Fruit Juice
How Many Calories in Fruit Juice? Nutrition Facts and Benefits
Fruit juice is a beverage made by extracting the liquid from fresh fruits such as oranges, apples, grapes, and pomegranates. Valued for its refreshing taste and natural sweetness, it is commonly enjoyed at breakfast, post-workout, or as a quick pick-me-up. While 100% fruit juice provides vitamins and antioxidants, it also contains concentrated natural sugars and less fiber than whole fruit, so portion control is key.
Calories and Nutrition Facts (Average)
| # | Amount | Calories | Carbohydrate | Protein | Fat | Fiber | Sodium |
|---|---|---|---|---|---|---|---|
| 1 | 100 ml | 46 kcal | 11 g | 0.3 g | 0.2 g | 0.2 g | 4 mg |
| 2 | 1 glass (250 ml) | 115 kcal | 27.5 g | 0.8 g | 0.5 g | 0.5 g | 10 mg |
Health Benefits of Fruit Juice
- Provides key micronutrients like vitamin C, potassium, and folate (varies by fruit).
- Contains natural antioxidants and polyphenols that may support heart and immune health.
- Offers quick, easily absorbed carbohydrates for energy and hydration.
- Fortified varieties can contribute calcium and vitamin D intake.
- When consumed alongside meals, it can complement overall nutrient intake.
Fruit Juice Consumption Tips
- Choose 100% fruit juice with no added sugar; check the label.
- Keep portions moderate (about 150–250 ml); prioritize whole fruit for fiber.
- Dilute with water or sparkling water (e.g., 1:1) to reduce sugar per serving.
- Pair with protein or healthy fats (e.g., yogurt, nuts) to improve satiety.
- For dental health, avoid frequent sipping; use a straw and rinse mouth with water.