Low intakes of fruits and vegetables are major modifiable determinants of disease. Incorporating 100% juice into one's diet may help facilitate the intake of essential nutrients and bioactive compounds. While fruit juice offers several health benefits, consuming too much can also lead to health complications such as weight gain or changes in blood sugar levels.
Types of Fruit Juice
There are various types of fruit juices available, including orange juice, cranberry juice, and apple juice. The health benefits of each type of fruit juice can vary depending on the fruit it is derived from.
Fruit juice comes from the flesh of the fruit or from the whole fruit itself. The method of making fruit juice varies depending on the fruit, but many manufacturers make juice by crushing or “pressing” the fruit to squeeze out the juice inside, then pasteurizing or adding preservatives before packaging the final product.
Manufacturers often describe fruit juices as “from concentrate” and “not from concentrate”. This refers to the manufacturing process. Producers make juice that is “not from concentrate” by juicing the fruit before pasteurizing it. Pasteurizing involves heating the juice to kill pathogens. Manufacturers then package the juice and sell it. Juice that manufacturers describe as “from concentrate” has one extra step in its manufacturing process. Firstly, the producers juice the fruit. They then filter it in a process that extracts the water from the juice. This means the juice takes up less space during transportation. Before pasteurizing, makers add water back to the juice concentrate. After pasteurizing, manufacturers then package the juice for sale.
Recommended Daily Intake of Fruits
Eating the daily recommended amount of fruits and vegetables can help people reduce their risk of many leading causes of illness and death, including cardiovascular disease, type 2 diabetes, some cancers, and obesity.
Read also: Explore the pros and cons of fruit juice detoxes.
The United States Department of Agriculture (USDA) states that at least half of the daily recommended amount of fruit should come from whole fruit. This means that a person should not get their daily recommended allowance from fruit juice alone.
The Centers for Disease Control and Prevention (CDC) states that only 12% of adults in the United States consume the recommended amount of fruit. Compared to whole fruit, fruit juice tends to offer less fiber content and more calories and sugar content. That is why a person should limit the amount of fruit juice they drink each day.
Some research suggests that high levels of fruit juice may not be good for children as they contain large amounts of sugars. The recommended daily intake of fruit juice for children is as follows:
- Children aged 1-3 years old: No more than 4 ounces of fruit juice per day
- Children aged 4-6 years old: 4-6 oz of fruit juice per day
- Children aged 7 years old and above: 8 oz of fruit juice per day
Adults should limit themselves to no more than 8 oz of fruit juice per day.
Popular Fruit Juices and Their Health Benefits
There are many popular fruit juices available, with varying health benefits depending on the fruits they derive from.
Read also: Juice Cleanse: Benefits and Risks
Orange Juice
Below is the nutritional value of 1 cup (240 ml) of orange juice:
- Calories: 117
- Protein: 1.7 grams
- Carbs: 27.4 g
- Fiber: 0.7 g
- Sugar: 21.8 g
- Potassium: 10% of the Daily Value (DV)
- Vitamin C: 83% of the DV
Orange juice is a good source of vitamin C, an antioxidant that can help protect against certain health issues. Vitamin C in orange juice may help a person reduce their risk of developing several health problems, including:
- Types of cancers
- Cardiovascular disease
- Age-related macular degeneration (AMD) and cataracts
- Common cold
Vitamin C can also help a person maintain their skin health.
Orange juice is also a good source of folate, which plays an important role in DNA synthesis and helps support fetal growth and development. However, some of these nutrients become lost during processing and storage. One study showed that store-bought orange juice contained 15% less vitamin C and 27% less folate than home-squeezed orange juice.
Cranberry Juice
Below is the nutritional value of 1 cup (240 ml) of cranberry juice:
Read also: Renal Diet Guide: Navigating Orange Juice Consumption
- Calories: 116
- Protein: 1 g
- Carbs: 31 g
- Fiber: 0.25 g
- Sugar: 31 g
- Potassium: 4% of the DV
- Vitamin C: 26% of the DV
- Vitamin E: 20% of the DV
- Vitamin K: 11% of the DV
Cranberry juice and cranberry extract are useful in helping prevent UTIs. However, they are not an effective treatment if a person already has a UTI. Cranberry juice also contains antioxidants, and studies have shown that it can have positive effects on blood pressure, glucose metabolism, cholesterol, oxidative stress, and inflammation.
Prune Juice
Prunes are dried plums. Below is the nutritional value of 1 cup (240 ml) of prune juice:
- Calories: 182
- Protein: 1.5 g
- Carbs: 45 g
- Fiber: 2.5 g
- Sugar: 42 g
- Iron: 17% of the DV
- Magnesium: 9% of the DV
- Manganese: 17% of the DV
- Potassium: 15% of the DV
- Vitamin B2: 14% of the DV
- Vitamin B3: 13% of the DV
- Vitamin B6: 33% of the DV
- Vitamin C: 12% of the DV
- Vitamin K: 8% of the DV
Prune juice is a good source of several B vitamins. These vitamins have some health benefits, including:
- Keeping the skin, eyes, and nervous system healthy
- Helping the body release energy from food
- Helping with red blood cell production
Prune juice can be high in sugar, so a person should limit the amount that they drink.
Pomegranate Juice
Below is the nutritional value of 1 cup (240 ml) of pomegranate juice:
- Calories: 134
- Protein: less than 1 g
- Carbs: 33 g
- Fiber: 0.25 g
- Sugar: 32 g
- Potassium: 12% of the DV
- Vitamin C: less than 1% of the DV
- Vitamin K: 22% of the DV
Pomegranate juice is also high in antioxidants, which can help people combat a variety of health issues.
Tomato Juice
Despite a common misconception, tomatoes are fruits and not vegetables. Below is the nutritional value of 1 cup (240 ml) of tomato juice:
- Calories: 41
- Protein: 2 g
- Carbs: 9 g
- Fiber: 1 g
- Sugar: 6 g
- Folate: 12% of the DV
- Potassium: 11% of the DV
- Vitamin A: 6% of the DV
- Vitamin C: 189% of the DV
- Vitamin E: 5% of the DV
- Vitamin K: 5% of the DV
Tomato juice is high in vitamin C. Similar to orange juice, this means that it can help lower a person’s risk of certain types of cancers, cardiovascular disease, AMD and cataracts, and the common cold. Vitamin C in tomato juice can also help maintain skin health. Tomato juice is also a good source of lycopene, an antioxidant that gives tomatoes their red color. Studies show that consuming lycopene can reduce a person’s risk of developing cardiovascular disease.
Tomato juice is also a good source of potassium, an electrolyte that helps the body to maintain fluid and blood levels. Potassium can decrease blood pressure, which is beneficial for people with high blood pressure. Increased potassium intake can also reduce a person’s risk of heart disease and stroke.
Tomato juice can also be high in salt. Too much salt can be harmful and can cause cardiovascular problems while also increasing blood pressure. People should try to choose tomato juice without added salt.
Other Healthy Juices
- Cranberry juice: Tart and bright red, cranberry juice offers many benefits and is known for its ability to protect against urinary tract infections (UTIs). This juice is also high in antioxidants, including anthocyanins, flavonols, procyanidins, and vitamins C and E, which may help protect your cells from damage caused by free radicals.
- Beet juice: Beet juice is rich in dietary nitrates and betalains, both of which are associated with a lower risk of heart disease and other chronic diseases. Furthermore, it’s much lower in sugar than other juices.
- Apple juice: Apple juice comes in both clear and cloudy varieties. Though both contain antioxidants, cloudy juice provides up to 2-5 times more. Most apple juices are enriched with vitamin C, furthering its antioxidant content.
- Pomegranate juice: Pomegranate juice is rich in anthocyanins, which are powerful antioxidants that give pomegranates their rich, dark-red color. The juice is also high in vitamin K, which is important for heart and bone health.
- Acai juice: Acai juice is rich in potent antioxidants, such as flavonoids, ferulic acid, and chlorogenic acid. A diet high in these compounds has been linked to a lower risk of chronic disease.
- Orange juice: Orange juice is naturally high in vitamin C and other antioxidants. In one study, drinking orange juice after a high-fat, carb-rich meal reduced inflammation.
- Grapefruit juice: Grapefruit juice is rich in antioxidants, such as naringin and vitamin C. However, grapefruit and its products interact with numerous medications. Consult a healthcare professional if you’re taking any medications that may interact with grapefruit.
Risks Associated with Drinking Too Much Fruit Juice
There are some risks associated with drinking too much fruit juice. Many fruit juices are high in sugar and calories. It is important that a person does not consume too much sugar as this can lead to several health issues, such as weight gain, type 2 diabetes, and heart disease. Some studies show a link between type 2 diabetes and sugary drinks, which includes fruit juice. A person can also gain weight if they consume too many calories.
Consuming large amounts of orange and grapefruit juice may also increase a person’s risk of developing skin cancer. One 2015 study states that people who consumed large quantities of whole grapefruit or orange juice were over a third more likely to develop melanoma than people who consumed smaller amounts. This study looked at the consumption of both whole fruit and fruit juice. That means this is not exclusive to orange and grapefruit juice but also applies to whole oranges and grapefruits. However, this is just one study. More research is necessary to determine if there is a link between the consumption of these fruits and an increased risk of melanoma.
Juicing vs. Blending
Juicing extracts liquid and nutrients while removing fiber, making it ideal for rapid nutrient absorption and digestive sensitivity. Blending retains all fiber and creates smoothies that are filling, supporting sustained energy, and more stable blood sugar levels. Choose juicing for quick nutrient delivery or blending for meal replacement and lasting fullness.
The primary distinction between juicing and blending lies in the fiber content and how your body processes each drink. The critical factors:
| Factor | Juicing | Blending |
|---|---|---|
| Fiber Content | Removes most fiber (discarded in pulp) | Retains all fiber |
| Nutrient Absorption | Rapidly, enters the bloodstream quickly | Gradual, sustained release |
| Blood Sugar Impact | Can spike soon, especially with fruit | More stable due to fiber content |
| Satiety | Low, may feel hungry soon after | High, filling like a meal |
| Texture | Smooth, thin liquid | Thick, creamy consistency |
| Preparation Time | Longer (includes cleanup of pulp) | Faster |
| Best For | Quick nutrients, sensitive digestion, nutrient loading | Meal replacement, weight management, sustained energy |
| Ingredient Flexibility | Limited to juice-producing items | Can add nuts, seeds, protein, fats |
Both methods can be part of a healthy diet. The right choice depends on your individual health needs, digestive capacity, and wellness goals.