fruit juices are an excellent source of nutrients, especially antioxidants.
although the juice is popular all over the world, it is a controversial beverage.
when it comes to its health, a lot of people are divided. some people think it's too sugary, while others support its high nutrient content.
this article reviews the 9 healthiest juices and discusses whether fruit juices are a healthy choice overall.
1. cranberries
sour and bright red cranberry juice has many benefits.
a single cup (240 ml) cranberry juice provides (1):
- calories: 116
- protein: 1 g
- carbohydrates: 31 g
- fiber: 0.25 g
- sugar: 31 g
- Potassium: 4% of Daily Value (DV)
- Vitamin C: 26% DV
- Vitamin E: 20% of DV
- Vitamin K: 11% of DV
Cranberry juice is known for its ability to prevent urinary tract infections (UTIs). Although studies on this effect have been mixed, a recent review found that drinking cranberry juice reduced the risk of UTI by 32.5% (2).
This juice is also rich in antioxidants, including anthocyanins, flavonols, proanthocyanidins, and vitamins C and E, which help protect your cells from free radical damage. （3, 4)。
Summary: Cranberry juice is rich in potassium, antioxidants, and vitamins C and E. It may also help prevent urinary tract infections, although studies of this effect have been mixed.
2. tomatoes
tomato juice is not only a key ingredient in a bloody mary, but it can also be enjoyed alone as a delicious and healthy drink.
although many people think of tomatoes as a vegetable due to their culinary uses, it is biologically a fruit. still, due to its flavor and low sugar content, many companies classify tomato juice as vegetable juice.
one cup (240 ml) of tomato juice is available (5):
- calories: 41
- protein: 2 g
- carbohydrates: 9 g
- fiber: 1 g
- sugar: 6 g
- Folic acid: 12% DV
- Potassium: 11% of DV
- Vitamin A: 6% of DV
- Vitamin C: 189% DV
- Vitamin E: 5% of DV
- Vitamin K: 5% of DV
Tomato juice is particularly high in vitamin C, a potent antioxidant that supports the absorption of iron and promotes skin and immune health (6, 7, 8).
it is also a good source of lycopene, a carotenoid and antioxidant that gives tomatoes a red color. in fact, 80% of dietary lycopene is reported to come from tomato juice, pasta sauce, or pizza sauce (9).
lycopene may reduce your risk of heart disease and stroke. for example, one review linked an increase in lycopene intake to a 13% reduction in heart disease risk (10).
however, tomato juice can be high in salt, a mineral that increases blood pressure when consumed in excess. given that most people consume too much salt, choose the option with low sodium whenever possible (11).
Summary: The lycopene content in tomato juice is very high and can act as an antioxidant to reduce the risk of heart disease. In addition, 1 cup (250 ml) provides almost twice as much vitamin C as you need each day. Choose low-sodium tomato juice whenever possible.
3. beets
in recent years, beet juice has become popular for its associated health benefits.
this colorful juice is made by mixing beets and water.
one cup (240 ml) of beet juice is available (12):
- calories: 70
- protein: 1 g
- carbohydrates: 18 g
- fiber: 1 g
- sugar: 13 g
its sugar content is relatively low, as most vegetables naturally have a lower sugar content than fruits (13).
what's more, beets are an important source of betaine, the pigment that makes vegetables appear dark red. they act as potent antioxidants and have the potential to reduce your risk of heart disease, inflammation, and certain types of cancer (14, 15).
beet juice is also rich in inorganic nitrates, which have been shown to improve athletic performance and reduce blood pressure and heart disease risk. （16, 17, 18）。
keep in mind, however, that the inorganic nitrate content of beet juice depends on the variety and growing conditions of the vegetables, as well as the processing method (17).
because most labels don't list nitrate levels, it's hard to know to what extent drinking beet juice will provide nitrate-related benefits (17).
summary: beet juice is rich in dietary nitrates and betaine, both of which have been linked to a reduced risk of heart disease and other chronic diseases. in addition, its sugar content is much lower than other fruit juices.
4. Apple
apple juice is one of the most popular juices (19).
there are two main types - cloudy and sunny. cloudy apple juice contains pulp, while clear apple juice removes pulp (20).
one serving of 1 cup (240 ml) of apple juice provides (21):
- calories: 114
- protein: less than 1 g
- carbohydrates: 28 g
- fiber: 0.5 g
- sugar: 24 g
- Potassium: 5% of DV
- Vitamin C: 3% of DV
apple juice is a medium source of potassium, a mineral that acts as an electrolyte and is important for nerve signaling and heart health. （22, 23, 24)。
Although it is naturally low in vitamin C, many commercial varieties are rich in vitamin C, providing up to 106% DV (25) per cup (240 ml).
in addition, it is rich in antioxidant compounds such as flavonoids and chlorogenic acids, which help neutralize free radicals that destroy cells. （26, 27, 28）。
among the different types, turbid apple juice has the highest antioxidant content. in one study, it was found to contain 2-5 times more antioxidants than transparent apple juice (20).
Summary: Apple juice comes in both clear and cloudy ways. Although both contain antioxidants, turbid juices are up to 2-5 times more abundant. Most apple juice is rich in vitamin C, which further increases its antioxidant content.
5. Trim
Plums are dried plums. they are usually enjoyed as a snack, but prune juice is another popular option.
one cup (240 ml) of prune juice is available (29):
- calories: 182
- protein: 1.5 g
- carbohydrates: 45 g
- fiber: 2.5 g
- sugar: 42 g
- Iron: 17% of DV
- Magnesium: 9% of DV
- Manganese: 17% of DV
- Potassium: 15% of DV
- Vitamin B2: 14% DV
- Vitamin B3: 13% DV
- Vitamin B6: 33% of DV
- Vitamin C: 12% DV
- Vitamin K: 8% of DV
Prune juice is rich in B vitamins, which play a role in metabolism, DNA and erythrocyte production, and skin and eye health (30, 31, 32).
in addition, it is widely used as a remedy for constipation, especially in the elderly population. its fiber content appears to help soften the stool and act as a mild laxative (33, 34).
It is also a good source of antioxidants such as vitamin C and phenolic compounds (34).
although prune juice is a natural source of sugar, it is best to limit your intake to a small cup per day or dilute it with water.
Summary: Prune juice is rich in iron, magnesium, potassium, vitamin C, and B vitamins. Due to its effect of softening the stool, it is often used as a drug to treat constipation.
6. Pomegranate
in recent years, pomegranate juice has become popular for its nutritional value. plus, it adds vibrant color to your day.
one serving of 1 cup (240 ml) of pomegranate juice is available (35):
- calories: 134
- protein: less than 1 g
- carbohydrates: 33 g
- fiber: 0.25 g
- sugar: 32 g
- Potassium: 11% of DV
- Vitamin C: less than 1% of DV
- Vitamin K: 22% DV
Pomegranate juice is rich in vitamin K, which helps blood clotting, heart health, and bone development (36).
It is also rich in the antioxidant anthocyanins, which give pomegranates a characteristic deep red color (37).
Finally, many varieties contain added vitamin C that can help you reach DVS up to 27% (38).
Summary: Pomegranate juice is rich in anthocyanins, a powerful antioxidant that gives pomegranates a rich, deep red color. This juice is also rich in vitamin K, which is important for heart and bone health.
7. Acai berries
Acai berries are small round berries from the acai palm tree.
their delicious juice has a seductive deep purple color.
one cup (240 ml) of acai berry juice is available (39):
- calories: 91
- protein: 1 g
- carbohydrates: 13 g
- fiber: 2 g
- sugar: 9 g
Given that it has only recently become popular, nutritional data on this juice are limited. nevertheless, the antioxidant content of the fruit has been extensively studied.
Acai berry juice is rich in antioxidants, especially flavonoids, ferulic acid, and chlorogenic acid. diets rich in these compounds have been associated with a lower risk of heart disease and mental decline (40, 41, 42).
in fact, acai berries contain more antioxidants than blueberries, which are known for their disease-fighting compounds. （43）
finally, a study of 14 osteoarthritis participants found that drinking an acai-based juice for 12 consecutive weeks significantly reduced perceived pain. however, larger studies are needed to better understand this relationship (44).
Summary: Acai juice is rich in powerful antioxidants such as flavonoids, ferulic acid, and chlorogenic acid. diets rich in these compounds have been linked to a reduced risk of chronic diseases.
8. Orange
orange juice is a classic breakfast staple around the world and is known for its nutritional properties.
one cup (240 ml) of orange juice is available (45):
- calories: 112
- protein: 2 g
- carbohydrates: 26 g
- fiber: 0.5 g
- sugar: 21 g
- Folic acid: 19% DV
- Potassium: 11% of DV
- Vitamin C: 138% DV
Orange juice is a great source of vitamin C, an antioxidant that is essential for skin health and iron absorption. （6, 8）
it is also rich in phenolic compounds such as cinnamic acid, ferulic acid, and chlorogenic acid. these antioxidant compounds help fight free radicals, which damage cells and cause disease (46).
a study of 30 people found that drinking orange juice after a high-fat, carbohydrate-rich meal significantly reduced inflammation levels compared to drinking water or glucose water. the researchers attributed this to antioxidants in orange juice (47).
you can buy orange juice with or without pulp. the pulp added a little fiber, although not a lot.
in addition, many orange juice varieties have calcium added to support bone health.
Summary: Orange juice is naturally rich in vitamin C and other antioxidants. In one study, drinking orange juice after eating high-fat, carbohydrate-rich foods reduced inflammation.
9. Grapefruit
grapefruit juice is a sour drink that many people prefer.
one cup (240 ml) grapefruit juice is available (48):
- calories: 95
- protein: 1.5 g
- carbohydrates: 19 g
- fiber: 1.5 g
- sugar: 20 g
- Folic acid: 9% of DV
- Potassium: 8% of DV
- Vitamin C: 96% DV
- Vitamin E: 4% of DV
Grapefruit juice is rich in disease-fighting antioxidants such as vitamin C and a compound called naringin (49, 50).
however, processed fruits reduce their content of certain antioxidants. for example, the whole grapefruit is rich in β-carotene and lycopene, but grapefruit juice lacks these nutrients (48, 51).
it is important to know that grapefruit and its juice interact with more than 85 medications, including blood thinners, antidepressants, cholesterol, and blood pressure medications (52).
this is due to the interaction of the compound furanocoumarin in grapefruit with the liver's ability to process the drug. therefore, it is crucial to speak with a healthcare professional before consuming grapefruit and its derivatives (52).
Summary: Grapefruit juice is rich in antioxidants such as naringin and vitamin C. However, grapefruit and its products interact with a variety of drugs. If you are taking any medications that may interact with grapefruit, consult your healthcare professional.
Potential drawbacks of juice
Although fruit juice contains many important nutrients, drinking it also has some drawbacks.
Low fiber content
Unlike whole fruits, fruit juices are low in fiber. during processing, the juice is extracted from the fruit and the remaining pulp and fiber are discarded.
fiber helps control blood sugar levels by slowing the absorption of sugar into the bloodstream. without fiber, sugar can easily enter the bloodstream, causing blood sugar and insulin to rise rapidly (53, 54).
High in sugar
Both whole fruits and juices are high in sugar, but they contain different types of sugar.
The sugar in the whole fruit is the sugar that is present in the cellular structure of the fruit or vegetable. these sugars are not absorbed as quickly as free sugars (55).
Free sugars are simple sugars that are added to foods or are naturally present in certain foods and beverages, including fruit juices and honey. unlike intrinsic sugars, they are rapidly absorbed because they are not bound within cells (55).
Diets high in free sugar — especially sugar-sweetened beverages — increase the risk of heart disease, diabetes,s, and obesity. （56, 57, 58）。
However, most of the free sugar in the diet comes from sugary drinks such as sodas and energy drinks. in fact, a 2017 study found that juices accounted for an average of only 2.9% of total sugar intake (55).
Unlike other sugary drinks, 100% fruit juice is rich in vitamins, minerals,s, and antioxidants. therefore, many experts consider this to be a better option (59).
Still, focus on getting your daily nutrition from whole fruits and vegetables, which are often high in fiber. the goal is not to drink more than 1-2 cups (240-480 ml) of juice (59) per day.
Finally, if you decide to drink juice, try buying 100% real juice. many people mistake fruit cocktails or fruit drinks for real juices. however, these drinks often contain added sugars, colors, and flavors.
Summary: Unlike whole fruits and vegetables, fruit juice is a poor source of fiber that can lead to elevated blood sugar levels. while juice is an important source of nutrients, limit your intake to 1-2 cups (240-480 ml) per day and try to choose whole fruits and vegetables more frequently.
Conclusion:
fruit juices are an excellent source of nutrients, especially antioxidants.
while there is controversy surrounding the sugar content of juice, it is healthier than other sugary drinks, such as sodas or energy drinks.
try limiting your intake to 1-2 cups (240-480 ml) per day and choose complete fruits and vegetables whenever possible.
if you're looking for a quick, convenient source of nutrition, juice can be part of a healthy diet – as long as you enjoy it in moderation.