Orange juice, raw (Includes foods for USDA's Food Distribution Program) & Diabetes
Low glycemic impact for the stated serving. Glycemic load of 5 per 100g.
✅ Nutrition data verified · GL 5/100g · GI 49.1 · TIER 3 ⚠️ GI: Subcategory Estimate
GI estimated from food subcategory average — not directly tested on this food. [1] [3]
How This Food Affects Blood Sugar
Key Nutrition Data
Version Differences at a Glance
The fiber figure here (0.2 per 100g) is the family's floor: about 54% below the family average, where the variants run 0.2-1 per 100g. At 1 mg per 100g, this is the lowest-sodium version in the Orange juice group — about 74% below the family average, with the family spanning 1 to 7 mg per 100g.
Verdicts split across the family: the gentlest option is Includes from concentrate (GL 5.5) and the heaviest is Unsweetened (GL 16.1); this one is low gl. The Orange juice family's GL range is 4.1-16.8 per 100g across 10 versions, enough spread to make the specific choice count. Closest variants worth comparing: Unsweetened, Unsweetened, Includes from concentrate.
Simple Ways to Balance It
💡 Eat Whole, Not Juiced
Whole fruit contains fiber that buffers sugar absorption. Juices remove this fiber, causing a faster glucose spike.
💡 Check Your Own Response
Individual blood sugar responses vary. Use a glucose meter to understand how this food affects you personally.
💡 Glycemic Load Over Glycemic Index
GL accounts for both the speed AND amount of carbohydrate, making it more practical for real-world eating than GI alone.
💡 Pair Carbs With Protein
Adding protein to a carbohydrate-containing meal slows digestion and helps prevent blood sugar spikes.
Glycemic Load by Serving Size
| Portion | Weight | Carbs | Glycemic Load | Verdict |
|---|---|---|---|---|
| ½ Serving | 43g | 4.5g | 2.1 | Friendly |
| Standard Serving | 86g | 8.9g | 4.3 | Friendly |
| Restaurant Portion | 172g | 17.9g | 8.6 | Friendly |
GL ≤10 = Low (Friendly) · 11–19 = Moderate · ≥20 = High (Limit).
The page-level verdict is based on GL per 100g; this table shows how portion size changes the actual GL you get.
Foods to Try Instead
🍎 Olives, pickled, canned or bottled, green
GL 0.3/100g — Low GL
Fiber 3.3g/100g. Rated diabetes-friendly — lower glycemic impact than your current selection.
Olives, pickled, canned or bottled, green & diabetes →🍎 Avocados, raw, all commercial varieties
GL 0.9/100g — Low GL
Fiber 6.7g/100g. Rated diabetes-friendly — lower glycemic impact than your current selection.
Avocados, raw, all commercial varieties & diabetes →🍎 Avocados, raw, California
GL 0.9/100g — Low GL
Fiber 6.8g/100g. Rated diabetes-friendly — lower glycemic impact than your current selection.
Avocados, raw, California & diabetes →🍎 Avocados, raw, Florida
GL 1.1/100g — Low GL
Fiber 5.6g/100g. Rated diabetes-friendly — lower glycemic impact than your current selection.
Avocados, raw, Florida & diabetes →Frequently Asked Questions
How does Orange juice rate for blood sugar control?
Orange juice scores a GL of 5.0 on the glycemic scale. For context, ≤10 is considered low. This is general dietary information and should not replace personalized guidance from your care team.
What is the glycemic load of Orange juice?
Per 100g, Orange juice has a GL of 5.0. This means one standard serving (1/2 cup) provides approximately 4.3 GL — which is low.
What happens to blood sugar after eating Orange juice?
Orange juice affects blood sugar by releasing glucose during digestion. Since its GL is 5.0 (low), it's unlikely to cause problems in standard servings. Individual responses vary — check your glucose monitor.
Is the GI value accurate?
The GI of 49.1 for Orange juice is estimated (Tier 3), not directly ISO-tested on this specific food. It is based on the weighted average GI of foods in the Fruits and Fruit Juices category from the International GI Tables (Atkinson et al., 2021). Actual GI may vary by variety, ripeness, cooking method, and individual response. We display estimated values with full transparency so you can make informed decisions.
Methodology & Sources
Data Tier: TIER 3 — estimated from category average
Glycemic Index (GI): 49.1 — subcategory_avg:Fruits and Fruit Juices. Source: International GI Tables (Atkinson, Brand-Miller et al., Diabetes Care, 2021). University of Sydney GI Research Service.
GL (per serving, 86.0g) = 5.0 × 86.0 ÷ 100 = 4.3
Nutrition Data: USDA FoodData Central, SR Legacy Release (April 2018). FDC ID: 169098. Data are in the public domain (CC0 1.0).
GL Classification: ≤10 = Low (Low GL), 11–19 = Moderate (Eat in Moderation), ≥20 = High (Limit). Based on University of Sydney Glycemic Index Foundation classification.
⚠️ GI value is estimated, not directly ISO-tested on this specific food. Actual GI may vary by variety, cooking method, and individual glycemic response.
Cite this page: GlycemicWise. “Orange juice, raw (Includes foods for USDA's Food Distribution Program) — Glycemic Load & Diabetes Reference.” GlycemicWise, July 2026. https://glycemicwise.com/foods/orange-juice-raw-(includes-foods-for-usdas-food-distribution-program)/
Dietary reference — not medical advice. This page provides evidence-based dietary reference information for general educational purposes. It is not a substitute for professional medical advice, diagnosis, or treatment. Individual blood sugar responses vary significantly. Always check your blood glucose to understand your personal response to foods, and talk to your doctor or a registered dietitian before changing your diet. Data sources are cited above and publicly available from the USDA and the University of Sydney Glycemic Index Research Service.