Fruit Juice Nutrition Facts

Orange juice
Verywell / Alexandra Shytsman 

Drinking fruit juice can be a good way to get one or two servings of fruit into your day and increase the amount of antioxidants you consume. Fruit juice can be high in calories if it has added sugar, so it's important to watch your serving size, especially if you are looking to lose weight. It's also important to choose 100% fruit juice, rather than soft drinks made with fruit juice, because that makes it easier to get better nutritional value and not just empty calories.

Nutrition Facts

There are many different juices and juice blends to choose from, but these are the most nutritious popular varieties.

  1. Orange juice
  2. Pomegranate juice
  3. Pink grapefruit juice

The following nutrition information is provided by the USDA for 1 cup (240mL) of orange juice.

  • Calories: 110
  • Fat: 0g
  • Sodium: 10mg
  • Carbohydrates: 27g
  • Fiber: 1g
  • Sugars: 20g
  • Protein: 2g

Orange juice is probably the best option because it's nutritious, easy to find and not as expensive as more exotic juices. It's high in vitamin C, folate and minerals. In fact, one cup of orange juice provides all the vitamin C you need for one day. 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.

Orange juice is also high in potassium that 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, blood cell production, and to help prevent a birth defect called spina bifida. Orange juice is also a good source of magnesium and if you want, you can purchase orange juice that's been fortified with calcium to make it even more nutritious.

Pomegranate juice is another excellent choice because it's high in potassium, magnesium and B vitamins. It's also a good source of calcium and antioxidants, but 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 similar sized serving of orange juice with about 135 per cup.

Pink grapefruit juice is also a good diet 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 and it's also a good source of vitamin A. White grapefruit juice doesn't have as much vitamin A, so pink grapefruit is the better choice. A standard cup of grapefruit juice has fewer than 100 calories.

Least Healthy Options

The worst fruit juices are fruit juice drinks like Sunny D and Capri Sun 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.

Powdered juice drinks are not a good choice for the same reason: They're mostly sugar with just a little fruit flavoring. Tang, Kool-Aid and Country Time lemonade fall into this category. These beverages have no nutrition beyond the calories. A smarter choice is to start with your favorite 100% fruit juice and add sparkling water to make a juice "soft drink."

Choosing and Storing Fruit Juice

Most fruit juice is sold in bottles or cartons and will need to be refrigerated after opening (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.

You can also make your own juice with fresh fruit at home. Fresh 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).


Are juice blends as good as single juices?

They're fine as long as the only ingredients are juice. However, sometimes more expensive juices like goji, açai, or pomegranate juice are mixed with a cheaper juice like grape or apple juice, so you may not be getting a full serving of the specific juice you're looking for.

Will drinking fruit juice make you gain weight?

Many fruit juices are high in calories so if you drink them without keep track of your daily calorie intake you might gain weight. That doesn't mean the fruit juice calories will make you gain more weight than calories from other foods. It does mean that you're consuming too many calories. If that's the case, cutting back on fruit juice to just one serving a day may help. Better yet, choose fresh fruits that have all the nutrition but fewer calories and more fiber.

Is fruit juice good for kids?

It's okay to give fruit juice to kids over the age of 6 months, but only in a cup and not a bottle (to help prevent dental cavities). Younger kids should only have a few ounces per day.

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3 Sources
Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
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  2. Orange juice. FoodData Central. U.S. Department of Agriculture. Published April 1, 2019.

  3. Zarfeshany A, Asgary S, Javanmard SH. Potent health effects of pomegranate. Adv Biomed Res. 2014;3:100. doi:10.4103/2277-9175.129371