Apple Juice
How Many Calories Are in Apple Juice? Nutrition Facts and Benefits
Apple juice is a widely enjoyed beverage made by pressing fresh apples and filtering the liquid. With roots in traditional European orchards, it has become a staple drink around the world. Its naturally sweet taste and refreshing profile make it suitable for breakfast, snacks, or as a base for smoothies and mocktails.
Calories and Nutrition (Average)
| # | Amount | Calories | Carbohydrates | Protein | Fat | Fiber | Sodium |
|---|---|---|---|---|---|---|---|
| 1 | 100 ml | 46 kcal | 11.3 g | 0.1 g | 0.1 g | 0.2 g | 4 mg |
| 2 | 1 serving (200 ml) | 92 kcal | 22.6 g | 0.2 g | 0.2 g | 0.4 g | 8 mg |
Health Benefits of Apple Juice
- Provides quick energy from natural sugars and carbohydrates.
- Contains potassium and small amounts of vitamin C (higher when fortified).
- Offers polyphenol antioxidants, especially in cloudy/unfiltered varieties.
- Helps with hydration and may be gentle on digestion for some individuals.
- Can support iron absorption when paired with iron-containing foods (vitamin C aids this).
Apple Juice Consumption Tips
- Choose 100% juice with no added sugars; prefer cloudy/unfiltered for more polyphenols.
- Mind portion size—juice is less filling than whole fruit; consider a 150–200 ml serving.
- Dilute with water or sparkling water (e.g., 1:1) to reduce sugar per serving.
- Pair with protein or fiber (nuts, yogurt, whole grains) for better satiety and balanced glycemic impact.
- Serve chilled and store refrigerated; consume opened bottles within a few days.