does orange juice have iron

Introduction – Does OJ Have Iron

Iron is an essential mineral that plays a crucial role in various bodily functions, including oxygen transportation and maintaining healthy immune systems. As a result, it’s important to consider whether popular beverages, such as orange juice, contain this vital nutrient.

While orange juice is known for its rich vitamin C content, many people may wonder if it also contains iron. Oranges do have iron content, and thus, orange juice will also contain some iron.

The amount of iron in orange juice varies depending on the source and processing methods. In general, however, it is still a good idea to incorporate orange juice into a balanced diet for those looking to increase their iron intake, especially when paired with other iron-rich foods.

How Much Iron is in Orange Juice?

Orange juice contains iron, albeit in relatively small amounts. According to Goodnature, a one-cup serving of orange juice provides approximately 0.21 milligrams of iron. This represents around 1% of the daily value for iron based on a 2,000 calorie diet.

When analyzing the iron content in orange juice, it’s essential to consider its concentration compared to other dietary sources. For instance, orange juice contains about 0.20 milligrams of iron per 100 grams.

It’s important to note that while the iron content in orange juice is relatively low, consuming vitamin C-rich beverages like orange juice can actually enhance the absorption of non-heme iron from other foods. As mentioned in The Conversation, orange juice may help to increase the amount of non-heme iron absorbed by the body.

Although the iron content in orange juice is low, it’s not insignificant, and the presence of vitamin C in orange juice can also help enhance iron absorption from other dietary sources.

So Does Orange Juice Have Iron?

Yes, orange juice does contain iron, albeit in a small amount. The iron content in orange juice contributes to the recommended daily intake of this essential mineral.

One cup of orange juice contains approximately 0.6 milligrams of iron, which is around 10% of the suggested daily intake for adults (source).

Not only does orange juice provide iron, but it’s also a great source of vitamin C. This is significant because vitamin C helps enhance the absorption of non-heme iron, which is the type of iron found in plant-based foods (source).

Thus, consuming orange juice with iron-rich meals, such as legumes or fortified cereals, can aid in boosting iron absorption in your body.

Is Orange Juice Good for Iron Deficiency?

While orange juice itself does not contain significant amounts of iron, it is rich in vitamin C, which can enhance iron absorption in the body when consumed alongside iron-rich food sources.

Vitamin C has been shown to boost iron absorption, particularly the non-heme iron found in plant-based sources, such as leafy green vegetables, beans, and fortified cereals. Drinking a glass of orange juice with these meals can help an individual with iron deficiency benefit from more iron intake.

An adequate intake of vitamin C can help prevent iron deficiency and improve overall iron levels in the body. Therefore, incorporating citrus fruits or 100% fruit juices such as orange juice in the diet is beneficial for people who are prone to or have been diagnosed with iron deficiency.

It is important to note that orange juice is not a substitute for iron supplements or medications prescribed by a healthcare professional for those with severe iron deficiency or anemia. Always consult with a healthcare professional for personalized guidance in addressing iron deficiency or any other health concerns.

Can Orange Juice Boost Iron?

While orange juice itself does not contain significant amounts of iron, it can still play a vital role in boosting your body’s ability to absorb iron from other food sources. This is due to the presence of vitamin C in orange juice, which helps enhance the absorption of non-heme iron found in plant-based foods.

Non-heme iron absorption can be inconsistent, with factors such as phytates and polyphenols found in plant-based foods reducing its bioavailability. However, consuming vitamin C-rich beverages like orange juice during a meal may counteract these inhibitors, thereby improving iron absorption.

Pairing a glass of orange juice with iron-rich foods such as beans, fortified cereals, or leafy green vegetables can help enhance your dietary iron intake. One study showed that the addition of a vitamin C-rich beverage to a meal could result in up to a fourfold increase in non-heme iron absorption.

Moreover, orange juice can potentially benefit individuals with anemia due to folate deficiency. Each cup of orange juice has 74 micrograms of folate, thus contributing to this essential nutrient’s daily requirement.

Incorporating orange juice into your diet can be an effective strategy for maximizing your iron absorption from non-heme sources, ensuring you receive optimal health benefits from your food choices.

Vitamin C and Citric Acid Aid in Iron Absorption

While orange juice may not directly contain a significant amount of iron, it plays a vital role in enhancing iron absorption in the body. This is primarily due to the presence of vitamin C and citric acid in orange juice.

One of the critical functions of vitamin C is to aid in the absorption of iron from plant-based sources of iron, also known as non-heme iron. This means that consuming vitamin C-rich foods, like orange juice, can help the body absorb iron more effectively from iron-rich plant foods.

Citric acid, another component of orange juice, also contributes to iron absorption. With its acidic nature, citric acid can break down iron-containing compounds, making them more soluble and easier for the body to absorb.

An interesting point to note is that vitamin C and citric acid work in synergy to maximize iron absorption. This combination found in orange juice may significantly improve iron intake, particularly from plant-based sources.

In summary, while orange juice may not be abundant iron, it plays a vital role in iron absorption due to its high vitamin C and citric acid content.


In summary, orange juice does contain a small amount of iron, making it a contributor to your daily iron intake. The iron content found in orange juice is approximately 0.6 milligrams per cup, which accounts for 10% of the recommended daily value for adults (source).

Aside from iron, orange juice is also a rich source of vitamin C, which helps in the absorption of iron in the body. Vitamin C plays a vital role in preventing iron deficiency, as it enhances iron uptake from plant-based sources (

While drinking orange juice can contribute to your daily iron intake, it is not the only source of iron. There are various fruits, vegetables, and animal-based foods that also offer iron, such as spinach, legumes, and red meat.

Remember to consume a varied diet to ensure a sufficient and balanced intake of essential nutrients. Including orange juice in your meals is just one way to add valuable nutrients like iron and vitamin C to your dietary intake.

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About the Author Adam

As a health and fitness writer, Adam combines his two passions—weightlifting and writing. With a creative writing degree under his belt, he spends his mornings lifting weights, his nights putting pen to paper, and eating too many snacks in between.

Health Disclaimer

  • Any products written about is not intended to diagnose, treat, cure, or prevent any disease.
  • Results may vary/may not be typical. 
  • This information does not constitute medical advice and it should not be relied upon as such. Consult with your doctor before modifying your regular medical regime.


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