Posted on September 19th, 2022.

Though juice is enjoyed around the world, it’s a controversial beverage. When it comes to its healthiness, many people are divided. Some argue that it’s too high in sugar, while others champion its high nutrient content. This article reviews the 9 healthiest juices and discusses whether juice is a healthy choice in general.

Cranberry

Tart and bright red, cranberry juice offers many benefits.

A single cup (240 ml) of cranberry juice provides:

Calories: 116

Protein: 1 gram

Carbs: 31 grams

Fiber: 0.25 grams

Sugar: 31 grams

Potassium: 4% of the Daily Value (DV)

Vitamin C: 26% of the DV

Vitamin E: 20% of the DV

Vitamin K: 11% of the DV

Cranberry juice is known for its ability to protect against urinary tract infections (UTIs). Though research on this effect has been mixed, a recent review found that drinking cranberry juice lowered the risk of getting a UTI by 32.5%

This juice is also high in antioxidants, including anthocyanins, flavonols, procyanidins, and vitamins C and E, which may help protect your cells from damage caused by free radicals.

Tomato

Tomato juice is not only a key ingredient in Bloody Marys but also enjoyed on its own as a delicious and healthy drink.

While many people consider the tomato to be a vegetable due to its culinary uses, it’s biologically a fruit. Still, many companies classify tomato juice as a vegetable juice due to its flavor and low sugar content.

One cup (240 ml) of tomato juice provides:

Calories: 41

Protein: 2 grams

Carbs: 9 grams

Fiber: 1 gram

Sugar: 6 grams

Folate: 12% of the DV

Potassium: 11% of the DV

Vitamin A: 6% of the DV

Vitamin C: 189% of the DV

Vitamin E: 5% of the DV

Vitamin K: 5% of the DV

Tomato juice is particularly high in vitamin C, a potent antioxidant that supports iron absorption and promotes skin and immune health.

It’s also a good source of lycopene, a carotenoid and antioxidant that gives tomatoes their red color. In fact, 80% of dietary lycopene is reported to come from tomato juice, spaghetti sauce, or pizza sauce.

Lycopene may lower your risk of heart disease and stroke. For example, one review linked increased intake of lycopene to a 13% lower risk of heart disease.

However, tomato juice can be very high in salt, a mineral that can increase blood pressure when consumed in excess. Considering that most people consume too much salt, try to select low-sodium options when possible.

SUMMARY

Tomato juice is very high in lycopene, which acts as an antioxidant and may lower your risk of heart disease. Furthermore, 1 cup (250 ml) provides almost twice your daily vitamin C needs. Choose low-sodium tomato juice whenever possible.

Beet

Beet juice has gained popularity in recent years due to its associated health benefits.

This colorful juice is made by blending beets and water.

One cup (240 ml) of beet juice provides:

Calories: 70

Protein: 1 gram

Carbs: 18 grams

Fiber: 1 gram

Sugar: 13 grams

It’s relatively low in sugar, as most vegetables are naturally lower in sugar than fruits.

What’s more, beets are a great source of betalains, which are pigments that give the vegetable its deep-red color. They act as potent antioxidants, potentially lowering your risk of heart disease, inflammation, and certain types of cancer.

Beet juice is also high in inorganic nitrates, which have been shown to increase athletic performance and decrease blood pressure and heart disease risk.

Still, keep in mind that the inorganic nitrate content of beet juice depends on the variety and growing conditions of the vegetable, as well as the processing method.

Since the nitrate content is not listed on most labels, it’s difficult to know to what extent drinking beet juice will provide nitrate-related benefits.

SUMMARY

Beet juice is rich in dietary nitrates and betalains, both of which are associated with a lower risk of heart disease and other chronic diseases. Furthermore, it’s much lower in sugar than other juices.

Apple

Apple juice is one of the most popular types of juice.

There are two main types — cloudy and clear. Cloudy apple juice contains pulp, while clear apple juice has had the pulp removed.

A 1-cup (240-ml) serving of apple juice provides:

Calories: 114

Protein: less than 1 gram

Carbs: 28 grams

Fiber: 0.5 grams

Sugar: 24 grams

Potassium: 5% of the DV

Vitamin C: 3% of the DV

Apple juice is a moderate source of potassium, a mineral that acts as an electrolyte and is important for nerve signaling and heart health.

Although it’s naturally low in vitamin C, many commercial varieties are enriched with vitamin C, providing up to 106% of the DV per cup (240 ml) (25Trusted Source).

Furthermore, it’s high in antioxidant compounds like flavonoids and chlorogenic acid, which help neutralize cell-damaging free radicals.

Among the different types, cloudy apple juice is the highest in antioxidants. In one study, it was found to have 2–5 times the antioxidant content of clear apple juice.

SUMMARY

Apple juice comes in both clear and cloudy varieties. Though both contain antioxidants, cloudy juice provides up to 2–5 times more. Most apple juices are enriched with vitamin C, furthering its antioxidant content.

The bottom line

Juice can be an excellent source of nutrients, especially antioxidants.

While there is controversy surrounding the sugar content of juice, it’s a much healthier option than other sugar-sweetened beverages, such as soda or energy drinks.

Try to limit your intake to 1–2 cups (240–480 ml) per day, and opt for whole fruits and vegetables instead whenever possible.

If you’re looking for a quick, convenient source of nutrients, juice can be a part of a healthy diet — as long as you enjoy it in moderation.

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