Two oranges when juiced typically produce around 1 cup of juice. The exact amount can vary depending on the size and variety of the oranges. On average, one medium orange yields around 1/2 cup of juice. So juicing two oranges would produce approximately 1 cup of juice. However, larger oranges like navel oranges may yield up to 3/4 cup each. While smaller oranges like mandarin oranges may only yield around 1/3 cup each. The juiciness of the orange can also impact the amount of juice extracted.
Factors That Affect Juice Yield
There are several factors that affect how much juice you can get out of oranges:
Orange Variety
Different orange varieties contain varying amounts of juice:
– Navel oranges are one of the juiciest varieties. They can yield up to 3/4 cup juice each.
– Valencia oranges are also very juicy and can yield up to 1/2 cup juice each.
– Blood oranges, Cara cara oranges and other specialty varieties tend to be very juicy as well.
– Mandarin oranges, like clementines and satsumas, have less juice and may only yield around 1/3 cup per orange.
Orange Size
Bigger oranges tend to contain more juice than smaller ones:
– A large navel orange may produce close to 1 cup of juice.
– A medium orange yields around 1/2 cup.
– Smaller oranges like clementines contain less juice, around 1/3 cup or less.
Orange Temperature
Oranges that are closer to room temperature tend to yield more juice than chilled oranges straight from the fridge. Allowing oranges to come closer to room temp before juicing helps maximize the juice extracted.
Juicer Type
Some juicers are more efficient than others at extracting juice from oranges:
– Citrus press juicers are specially designed for juicing oranges, lemons and other citrus. They typically yield the most juice.
– Centrifugal juicers with a pressing action also work well for oranges.
– Masticating juicers yield slightly less orange juice compared to citrus press or centrifugal juicers.
– Manual hand squeezers get less juice out of oranges compared to electric juicers.
Ripe vs Unripe Oranges
Perfectly ripe oranges that are mature and sweet tend to contain the most juice. Unripe green oranges have less juice content.
Orange Skin Thickness
Oranges with thinner peels will typically yield more juice than those with thick peels. Thinner skins mean there’s less pith between the peel and juicy center.
How Oranges Are Grown And Harvested
To understand why some oranges are juicier than others, it helps to know a bit about how oranges are cultivated and harvested:
Growing Conditions
Ideal orange growing conditions include warm weather with moderate humidity and some rainfall. Most commercial oranges are grown in subtropical climates like Florida, California and Brazil.
Time On The Tree
Oranges are typically left on the tree longer to allow them to fully ripen. Tree-ripened oranges tend to be juicier than early harvested fruit.
Orange Maturity
Growers test oranges for things like sugar content and juice acidity to determine the optimal time for harvest. Ripe, mature oranges have the highest juice content.
Color Change
Oranges will typically turn from green to orange when they are ripe and ready to pick. This color change indicates higher sugar levels.
Harvesting Methods
Some oranges are still hand picked while others are removed from trees mechanically. Hand harvesting allows pickers to select the ripest, juiciest oranges.
Average Juice Yields By Orange Type
Here are the approximate juice yields for some common orange varieties:
Navel Oranges
- Large navel orange: 3/4 to 1 cup juice
- Medium navel orange: 1/2 to 2/3 cup juice
- Small navel orange: 1/3 to 1/2 cup juice
Valencia Oranges
- Large Valencia: 1/2 to 3/4 cup juice
- Medium Valencia: 1/3 to 1/2 cup juice
- Small Valencia: 1/4 to 1/3 cup juice
Blood Oranges
- Large blood orange: 1/2 to 2/3 cup juice
- Medium blood orange: 1/3 to 1/2 cup juice
- Small blood orange: 1/4 to 1/3 cup juice
Cara Cara Oranges
- Large Cara cara: 1/2 to 2/3 cup juice
- Medium Cara cara: 1/3 to 1/2 cup juice
- Small Cara cara: 1/4 to 1/3 cup juice
Mandarin Oranges
- Large mandarin: 1/3 to 1/2 cup juice
- Medium mandarin: 1/4 to 1/3 cup juice
- Small mandarin: 1 to 2 tablespoons juice
As you can see, Valencia, navel, blood and Cara cara oranges tend to yield the most juice while smaller mandarin oranges produce less.
How Much Juice Do You Get From 2 Oranges?
Based on average juice yields, here is how much juice you can expect from 2 oranges:
2 Large Oranges
Squeezing 2 large oranges will give you:
- 1 1/2 to 2 cups juice if they are extra juicy navel or Valencia oranges
- 1 to 1 1/2 cups juice for large blood or Cara cara oranges
- 2/3 to 1 cup juice for big mandarin oranges
2 Medium Oranges
You can expect this much juice from 2 medium oranges:
- 1 to 1 1/2 cups juice from medium navels or Valencias
- 2/3 to 1 cup juice for medium blood or Cara cara oranges
- 1/2 to 2/3 cup juice from medium mandarins
2 Small Oranges
From 2 small oranges, here’s the typical juice yield:
- 1/2 to 1 cup juice from petite navels or Valencias
- 1/3 to 2/3 cup juice from little blood or Cara cara oranges
- 2 to 4 tablespoons of juice from tiny mandarin oranges
As you can see, the most juice comes from juicing 2 large navels, Valencias or blood oranges, which can produce up to 2 cups. Juicing small mandarin oranges may only yield a few tablespoons of juice.
How To Get The Most Juice From Oranges
Here are some tips to help you maximize the amount of juice you get when squeezing oranges:
Select Juicy Orange Varieties
Choose navel, Valencia, or blood oranges over mandarins or tangerines for higher juice yields.
Pick Large Oranges
Bigger oranges contain more juice than smaller ones.
Allow Oranges to Reach Room Temperature
Oranges stored at room temperature will juicy more readily than fridge-cold oranges.
Roll the Orange
Gently rolling an orange on the counter can help break up pulp and release more juice.
Cut in Half Before Juicing
Slicing oranges in half cuts through membranes making juice easier to extract.
Use a Citrus Press or Centrifugal Juicer
These types of juicers are most efficient at juicing oranges.
Squeeze Thoroughly
Wring out each half over a bowl to get all the available juice out.
Strain Out the Pulp
For a smoother juice, pour through a fine mesh strainer after juicing.
Following these tips can help maximize the amount of delicious, fresh-squeezed orange juice you get from every orange.
Nutrition Facts For Orange Juice
Here are some key nutritional facts about orange juice:
Calories
There are about 110 calories in 1 cup of 100% orange juice. It’s naturally low in fat and sodium.
Carbs
A 1 cup serving of orange juice has about 21 grams of total carbohydrates and 21 grams of natural sugar.
Vitamin C
Orange juice is an excellent source of vitamin C providing over 100% of the recommended daily amount in just one cup.
Potassium
Drinking orange juice is a tasty way to get potassium. 1 cup contains around 496 mg of potassium.
Folate
Orange juice contains around 54 mcg of folate per cup which is about 14% of the daily recommended intake.
Antioxidants
Orange juice contains beneficial plant compounds like hesperidin which have antioxidant properties.
Overall, in moderation, 100% orange juice can be part of a healthy diet providing key vitamins, minerals, and antioxidants.
Potential Health Benefits of Orange Juice
Drinking orange juice in moderate amounts may provide a range of potential health benefits:
Immune Support
The vitamin C in orange juice helps support a healthy immune system. One cup provides over 100% of the daily recommended intake.
Heart Health
Orange juice contains potassium and folate which play a role in cardiovascular function and heart health.
Anti-Inflammatory
Antioxidants like hesperidin in orange juice can help reduce inflammation in the body.
Skin Health
Vitamin C aids in the production of collagen for healthy skin and assists in iron absorption.
Cancer Prevention
Compounds like D-limonene in oranges may help protect against cancers like skin and lung cancer.
However more research is needed to confirm specific health benefits. But in moderation, orange juice can be part of an overall healthy lifestyle.
Downsides of Drinking Orange Juice
Despite some potential benefits, there are a few downsides to drinking orange juice:
High in Sugar
Since orange juice is high in natural sugars with little fiber, it’s easy to consume a lot of sugar quickly from juice.
May Spike Blood Sugar
The sugary carbs in orange juice can cause a rapid rise in blood sugar levels compared to eating a whole orange.
Acidic
The acidity of orange juice may not be ideal for people with digestive issues like reflux or ulcers.
May Contain Additives
Some commercial orange juices contain added flavors, thickeners, preservatives and other additives.
Low in Fiber
Juicing oranges removes all the fiber which provides nutrients and promotes fullness.
So while orange juice provides some beneficial nutrients, the cons like sugar content, carbs, and lack of fiber should also be considered.
Juicing Oranges vs Eating Whole Oranges
There are pros and cons to both juicing oranges and eating them whole:
Juicing Oranges
Pros:
- Makes it easy to consume a large serving of oranges quickly
- Provides a concentrated dose of nutrients like vitamin C
- Great way to hydrate with natural electrolytes from the juice
- Appealing flavor that most people enjoy
Cons:
- Removes beneficial fiber found in whole oranges
- Concentrates the natural sugars making them easy to overconsume
- Nutrients may be less bioavailable than when consuming whole fruit
- Fresh squeezed juice doesn’t keep long due to lack of fiber
Eating Whole Oranges
Pros:
- Provides filling fiber that slows sugar absorption
- Requires chewing which makes it easier to pace consumption
- Contains beneficial plant compounds found in the peel
- No juicing required
Cons:
- Takes longer to eat 1-2 whole oranges versus drinking the juice
- Peel and membranes must be discarded after peeling
- Not as portable or mess-free as juice
- Some people dislike the stringy membranes in whole oranges
Overall, both juicing oranges and eating whole oranges can be healthy options in moderation as part of a balanced diet. Consider your goals, lifestyle and preferences when deciding between the two.
Frequently Asked Questions
How long does fresh orange juice last?
Freshly squeezed orange juice will typically last 3-4 days in the refrigerator. For best quality and taste, drink within a day or two of juicing.
Is store bought orange juice healthy?
Look for 100% oranges juices without added sugar or preservatives. Avoid juice “cocktails”. Homemade juice is often the healthiest option.
What’s the difference between orange juice and SunnyD?
SunnyD is a juice “cocktail” made from concentrate with added sugars and preservatives. It lacks the vitamin content of fresh 100% orange juice.
Is orange juice acidic?
Fresh orange juice has a pH around 3-4 making it relatively acidic. This acidity can irritate certain conditions like reflux or ulcers in some people.
Can you freeze orange juice?
Yes, orange juice can be frozen but will lose some flavor and texture quality. Thaw completely before drinking and use within 3-4 months.
Is orange juice good for you?
In moderation, as part of a healthy diet, 100% orange juice provides beneficial vitamins, minerals and antioxidants like vitamin C. But the sugar and acids may be problematic for some.
The Bottom Line
On average, two medium oranges will produce around one cup of fresh squeezed juice. Larger oranges like navels may yield up to 1 1/2 cups while smaller mandarins may produce as little as 1/3 cup. To maximize your juice output, select juicy varieties, thoroughly squeeze oranges at room temperature using an efficient juicer. While orange juice contains beneficial nutrients, also be mindful of the natural sugars. Enjoy orange juice in moderation as part of an overall healthy diet.
