If you're trying to lose weight, when choosing between fruit and fruit juice, stick with fruit. The whole fruit not only offers more fiber [1] than fruit juice, it contains fewer calories as well. Eating fiber not only prevents certain types of cancers [2] and keeps you regular [3], but it also helps fill you up so you're less likely to eat as many calories. I'm not saying you should give up juice entirely, but if you have a choice it's best to choose the original source. If sweet beverages are your weakness, fruit juice is definitely a better option than soda for its nutritional benefits, but it still contains just about as many calories (8.1 ounces of Coca-Cola contains 97 calories [4]). So if you're watching your calorie intake, you may want to limit yourself to one eight-ounce glass a day, and opt for water or herbal teas [5] for the rest of the day.

To emphasize my point I have made a handy little chart comparing an orange to a serving of orange juice. To see it, just .

Source [8]