Fruit Juice Nutrition Facts and Health Benefits (2022)

Drinking fruit juice can be a good way to get one or two servings of fruit and increase the amount of antioxidants you consume. Fruit juice can be high in calories if it has added sugar, an important caveat for those watching sugar intake.

It's also important to choose 100% fruit juice, rather than soft drinks made with fruit juice, because the nutritional value per calorie is more beneficial in 100% juice. There are many different juices and juice blends to choose from, but the most nutritious juice varieties include orange juice, pomegranate juice, and pink grapefruit juice.

Fruit Juice Nutrition Facts

Each variety of fruit juice will have slightly different nutrition facts, but here we will use orange juice as an example because it ranks as the most popular fruit juice in the U.S. A 1-cup (8 ounce) serving of juice contains around 90 to 110 calories, 0 to 2 grams of protein, 25 to 30 grams of carbohydrates, and 0 grams of fat.

The following nutrition information is provided by the USDAfor 1 cup(240 milliliters) of orange juice.

  • Calories:110
  • Fat:0g
  • Sodium:10mg
  • Carbohydrates:27g
  • Fiber:1g
  • Sugars:20g
  • Protein:2g
  • Vitamin C: 60mg
  • Vitamin A: 101 IU
  • Calcium: 40.8mg

Orange juice is among the bestoptions because it contains vital nutrients, it is easy to find, and is not as expensive as more exotic juices. It's high in vitamin C, folate and minerals. In fact, 1 cup of orange juice provides all the vitamin C you need for one day.

Orange juice is also high in potassium which helps counteract sodium to regulate blood pressure and body fluid balance. It's also needed for muscle and nerve function. Drinking orange juice also gives you folate, a B vitamin that's good for heart health and blood cell production and is especially important for pregnant people.

Orange juice is also a good source of magnesium. Some commercial brands of orange juice have been fortified with calcium to make it even more nutritious.

Pink grapefruit juice is also a good choice, as long as you opt for juice that's not sweetened with added sugar. It's almost as high in vitamin C as orange juice and has plenty of minerals. It's also a good source of vitamin A. One cup of grapefruit juice has fewer than 100 calories.

Grapefruit juice can interact with several different types of prescription medications such as cholesterol-lowering statins, blood pressure medicines, corticosteroids, and others. The juice changes the way your body metabolizes drugs, causing a higher concentration of medicine in your body. Talk to your healthcare provider or pharmacist to see if you should be careful with your consumption of grapefruit juice.

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Pomegranate juice is another excellent choice of fruit juice because it is high in potassium and magnesium. It's also a good source of calcium and antioxidants. However, it contains very little vitamin C.

Pomegranate juice is also high in antioxidants called polyphenols that may help maintain healthy blood pressure. It has a few more calories than a similarly sized serving of orange juice with about 135 calories per cup.

Carbs

Fruit juice generally provides a high amount of carbohydrates, mostly coming from the naturally-occurring fruit sugars. Making sure you are consuming 100% fruit juice is important in reducing extra sugars that might be added to juice beverages. Calories from added sugar are not providing the nutritional punch that calories from natural fruit sugars provide.

Fats

In general, fruit juice is fat-free. If you are having a juice smoothie, it is possible that the other ingredients in the beverage could contain fat. For example, some smoothies contain yogurt or milk, which can contain fat. But 100% fruit juice will not contribute to your fat intake for the day.

Protein

Fruit juice is not a high-protein food. Orange juice has 2 grams of protein, which is among the highest amounts for fruit juice. The most protein-packed fruits, like guava and avocado, are not typically juiced. If you're going for the whole fruit experience, those two are your best bet for protein.

Vitamins and Minerals

The amount of vitamins and minerals in fruit juice is what makes it such a nutritious choice. Each juice will have a different profile of vitamins and minerals, but some great choices are pomegranate juice, cherry juice, cranberry juice, and, of course, orange juice. Pomegranate juice has almost half of the vitamin K needed in a day.

One important thing to note is how the fruit juice was made. Cold-pressed juice preserves the nutritional content of the fruits best. Any juicing method that involves heat, such as centrifugal machines, will degrade some of the nutritional value.

Calories

The number of calories in fruit juice depends on the variety of juice you're drinking. Fruit juices contain calories that come from carbohydrates almost exclusively. Most juice contains between 100 to 140 calories per cup. If you want to lower the number of calories you drink, you can dilute fruit juice with sparkling or still water.

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Summary

Fruit juices contain a multitude of vitamins, minerals, and antioxidants, and the original fruit that is juiced determines which specific nutrients are most abundant. While micronutrients are abundant, fruit juice contains very little fat and protein.

Health Benefits

Fruit juices contain a wide variety of nutrients. You can tailor your fruit juice consumption based on which nutrients you think you might be lacking and what health benefits would be most advantageous for you. Here are some of the potential health benefits of fruit juice.

Reduces inflammation

Fruit juices contain an array of antioxidants, compounds that help protect the body from inflammation and reduce the impact of free radicals on your body. Chronic inflammation can lead to chronic illness and autoimmune disorders.

Protects cardiovascular health

Antioxidants have also been shown to help reduce the free radical damage that can lead to the early stages of clogged arteries. In this way, fruit juices can be part of an antioxidant-rich diet to help preserve cardiovascular health. Whole fruits and vegetables are also important sources of antioxidants.

Muscle recovery

Tart cherry juice has been touted for its ability to help muscle recovery after intense workouts. In a study, marathon runners were given cherry juice 5 days before running a marathon, the day of, and 2 days later. In the group of runners who drank cherry juice, the markers of inflammation, muscle damage, and oxidative stress were better than those in a placebo group.

Immune function

Vitamin C is a nutrient found in many types of fruit juice, including, of course, orange juice. But why is vitamin C so important? It's essential for strong connective tissue and healthy blood vessels. Vitamin C is also needed for normal immune system function.

Digestive health

Prune juice is known for its role in bowel regularity. But there are other fruit juices that can also help promote bowel movements in those with constipation. Apple juice and pear juice are both options to consider if you are drinking fruit juice to help with regularity.

Prevent birth defects

Pineapple juice contains folate. Folate is a vital nutrient for pregnant people because it helps prevent a birth defect called spina bifida, a neural tube defect in which the spine does not form properly. Orange juice is also a good source of folate.

Allergies

If you're allergic to a particular fruit, it's possible you are also allergic to its juice, depending on how that juice was extracted. If the extraction method involved heat, the proteins that triggered the allergic reaction may be destroyed in the process.

Surprisingly, it is also possible to be allergic to a fruit juice even if you are not allergic to the fruit itself. This can happen when fruit juice has other additives, preservatives, or ingredients that you are allergic to.

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In addition to regular allergies, some people have an intolerance to fruit juice. This is not the same as an allergy. However, it can make consuming fruit juice unpleasant, causing a stomach ache after consumption. If this happens, an intolerance to the fructose in fruit juice could be the cause. Speak with a healthcare provider if you have any concerns about fruit juice allergy or intolerance.

Adverse Effects

Many fruit juices are high in calories. Because of this, many dietitians recommend limiting fruit juice to no more than one serving per day. Whole fruits are better than fruit juice because they contain fewer calories, and because they also contain fiber. Drinking juice that is excessive in sugar also can lead to weight gain and even diabetes.

The least beneficial fruit juices are fruit juice drinks or fruit punch. These beverages may claim to be "made with real fruit juice," but only contain a small amount of juice and are mostly water and sugar or corn syrup. As a result, they don't have much nutrition. Be sure to read food labels and ingredients lists and choose 100% fruit juice.

If you want to make your own juice drink, add some sparkling water to 100% juice to make a refreshing fruity soda.

Powdered juice drinks are not a good choice for the same reason. They are mostly sugar with just a little fruit flavoring. These beverages have no nutrition beyond the calories.

Varieties

There are a vast variety of fruit juices available for sale, and with a home juicing machine, almost any fruit can be processed for its juice. Different juices will have a different profile of nutrients, which makes drinking fruit juice an excellent way of consuming a wider variety of fruits.

The juice of a particular fruit may be available year-round, even if the fruit itself is limited to a specific growing season. This means you have the opportunity to benefit from varied nutrient profiles at any time, even if the fruit itself is not available.

When It's Best

Drinking fruit juice is one way to get the recommended amount of fruit in for the day. Most people do not consume enough servings of fruit, and fruit juice is one way to do so. Pay attention to serving size so you know exactly how many servings of fruit you are getting from juice.

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Aim to get no more than one or two servings of fruit from juice. You also need the fiber that comes from eating the whole fruit in order to meet nutritional goals.

While there has been a lot of media cautioning against drinking fruit juice because of its caloric content, studies have found that people who drink fruit juice generally have a better diet and a lower risk of being obese.

Storage and Food Safety

Most fruit juice is sold in bottles or cartons and will need to be refrigerated after opening while some will need to be refrigerated right away. Frozen juice concentrates can be kept in your freezer for several months until you're ready to add water and serve.

Always consume homemade juices right away or store them in the refrigerator for 24 to 72 hours, depending on whether the juice is slow-pressed or made with a centrifugal juicer.

How to Prepare

Some people choose to make their own juice instead of purchasing fruit juice. Whether you're using a manual citrus juicer or an electric juicer, making your own is one way to ensure your fruit juice does not have added sugars.

Freshly squeezed orange and grapefruit juices are easy to make with a manual juicer. All you need to do is wash your fruit, roll it around on the countertop while applying pressure, and then cut the fruit in half and use the juicer. If you have a high-speed blender or electric juicer at home you can make most any kind of fruit juice (if you leave the pulp in the juice, you get an added boost of fiber).

FAQs

What are the health benefits of fruit juice? ›

They say juicing can reduce your risk of cancer, boost your immune system, remove toxins from your body, aid digestion and help you lose weight.

Which fruit juice has the most health benefits? ›

So get to know which juices offer the biggest nutritional payoff per sip. Pomegranate juice tops the list. It's high in sugar and calories, but gives you a lot of good-for-you nutrients called antioxidants. In fact, pomegranate juice's antioxidant power is greater than red wine or green tea.

Does fruit juice provide nutrients? ›

Fruit juice is richer in nutrients

Against popular belief, 1/2 cup (120 ml) of fruit juice is just as rich in most vitamins and minerals, including iron, potassium, magnesium, and B vitamins, as the same quantity of fresh fruit ( 4 , 16 , 17 ).

Why is 100% fruit juice important? ›

Studies show that both children and adults who drink 100% juice tend to have higher quality diets, eat more whole fruit, and have either comparable or higher total dietary fiber in their diets. Plus, juice-drinkers have lower intakes of saturated fat, total fat, sodium and added sugar than non-juice drinkers.

Is drinking 100% fruit juice the same as eating fruit? ›

No, fruit juice is not healthier than whole fruit in general. Even if the juice is freshly squeezed on the spot, drinking the juice is less healthy than eating the fruit whole. You may be tempted into thinking that since fruit juice comes straight from the fruit, they must be nutritionally equivalent.

Should we drink fruit juice daily? ›

One of the main problems with fruit juice is that it's high in calories and sugar, low in fibre, and very easy to drink. If you drink high quantities of fruit juice, you could be contributing to excess energy intake. This can increase your risk of obesity and other conditions like type 2 diabetes.

Which juice is best for morning? ›

What Juice to Start the Day With
  • Apple Juice. Not just for kids, apple juice has health benefits for adults and offers a sweet start to the day. ...
  • Orange Juice. No juice is more popular at breakfast time than orange juice – and with good reason! ...
  • Mango Juice. ...
  • Green Juice. ...
  • Tomato Juice. ...
  • Start Your Morning with Juice.
Feb 27, 2021

Which juice is high in protein? ›

With 4.2 grams of protein per cup, guava contains more protein than any other fruit can boast.

Which juice is good for skin? ›

Pomegranate Juice

Pomegranate purifies blood and makes skin glow. It also has anti-aging properties that help in cell renewal, giving you a youthful appearance. Spinach juice is rich in Iron and Vit K - essential for flawless skin. It also contains Vit C, E and Manganese that protect your skin from free radicals.

When should I drink fruit juice? ›

Generally speaking, it's best to enjoy fruit juice during the first half of your day, as it'll provide you with the energy you need to get through.

Is fruit juice healthier than soda? ›

Soda? Both Beverages Pack In Sugar, Health Risks : The Salt Juice seems more natural and healthful than soda because it comes from fruit. But a study found that fruit juices have almost as much fructose as soda, which may make them just as unhealthful for you.

Is it good to drink fresh juice everyday? ›

Enzymes are vitally important for maintaining optimal health, and raw fresh juices deliver them in abundance. Consuming fresh raw juice floods your body with nutrients such as vitamins, minerals and phytonutrients - those special plant compounds that help fight disease and increase health.

What happens if I drink juice everyday? ›

The more concentrated sugar and calories in fruit juice can lead to obesity and inappropriate weight gain. Excessive weight gain is associated with high blood pressure, hypertension, stroke, diabetes and other negative health issues later in life.

Is pure fruit juice healthy? ›

While 100 percent juice may be a convenient way to consume extra vitamins and minerals, it can be packed with sugar. Nutritionist Dr. Jonny Bowden recommends eliminating fruit juice from your diet entirely -- it's full of sugar and has none of the fiber that real fruit does.

How much fruit juice should you drink a day? ›

A 150ml glass of unsweetened fruit juice, vegetable juice or smoothie can count as a maximum of 1 portion of your recommended 5 daily portions of fruit and vegetables. Limit the amount of fruit juice, vegetable juice or smoothie you have to no more than a combined total of 150ml a day (1 small glass).

Is it good to drink fruit juice in the morning? ›

Since the first thing we eat in the morning sets forth the course of the day, we need to be careful with whatever we are consuming. And drinking juice on an empty stomach is harmful for health. Drinking juice on an empty stomach in the morning can cause problems like constipation, acidity and stomach pain.

Why should you not mix fruits and vegetables together? ›

The most common 'ill effect' of mixing fruits and veggies is gas, because fruit digests faster and uses different digestive enzymes. Carrots and apples are considered exceptions – carrots go well with any fruit and apples go well with any veggie.

Is orange juice healthy? ›

The Bottom Line. Orange juice is a favorite beverage high in antioxidants and micronutrients like vitamin C, folate, and potassium. Regular consumption has been associated with several health benefits, including improved heart health, decreased inflammation, and a reduced risk of kidney stones.

Does fruit juice give you energy? ›

Fresh fruit juice is one of the healthiest options to provide a dose of nutrients and energy to your body.

What is the best juice to drink at night? ›

Drinking 2 cups (480 ml) of cherry juice per day may increase your melatonin levels and improve your sleep overall.

Which juice is good for daily? ›

Orange Juice vs Whole Oranges
Orange juiceFresh orange
Vitamin C137% of the RDI116% of the RDI
Thiamine18% of the RDI8% of the RDI
Vitamin B67% of the RDI4% of the RDI
Folate11% of the RDI10% of the RDI
9 more rows
Oct 24, 2019

What fruit gives the most protein? ›

Guava. Guava is one of the most protein-rich fruits around. You'll get a whopping 4.2 grams of the stuff in every cup. This tropical fruit is also high in vitamin C and fiber.

Which fruit is best for protein? ›

10 High-Protein Fruits to Add to Your Diet
  1. Jackfruit (3 Grams Protein) ...
  2. Guava (4 Grams Protein) ...
  3. Avocado (3 Grams Protein) ...
  4. Apricot (2 Grams Protein) ...
  5. Blackberries (2 Grams Protein) ...
  6. Kiwi (2 Grams Protein) ...
  7. Cherries (1.6 Grams Protein) ...
  8. Raisins (1 Gram Protein)
Feb 12, 2021

Which juice is good for brain? ›

Blueberry juice

Blueberries are rich in polyphenol plant compounds that may provide brain-boosting benefits.

Which food brings glow on face? ›

Give your skin a boost by including the following foods into your diet:
  • Fatty fish. Fatty fish like salmon and mackerel are great sources of omega-3 fatty acids that help your skin to look supple and radiant. ...
  • Avocados. ...
  • Walnuts. ...
  • Sunflower seeds. ...
  • Carrots. ...
  • Soybeans. ...
  • Dark chocolate. ...
  • Green tea.
Jun 30, 2020

Which juice is best for hair growth? ›

These are the juices that will help you further hair growth
  • Aloe vera juice. Aloe vera juice helps you prevent hair loss. ...
  • Kiwi juice. ...
  • Onion juice. ...
  • Spinach juice. ...
  • Garlic juice. ...
  • Cucumber juice. ...
  • Coriander juice. ...
  • Carrot juice.
Jul 13, 2017

Can I drink fruit juice at night? ›

That is one of the worst thing that you can do to your digestive system. Consumption of fruit juices and fruits should also be avoided close to bed time. Eating fruits right before going to bed can release a lot of sugar, causing spike in energy, when your body should be preparing to slow down and rest.

Is pineapple juice healthy for you? ›

Pineapple juice is rich in antioxidants, which help protect your body from damage and disease. It also contains bromelain, a group of enzymes that may reduce inflammation, improve digestion, and boost immunity.

What drinks are healthy for you? ›

Water is the best choice for quenching your thirst. Coffee and tea, without added sweeteners, are healthy choices, too. Some beverages should be limited or consumed in moderation, including fruit juice, milk, and those made with low-calorie sweeteners, like diet drinks.

Which juice is 100 percent juice? ›

Product Name% Juice
Dole 100% Juice - Pineapple Juice (frozen)100
Dole 100% Juice - Pineapple Orange100
Dole 100% Juice - Pineapple Orange (frozen)100
Dole 100% Juice - Pineapple Orange Banana100
195 more rows

What is natural fruit juice? ›

Natural fruit juice" means the original liquid resulting from the pressing of fruit, the liquid resulting from the reconstitution of fruit juice concentrate or the liquid resulting from the restoration of water to dehydrated fruit juice.

Is 100% juice better for you? ›

While 100% fruit juices do contain vitamins and phytonutrients, which make them slightly healthier than most SSBs, the main ingredients in both are sugar and water.

Does fruit juice count as water intake? ›

What counts towards your fluid intake? Non-alcoholic fluids, including tea, coffee and fruit juice, all count towards your fluid intake. A lot of people believe, mistakenly, that tea and coffee are diuretics and dehydrate you.

Why apple juice is better than orange juice? ›

There are many benefits to both fruits and juices. Apple juice is lighter in protein, heavier in carbs, and similar to orange juice for fat. Orange juice is known to have large amounts of vitamin C and has nearly double the potassium of apple juice.

Is it good to drink fresh juice everyday? ›

Enzymes are vitally important for maintaining optimal health, and raw fresh juices deliver them in abundance. Consuming fresh raw juice floods your body with nutrients such as vitamins, minerals and phytonutrients - those special plant compounds that help fight disease and increase health.

Which juice makes skin glow? ›

Pomegranate Juice

Pomegranate purifies blood and makes skin glow. It also has anti-aging properties that help in cell renewal, giving you a youthful appearance. Spinach juice is rich in Iron and Vit K - essential for flawless skin. It also contains Vit C, E and Manganese that protect your skin from free radicals.

Which juice is best for morning? ›

What Juice to Start the Day With
  • Apple Juice. Not just for kids, apple juice has health benefits for adults and offers a sweet start to the day. ...
  • Orange Juice. No juice is more popular at breakfast time than orange juice – and with good reason! ...
  • Mango Juice. ...
  • Green Juice. ...
  • Tomato Juice. ...
  • Start Your Morning with Juice.
Feb 27, 2021

When should I drink fruit juice? ›

Generally speaking, it's best to enjoy fruit juice during the first half of your day, as it'll provide you with the energy you need to get through.

What happens when you juice everyday? ›

Drinking juice can lead to weight gain and obesity

It's important to maintain the balance of nutrients for good health. Too much weight gain is linked to high blood pressure, stroke, diabetes, cardiac issues, and other negative health issues later in life. Loads and loads of sugar in your juice is a strict no-no.

How much fruit juice should you drink a day? ›

A 150ml glass of unsweetened fruit juice, vegetable juice or smoothie can count as a maximum of 1 portion of your recommended 5 daily portions of fruit and vegetables. Limit the amount of fruit juice, vegetable juice or smoothie you have to no more than a combined total of 150ml a day (1 small glass).

Can we drink juice empty stomach? ›

And drinking juice on an empty stomach is harmful for health. Drinking juice on an empty stomach in the morning can cause problems like constipation, acidity and stomach pain. This is because our stomach remains empty for a longer time between dinner and breakfast.

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