Blog
healthy juice

9 Healthiest Types of Juices to Buy

The healthiest juice can come from a freshly squeezed fruit or even from concentrate, you may want to know the ins and outs of what it contains. 

So, that’s why we have listed different types of juice and everything you need to know about them. Some are healthy and revitalising and some not so much, but how can you tell them apart? 

Let’s break them down, and take a look at some of the healthiest juice you can buy.

Before we dive in, if you’re interested in nutrition and think you could build a career around the topic, then take a look at our Level 4 Advanced Sports Nutrition Course. Additionally, you can download our free course prospectus here to see the range of courses we offer here at OriGym.

Don’t forget! You can download your FREE food diary below.

Is Fruit Juice Healthy?

This is somewhat controversial ground, as there is a divide in the dietary community regarding not only what is the healthiest fruit juice, but whether or not there are any healthy juices to buy at all.

The difficulty lies in the transition of states from solid to liquid when the main ingredient of the juice is blended.

Let’s take an apple, for example. A majority of the sugar within fruit is classified as fructose, meaning that it’s processed by our liver. This sugar is contained in the fibre of fruit, so when eaten as a solid food, the sugar is released into the body slowly as the fibre is still present even as we chew it.

However, blending a fruit into a juice will totally tear apart the fibre, resulting in immediate sugar absorption. More sugar can of course lead to issues such as obesity and even tooth decay as some juices can contain as much sugar as a fizzy drink, which isn’t ideal to say the least.

This is a problem that occurs in some of the ‘healthiest’ fruit juice types.

It’s thought by some experts that drinking fructose as a liquid can hinder the liver’s performance, which, in a worst-case scenario, can lead to issues like type-2 diabetes.

A research study conducted by dietitians concluded that greater consumption of specific whole fruits can lower the risk of type 2 diabetes, whereas more fruit juice consumption is associated with a higher risk.

The takeaway from this is that the findings here suggest that there is a connection between increased sugar intake in fruit juices and potential subsequent health issues.

On the other hand, however, it’s argued by the British Nutrition Foundation that 100% fruit or vegetable juices provide vital vitamins and minerals to your body like vitamin C and potassium, and that having a 150ml glass of juice counts as 1 of your 5 a day. Although, it’s important not to exceed this amount by too much, if at all.

Vitamins and minerals are considered essential nutrients due to their many positive qualities,  including helping to heal wounds and strengthening your immune system. It's never a bad thing to try to include as many of these as possible in your diet, and drinking low sugar fruit juice or even unsweetened fruit juice is an extremely efficient way to do this.

It's clear that the problem here lies in sugar and calorie content vs vitamin and mineral content, so when looking for the healthiest fruit juice option, it's important to balance these factors.

The key is to find unsweetened fruit juice and low sugar fruit juice so you can minimise the negative impact that high sugar intake can have on your body.

Don’t underestimate the effectiveness of all-natural juices when compared to alternatives you can buy that are packed with artificial additives, which are often more expensive anyway.

Having said all that, let’s jump in and list out the healthiest juice to buy!

9 of The Healthiest Juices

#1 Pomegranate Juice

Pomegranate juice is a great juice for health as it’s absolutely rife with antioxidants. High levels of antioxidants in your diet can help to greatly reduce the risk of health issues like heart disease. Drinks like green tea and red wine are renowned for their antioxidant properties and pomegranate juice has 3x the levels of those drinks.

This low sugar fruit juice is also one of the best natural juices for improving digestion, as it reduces inflammation in your gut. This will especially help people suffering from problems like Crohn’s disease or a general upset stomach.

Having said all this, what’s the point of being the healthiest juice if the taste doesn’t match the health benefits? Not to worry, a recent study from Kansas State University’s Sensory Analysis Centre shows the massive variety of flavours and attributes that this unsweetened fruit juice possesses.

The study developed a ‘sensory lexicon’- a chart tracking the different tastes and textures of pomegranate juice depending on how exactly it’s made. The lexicon features 34 definable variations in taste and quality, so there’s a huge pool of options here.

For example, if the manufacturer of your chosen juice brand uses fermented fruits to flavour their product, then this is shown to drastically impact qualities such as bitterness, sourness and even the colour of the juice, in this case making it much darker.

Nutritional info per 150ml:

  • Calories: 36
  • Carbs: 8 grams
  • Sugar: 7 grams
  • Vitamin C: 57% of Daily Value

If you want to learn more about antioxidants and what foods you should be consuming to get the most of them, read our article on the best antioxidant foods here.

#2 Cranberry Juice

According to a study by Frontiers in Microbiology, cranberry juice can help to treat or prevent urinary tract infections (UTI’s). This is due to its ability to reduce the bacterial spread of E. coli in the bladder, so at least in this regard it’s one of the best juices for health. 

It’s moderately high in sugar content however, so maybe try to look for an unsweetened fruit juice variant product that still retains the main benefits of cranberry juice. Reduced sugar versions of this healthy fruit juice can be found easily in stores or online. 

When considering the healthiest juice to buy, it’s important to check the pH levels so that your diet isn’t too acidic. With a pH level generally varying from 2.3 to 2.5, cranberry juice is pretty acidic.

Anything below a pH level of 5.5 can begin to dissolve the enamel of your teeth over time, so you need to make sure you don’t overdrink this juice. Balancing the potential health gains with the drawbacks is key to getting the best out of the natural juices you consume.

Nutritional info per 150ml:

  • Calories: 87
  • Carbs: 21 grams
  • Sugar: 19 grams
  • Iron: 1% of Daily Value
  • Vitamin C: 75% of Daily Value

To get a more indepth idea of all that cranberry juice can offer, check out our article: cranberry juice: benefits, side effects and nutrition.

#3 Grape Juice

As one of the healthiest fruit juices, grape juice contains all of the nutrients found within the skin and seeds of a grape for added health advantages. It’s fat-free and cholesterol-free, offering improved cardiovascular health to keep your heart pumping away effectively.

Because of this, the natural juices of the grape can further reduce the chance of creating a blood clot, as well as keeping your cholesterol and blood pressure levels low.

According to research from WebMD, people who eat foods categorised as anthocyanins (foods with dark colours such as reds and purples) experienced more effective lung functionality in their old age than people who neglected these foods.

The study discovered that we reach our peak lung capacity at 30 years old. From this point, the lungs gradually degrade year by year. 

The data illustrated that people with diets rich in anthocyanins experienced less noticeable declines in their lungs’ effectiveness each year, so in terms of healthy fruit drinks, this is some of the best juice to support your lungs throughout your life. If this is what you need, read our article on the best foods for lung health now to combine with your grape juice!

Nutritional info per 150ml:

  • Calories: 97
  • Carbs: 24 grams
  • Sugar: 24 grams
  • Calcium: 1% of Daily Value
  • Iron: 2% of Daily Value
  • Potassium: 4% of Daily Value
  • Vitamin C: 42% of Daily Value

#4 Prune Juice

Prune juice comes from the extraction of water from dried plums, and it is full of antioxidants. It's been proven to assist the liver and help it maintain its health, as well as even treating hepatitis.

It’s one of the most healthy fruit drinks in terms of iron intake. Your body uses iron to create haemoglobins, a protein within red blood cells that helps in transferring oxygen from your lungs to pretty much everywhere else, so it’s an essential nutrient.

In addition, prune juice has been shown to assist with constipation pains, especially in children. The US National Library of Medicine has a study that displays this notion, so this is possibly the best juice to help in this regard.

This is mainly down to the inclusion of sorbitol (a type of sugar alcohol found in foods), which travels through your body without being digested. It then draws water into the gut and can act as a catalyst for bowel movements.

Nutritional info per 150ml:

  • Calories: 115
  • Carbs: 28 grams
  • Sugar: 27 grams
  • Calcium: 1% of Daily Value
  • Iron: 11% of Daily Value
  • Potassium: 10% of Daily Value
  • Vitamin C: 7% of Daily Value

#5 Orange Juice

Perhaps one of the most common types of juice you can think of, orange juice is created by squeezing an orange - pretty straightforward right?

Famously high in vitamin C, consuming a lot of orange juice can help in those essential tasks like repairing muscle tissue and healing the skin.

However, it's of course better to get these benefits with a juice variant with minimal sugar for the healthiest orange juice to ensure that you don’t damage your teeth too much over time.

A benefit to drinking orange juice is that you can buy cartons with or without the fruit still in there. 

This is important in reducing the sugar count, because as previously discussed, the fructose sugar is still encased in the protective pulp within the juice. This means that the leftover fibre of the orange offers a slow release of sugar into the body, rather than the immediate absorption you would get with a smooth orange juice.

Orange juice has also been shown to improve the diet quality and even reverse the effects of metabolic syndrome in 35% of patients when coupled with a healthy diet according to a study from the Journal of Nutrition & Intermediary Metabolism.

Metabolic syndrome is diagnosed when people suffer from a combination of obesity, high blood pressure and diabetes. Anything that can help with these symptoms has to be one of the best juices for health.

Nutritional info per 150ml:

  • Calories: 71
  • Carbs: 16 grams
  • Sugar: 13 grams
  • Calcium: 1% of Daily Value
  • Iron: 2% of Daily Value
  • Potassium: 7% of Daily Value
  • Vitamin A: 2% of Daily Value
  • Vitamin C: 87% of Daily Value

Read our articles below for some great nutritional guidance: 

#6 Tomato Juice

People tend not to consider the tomato when thinking of healthy fruit drinks, mainly because they think it’s a vegetable, which it isn’t! 

This is a great juice for health in that it’s incredibly low in carbs and sugar, and the calories aren’t so bad either. 

High in antioxidants, tomato juice won’t only reduce your chance of developing heart disease, but also serves as a mild-level laxative, so it can help to soothe constipation and irritable bowels. 

Not to mention the fact that this low-calorie juice is full of phytonutrients (natural compounds within plant-based foods) which can help protect your eyes from decline brought on by ageing. 

Just make sure you use this improved eyesight to try to spot a variant of tomato juice with minimal salt, as it generally contains a lot of sodium which can be harmful if eaten too much over time.

Types of juice that are high in salt levels, like tomato juice, can lead to heart complications later in life if you exceed the daily recommended dose. It's suggested that adults should consume no more than 6 grams of salt per day, so make sure you keep track of your intake when drinking juices high in sodium so as to not negate the impact of one of the healthiest fruit juices around.

Nutritional info per 150ml:

  • Calories: 26
  • Carbs: 7 grams
  • Sugar: 5 grams
  • Salt: 17% of Daily Value
  • Protein: 2% of Daily Value
  • Potassium: 18% of Daily Value

If you are somebody who eats a plant based diet, check out our article on the best high protein vegan snacks here!

#7 Apple Juice

Considered one of the healthiest fruit juices, apple juice boasts incredibly high hydration levels, with it being composed of 88% water. This will help keep you going through the day, lubricating your joints and regulating your body temperature.

Studies show that there is a correlation between apple juice intake and offering relief to the effects of asthma and in some , even preventing asthma attacks. 

Additionally, apple juice is a great component for mixing together protein shakes as a replacement for milk or water for a more varied and vibrant taste. If you’re looking for the very best fruit juice, this could well be it.

We know that the healthiest fruit juice needs to contain antioxidants, and here just like the other options, there’s plenty. 

However, you may have noticed on the supermarket shelf that there are two types of juice when it comes to apples- cloudy and clear.

The difference lies in the details. Cloudy apple juice is cloudy due to the tiny pieces of solid apple that are dispersed within the juice. These pieces of solid fruit contain all those vital antioxidants that offer useful health benefits.

Clear apple juice on the other hand contains an enzyme that breaks down these solids, resulting in a more transparent appearance at the cost of losing some of the potency that these antioxidants bring. 

Of the two options, the healthiest juice here is quite clearly the cloudy option, so be sure to pick that up over its counterpart.

Nutritional info per 150ml:

  • Calories: 74
  • Carbs: 18 grams
  • Sugar: 17grams
  • Calcium: 1% of Daily Value
  • Iron: 3% of Daily Value
  • Potassium: 4% of Daily Value
  • Vitamin C: 19% of Daily Value

#8 Beet Juice

As one of the more healthy juices to buy, beet juice offers good levels of potassium and iron. This will ensure healthy blood flow and an array of benefits to your muscles, such as more energy leading to less drastic fatigue.

This added stamina is important to get you through your day-to-day activities without relying on artificial energy boosters, so your body will thank you for it. 

Beet juice also contains the compound ‘nitrate’, which soothe and widen your blood vessels leading to a decreased risk in cholesterol issues and heart disease.

Beet juice is also proven to improve athletic performance. According to studies from the US National Library of Medicine, healthy portions of beet juice before intense exercise can increase your time-to-exhaustion at submaximal levels! This makes beet among the best juice for your health, and your fitness levels in the gym.

This means you can exercise for longer at an intense level, as long as said level isn’t the maximum you can do. This is one of the best healthy fruit juices to enhance your performance in a scenario where you won’t be pushing yourself to the absolute limit, but still want a vigorous workout.

As far as healthy juices to buy go, this is a reliable option with all-around pretty good nutritional value.

Nutritional info per 150ml:

  • Calories: 49
  • Carbs: 11 grams
  • Sugar: 9 grams
  • Potassium: 7% of Daily Value
  • Vitamin C: 8% of Daily Value
  • Calcium: 2.5% of Daily Value
  • Iron: 6% of Daily Value

#9 Carrot Juice

Carrot juice provides extremely impressive nutritional value, offering far more than your daily requirement for vitamin A, which gives carrots their bright orange colour.

The benefits of vitamin A are numerous, including their famous ability to maintain eye health. Before it becomes vitamin A inside your body, the raw component is known as beta carotene, and carotene rich diets can even reduce eye degradation by up to 35%.

Beta carotene has been shown to be effective in combating diseases associated with cognitive decline, such as Alzheimer’s. 

Carrot juice is also incredibly low in sugar content, one of the main dietary concerns with juices. Low sugar means low risk of dental damage and fat gain, so you can drink away happily knowing your teeth will be kept intact.

As one of the healthiest juices for its high levels of vitamin A, you have to watch your intake as too much can be potentially harmful.

If you were to vastly exceed the recommended daily dose, you could develop carotenemia, a condition whereby your skin turns yellowish. While it’s only temporary, it’s still not worth the ordeal, so make sure to keep a cap on your intake. 

Nutritional info per 150ml:

  • Calories: 60
  • Carbs: 14 grams
  • Sugar: 0.2 grams
  • Calcium: 3% of Daily Value
  • Iron: 4% of Daily Value
  • Potassium: 9% of Daily Value
  • Vitamin A: 159% of Daily Value
  • Vitamin C: 14% of Daily Value

If you’re a fruit lover, read our article all about the benefits of blueberries that will boost your health here,

FAQ

What Happens If You Drink Fruit Juice Every Day?

Well, that depends on whether or not you exceed the daily recommended amount of 150ml, and if so, how much you go over by.

If you abide by the recommendations, then you will reap the varying rewards of low blood pressure and low cholesterol, boosted hydration and much more. 

If you drastically exceed them, however, then the worst-case scenario is that you could suffer from blood sugar spikes. This is the process whereby glucose (sugar) piles up in your bloodstream rather than flowing smoothly and being consistently absorbed by your body - effectively, leftover sugar.

It can heighten your blood pressure and lead to issues like diabetes or even heart complications if not treated or resolved.

So it’s totally fine to drink juice every day, just try not to exceed the recommended limit every day and try to ensure that the products you buy are low sugar fruit juices rather than anything with added sugar or sweeteners.

Which Juice Has the Least Sugar?

Some types of juices are low in sugar, particularly vegetable-based juices. Speaking of which, the lowest we’ve gathered on our list (by a long shot) is carrot juice.

Natural carrot juice is incredibly low in sugar and high in natural vitamins, so if you’re trying to watch your sugar levels then this is an obvious option.

And if you don’t like carrots, well, you could opt for another vegetable of your choice, as they’re all generally lower in sugar than their fruity alternatives. 

Before You Go!

There you have it, a list of the best juices for health and their individual benefits and nutritional information.

We hope we’ve answered any questions you might have had, and maybe highlighted some natural juices you may want to try in your diet. 

If you’re so interested in healthy fruit drinks and are passionate about living a healthy lifestyle, why not take a professional approach and get qualified with our level 4 course in advanced sports nutrition? Or, take a look at our full course prospectus here for all of our fitness courses.

Written by Harry Griffiths

Freelance Fitness Writer & Enthusiast

Harry is a freelance article writer for Origym. With a degree in creative writing at his back, he writes about all things fitness for our company blog, covering everything from exercise techniques to product reviews. A passionate weight lifter, Harry’s commitments to fitness
and wellbeing extend from behind the keyboard all the way to the gym floor.

Recommended Posts

Download Your FREE Food Diary

Download Your FREE Food Diary