Each medium orange, weighing about 130 grams, provides an average of 12 grams of natural sugar, meaning that three oranges contain about 36 grams of sugar, equivalent to about nine teaspoons.
When the fruit is consumed whole, the sugar is accompanied by fiber and water, which slows absorption and creates greater satiety. In contrast, preparing orange juice concentrates the sugar and eliminates much of the fiber, which raises blood glucose more quickly.
A 250 ml glass of orange juice can require three to four oranges to prepare, so a single liquid serving contains 36 to 48 grams of sugar, practically the maximum recommended intake by the World Health Organization for an entire day.
The relevant aspect is that those who drink orange juice tend to do so daily, which implies a frequent and high intake of free sugar. This practice can increase the risk of obesity, insulin resistance, and fat accumulation in the liver.
As a practical recommendation, it is suggested to prefer whole fruit and reserve orange juice for occasional occasions, since daily consumption can contribute to high levels of glucose and uric acid in the blood.