Juice might seem like the next best thing to whole fruit, but it falls short when it comes to nutrition. Sure, it’s made from fruit, but not all juices are as healthy as their labels might suggest. A lot depends on the type and brand you choose.
Here’s the thing: when you strain fruit to make juice, you lose the pulp and membranes. These are packed with fiber and other important compounds. Without them, juice becomes more of a sugary drink than a true nutrient powerhouse. And while Vitamin C is often associated with juice, much of it gets lost during processing. This is especially true for fruits like apples, which naturally contain very little Vitamin C to begin with.
Factors Affecting Juice Nutrition
Not all juices are created equal. The type of fruit plays a big role in how nutritious a juice is. Citrus-based juices like orange and grapefruit tend to pack more nutrients than apple or grape juice. Some brands try to make up for processing losses by fortifying their juices with added vitamins. For instance, one apple juice might boast 100% of your daily Vitamin C, while another barely delivers any.
Even the size of the container affects Vitamin C levels. Larger half-gallon cartons tend to provide 120% of your daily Vitamin C per serving, while smaller quart-sized containers drop to 60%. Tiny six-ounce cartons? They’re barely pulling their weight with just 15%. Oxygen exposure during packaging is the culprit here.
Blended juices labeled “100% juice” can also be misleading. Many rely on cheaper fillers like apple or pear juice concentrate. These sweeteners dilute the nutritional value and are mainly there to satisfy your sweet tooth. Exotic-sounding blends—think orange-strawberry-banana or orange-kiwi-mango—often include just a splash of the pricier, nutrient-rich fruits.
And then there are drinks labeled as “juice cocktails,” “juice beverages,” or “juice drinks.” These contain even less real fruit, often relying on water and high-fructose corn syrup. Cranberry juice cocktails can be an exception, as some are fortified with Vitamin C. But otherwise, these options don’t offer much nutritionally.
Handling and Storage of Juice
Even the way you store juice matters. Once you open a carton, nutrients start to fade. Pasteurized juices from acidic fruits like orange, grapefruit, and pineapple hold up the longest—about 7 to 10 days. Apple and grape juices, which are less acidic, last around a week after opening.
Unpasteurized juice has an even shorter shelf life. If unopened, you’ve got about a week to drink it. Once opened, though, it needs to be finished quickly to avoid spoilage.
Choosing Nutritious Juices
If you’re aiming for the most nutrition, stick with nonblended juices like orange or grapefruit. These are generally richer in vitamins than their mixed counterparts. Fortified options can be a smart choice too, especially those with added vitamins A, C, E, or calcium.
That said, juice should be a sidekick, not the star of your diet. Whole fruits are the real MVPs, providing fiber and nutrients that juice simply can’t match. Juice works best as a supplement, not a substitute.
Overview of Top-Selling Juices
Orange Juice
This classic juice is a Vitamin C powerhouse and a great source of folic acid. It also contains carotene, an antioxidant, and delivers 110 calories per cup.
Grapefruit Juice
Another citrus superstar, grapefruit juice is rich in Vitamin C and folic acid. It also contains carotene, which may have a calming effect. A cup of grapefruit juice contains 130 calories.
Cranberry Juice Cocktail and Blends
Often fortified with Vitamin C, cranberry juice may help prevent or treat urinary tract infections. It’s also a potential source of antioxidants. Expect 140 calories per cup.
Purple Grape Juice
Though low in vitamins, this juice gets its appeal from its deep color, rich in antioxidant pigments. While the health benefits of these pigments aren’t fully understood, they might offer protective effects. One cup contains 155 calories.
Apple Juice
Known for its pleasant taste, apple juice sometimes includes a small amount of fiber. However, its Vitamin C content varies widely. A cup has about 110 calories.
Risks of Unpasteurized Juice
Unpasteurized juice comes with a risk of harmful bacteria like E. coli or salmonella. These can cause serious illnesses and have been linked to outbreaks, especially with unpasteurized apple juice and cider.
To address this, the FDA requires warning labels on unpasteurized juices. Vulnerable groups—like kids, the elderly, pregnant women, and those with weakened immune systems—should steer clear of unpasteurized options.
Most juices you’ll find at the supermarket are pasteurized, but fresh-squeezed juices and those sold at farmers’ markets may not be. If you’re juicing at home, wash fruit under cold running water to remove bacteria. Don’t forget to thoroughly clean your juicer with soap and hot water after each use.