Which Juices Are the Healthiest? 5 Nutritious Options to Include
Discover five healthy juices packed with nutrients, including cranberry, tomato, beet, apple, and orange juice, along with their benefits and potential drawbacks.
The bad news is that there is no clear answer to the question of which juice is the healthiest. Each type of juice has its own benefits depending on what it is made from. The good news is that among all existing options, there are at least five juices worth including in your diet that are rich in nutrients and relatively low in natural and added sugars.
While they can provide many vitamins, minerals, and other nutrients, they may also have drawbacks. It is generally better to consume fruits and vegetables in their raw form—blending them can destroy some of their nutrients—but most still retain enough benefits in liquid form.
Cranberry Juice
Cranberry juice is tart, bright red, and offers numerous health benefits. One cup, or about 230 ml, of unsweetened cranberry juice contains approximately 110 calories, 1 gram of protein, 30 grams of carbohydrates including 26 grams of sugars, 0.25 grams of dietary fiber, 195 mg of potassium, 23.5 mg of vitamin C, and about 3 mg of vitamin E. Note that because the fruit is very tart, many manufacturers add sugar to make it more palatable, so it is wise to check the product label before purchasing.
Research included in a 2024 review suggests that cranberry juice may help reduce the risk of urinary tract infections, though further research is needed to fully understand this effect and its underlying mechanisms.
Tomato Juice
Tomatoes are typically used as-is in cooking, but they can also make a delicious and healthy juice. One cup of canned tomato juice without added salt contains about 41 calories, 2 grams of protein, 8.58 grams of carbohydrates including 6.2 grams of sugars, 1 gram of fiber, 48.6 micrograms of folate, 527 mg of potassium, 55.9 mg of vitamin A, and about 170 mg of vitamin C.
Tomato juice is also a good source of lycopene, a carotenoid and antioxidant that gives tomatoes their red color. Studies included in a 2021 review indicate that lycopene may reduce inflammation and lower the risk of heart disease. The review also notes that lycopene may have positive effects on neurodegenerative conditions such as Alzheimer's disease and could inhibit cancer cell growth, although more research is needed.
Tomato juice can sometimes contain high levels of sodium, which may contribute to high blood pressure when consumed regularly in large amounts. It is recommended to choose low-sodium options whenever possible and keep in mind that the professional recommendation is not to exceed 2,300 milligrams of sodium per day.
Beetroot Juice
One cup of organic beetroot juice contains about 70 calories, 1 gram of protein, 18 grams of carbohydrates including 13 grams of sugar, and 1 gram of dietary fiber. Its sugar content is relatively low compared to other juices, as most vegetables naturally contain less sugar than fruits.
Beets are also an excellent source of betalains, pigments that give the vegetable its vibrant red color. These compounds act as powerful antioxidants and may positively influence heart disease risk factors, including blood pressure and overall cholesterol levels.
Beetroot juice is also rich in inorganic nitrates. Studies have shown that these lower systolic blood pressure in people with hypertension and may improve endurance against fatigue during physical activities like sprinting. However, the inorganic nitrate content in beetroot juice depends on many factors such as the vegetable variety, growing conditions, and processing methods. Because nitrate content is rarely listed on labels, it is hard to know with certainty how much of these health benefits you are getting.
Apple Juice
One cup of unsweetened apple juice without added vitamin C contains 114 calories, 0.24 grams of protein, 28 grams of carbohydrates including 23 grams of sugars, 250 mg of potassium, and 2.23 mg of vitamin C.
Apple juice naturally contains little vitamin C, but many brands choose to fortify it to provide more than 100% of the recommended daily intake.
There are two main types of apple juice: cloudy and clear. Cloudy apple juice contains pulp, while clear juice has the pulp removed. Cloudy apple juice contains a larger amount of antioxidants compared to clear juice because most of the beneficial components are found in the pulp.
Orange Juice
It is impossible to discuss this topic without mentioning what is generally considered the king of juices: orange juice. One cup contains 112 calories, 1.74 grams of protein, 25.8 grams of carbohydrates including 20 grams of sugar, about 0.5 grams of fiber, 74.4 micrograms of folate, 496 mg of potassium, and 124 mg of vitamin C.
Orange juice is a significant source of vitamin C, an antioxidant essential for skin health and iron absorption. The antioxidant compounds in 100% natural orange juice may also help reduce inflammation and neutralize oxidative stress, a state of imbalance between free radicals and antioxidants in the body.
Orange juice can be purchased with or without pulp. The pulp adds a small amount of fiber, though not a significant amount. Additionally, some brands fortify their orange juice with calcium to support bone health.
The Drawbacks of Juices
While various juices contain many important nutrients, there are certain drawbacks to drinking them regularly or in large quantities.
Unlike whole fruit, fruit juice is low in fiber. During processing, the juice is extracted while the pulp and fiber are discarded. Fiber helps regulate blood sugar levels by slowing down the absorption of sugar into the bloodstream. Without fiber, sugar easily enters the blood and can lead to a sharp, rapid spike in blood sugar and insulin levels.
Both whole fruits and fruit juices contain high amounts of sugar, but they differ in the type of sugar they contain. The sugar found in whole fruits is intrinsic sugar, which exists within the cellular structure of the fruit or vegetable. These sugars are not absorbed as quickly as free sugars.
Free sugars are simple sugars added to food or naturally present in certain foods and beverages, such as fruit juices and honey. Unlike intrinsic sugars, they are absorbed rapidly because they are not trapped inside a cell.
A diet rich in free sugars—especially consuming sugar-sweetened beverages—may be linked to an increased risk of health issues such as cardiovascular disease. Most free sugars in the diet come from sugary drinks like sodas and energy drinks. Unlike other sweetened beverages, 100% natural fruit juice is rich in vitamins, minerals, and antioxidants, making it generally considered a better alternative. However, it is still recommended to get your daily nutrients from whole fruits and vegetables, which usually contain high amounts of fiber.
Finally, if you decide to drink juice, try to buy 100% natural fruit juice and limit consumption to one or two glasses a day. Many people mistakenly think fruit cocktails or fruit drinks are real juice, but these beverages usually contain added sugar, artificial colors, and flavorings.
