Is fruit juice actually healthy?

(CNN) -- A glass of orange juice is not only a great start to your day, it also provides healthy doses of vitamin c and potassium. Other store-bought juices have strong amounts of calcium, which keep your bones healthy. But many fruit juices contain a decent amount of sugar and calories, which is not good for those watching their weight or blood sugar.

For instance, an eight-ounce cup of orange juice has 21 grams of sugar and 112 calories.

Compare that to an actual orange, which has just 12 grams of sugar and 62 calories.

Fruit juice also lacks the fiber typically found in fresh fruit.

So what can you do to make sure your fruit juice is the real deal?

Look for 100 percent fruit juice with no sugar added, and limit your juice intake to one eight-ounce glass a day.