Juicing has become a popular way for people to increase their intake of fruits and vegetables. Since juice contains the liquid extracted from produce, it’s nutrient-dense but lower in fiber than whole fruits and vegetables. Some people use juicing as a way to detox or lose weight. But can you get adequate protein from drinking juice alone? Let’s explore the pros and cons.
Protein Needs
First, let’s look at how much protein the average person needs. The Dietary Reference Intake (DRI) for protein is 0.8 grams per kilogram of body weight per day. This amounts to:
- 56 grams per day for the average sedentary man
- 46 grams per day for the average sedentary woman
People who are more active need more protein. Athletes and people who strength train may need up to twice the DRI. Protein needs also increase with age.
Protein in Juice
Now let’s look at the protein content of some common juices:
| Juice | Serving Size | Protein (grams) |
|---|---|---|
| Orange juice | 1 cup | 2 |
| Apple juice | 1 cup | 0.5 |
| Carrot juice | 1 cup | 2 |
| Tomato juice | 1 cup | 2 |
| Beet juice | 1 cup | 2 |
As you can see, the protein content of these juices is relatively low, ranging from 0.5 grams per serving in apple juice to 2 grams per serving in orange, carrot, tomato, and beet juices. While vegetables and fruits do contain some protein, much of it is lost when these foods are juiced.
Challenges of Meeting Protein Needs with Juice
Drinking juice alone makes it very difficult to meet daily protein needs. Here are some of the challenges:
- You’d need to drink a large volume of juice. To get 56 grams of protein only from carrot juice, you’d need to drink 28 cups per day!
- Drinking such large amounts of juice leads to excessive calorie intake. Those 28 cups of carrot juice add up to over 1,400 calories just in juice.
- Juices lack protein variety. Focusing solely on juice means missing out on complete protein sources like eggs, meat, dairy, and legumes.
- Vegetable and fruit juices are often lower in some essential amino acids like lysine.
- Juice cleanses lasting more than a day or two can lead to muscle loss without adequate protein.
Maximizing Protein in Juices
While juices alone can’t provide enough high-quality protein, here are some tips to maximize the protein you get from juicing:
- Include veggies high in protein like spinach, kale, broccoli, peas, and asparagus in green juices.
- Add soy milk or Greek yogurt to fruit and vegetable juices to boost protein.
- Blend juices with protein powders like whey, pea, or hemp protein.
- Drink juice alongside protein-rich foods like eggs, lean meats, fish, dairy, beans, nuts, and seeds.
- Limit juice-only cleanses to 24-48 hours to prevent muscle loss.
Additional Protein Sources for People Juicing
To meet your daily protein requirements while enjoying juicing, be sure to incorporate solid protein sources like:
| Food | Amount | Protein (grams) |
|---|---|---|
| Chicken breast | 3 oz cooked | 26 |
| Salmon | 3 oz cooked | 19 |
| Ground beef | 3 oz cooked | 22 |
| Tofu | 1/2 cup | 10 |
| Cottage cheese | 1/2 cup | 15 |
| Eggs | 1 large | 6 |
| Greek yogurt | 6 oz | 17 |
| Peanut butter | 2 Tbsp | 8 |
Focusing on getting protein from these minimally processed whole food sources while enjoying juices can help ensure your body has the protein it needs.
Supplements
Using a protein supplement like whey or pea protein powder is another option if you are concerned about meeting protein needs on a juice-heavy diet. Here is how much protein some popular supplements provide:
| Supplement | Serving | Protein (grams) |
|---|---|---|
| Whey protein | 1 scoop (25g) | 20 |
| Pea protein powder | 1 scoop (25g) | 15 |
| Hemp protein powder | 3 Tbsp (30g) | 10 |
Adding a scoop or two of protein powder to your juices can significantly boost your daily protein intake.
Meal Planning
When juicing as part of an overall healthy diet, planning balanced meals and snacks that contain quality protein sources is key. Here is a sample meal plan with juice plus high-protein foods:
Breakfast:
- 1 cup green juice
- Scrambled eggs with vegetables
- Greek yogurt
Lunch:
- Turkey and cheese sandwich
- Carrot and ginger juice
Dinner:
- Grilled salmon
- Broccoli
- Beet, apple, and carrot juice
Snacks:
- Apple with peanut butter
- Protein smoothie
Planning balanced, protein-rich meals around your juice habit can help support your nutrition and health goals.
Conclusion
Getting sufficient high-quality protein solely from juices is extremely challenging and not recommended. However, it is possible to get adequate protein from a combination of juices and solid foods like eggs, meat, fish, legumes, nuts, seeds, and dairy. Focus on incorporating a variety of protein sources if juicing is a part of your routine. Limit juice-only cleanses, and avoid relying on juice as your sole source of nutrition. With some planning and smart food choices, it is possible to meet your protein needs while enjoying juicing as part of an overall healthy diet.
