturally present in honey, syrups, fruit and vegetable juices, and juice concentrates — should account for no more than 10% of total daily caloric intake. For added health benefits, WHO suggests reducing this amount to below 5%.

In Spain, Royal Decree 781/2013 establishes that commercial fruit juices cannot contain added sugars. Any sugars present must be naturally occurring in the fruit from which the juice is made. Furthermore, the °Brix level (a measure of sugar content) must reflect the juice as extracted from the fruit, and it may not be altered — unless mixed with juice from the same fruit species.

Orange Juice: Nutritional and Caloric Analysis

The study titled “Revisión de los zumos de frutas en relación con su contenido en azúcares y su contribución al valor calórico de la dieta, con especial incidencia en población infantil y juvenil”, presented by Montaña Cámara and collaborators at the Congreso Nacional de Ciencias Hortícolas (SECH 2025), held in June in Valencia (Spain), focused specifically on orange juice.

Findings showed that orange juice contains an average of 8.8 g of sugar per 100 ml — or approximately 13.2 g per standard 150 ml serving. This amount provides around 52.8 kcal from natural sugars (EFSA, 2023).

When compared with WHO recommendations, a 150 ml serving of orange juice contributes less than 5% of the recommended daily caloric intake from sugars for individuals over four years old. For children aged 1 to 3, this amount remains below the 10% threshold set by the WHO. These findings suggest that orange juice can meet international health standards and be part of a healthy, balanced diet.

This study is part of the OTRI UCM Art.60 and Intercitrus Projects (Refs. 48-2024 and 271-2025).

Sources

• Montaña Cámara, M., et al. (2025). Revisión de los zumos de frutas en relación con su contenido en azúcares y su contribución al valor calórico de la dieta, con especial incidencia en población infantil y juvenil. Trabajo derivado de los Proyectos OTRI UCM Art.60 Intecitrus (Ref. 48-2024 y 271-2025). Congreso Nacional de Ciencias Hortícolas, SECH 2025, Valencia, España.
• European Food Safety Authority (EFSA). (2023). Tolerable upper intake level for dietary sugars. EFSA Journal, 21(6), 1–121. https://doi.org/10.2903/j.efsa.2022.7074
• Gobierno de España. (2013). Real Decreto 781/2013, de 11 de octubre, por el que se aprueba la norma de calidad para los zumos de frutas y determinados productos similares destinados a la alimentación humana. Boletín Oficial del Estado, 247, 82869–82878. https://www.boe.es/eli/es/rd/2013/10/11/781