How many calories in a glass of real juice?
Introduction
Juice is a popular beverage choice for many people looking for a refreshing, nutritious drink. While juice contains beneficial vitamins, minerals, and antioxidants, it also contains calories and sugar. The number of calories in juice can vary widely depending on the type and amount of juice consumed. In this article, we’ll take a close look at the calorie content of different juice options to help you make informed choices about your juice intake.
What is Juice?
Juice is a liquid made from the extraction or pressing of fruits or vegetables. It’s produced by mechanically squeezing or macerating produce to extract the liquid contents. The juice is then filtered to remove pulp, seeds, and skin.
Common varieties of juice include:
- Orange juice
- Apple juice
- Grape juice
- Pineapple juice
- Tomato juice
- Carrot juice
- Cranberry juice
Juice can be consumed freshly squeezed or prepared commercially and sold chilled, shelf-stable, frozen, or powdered. It’s a refreshing beverage packed with vitamins, minerals, and beneficial plant compounds like antioxidants. However, juice also contains sugar and calories — factors to consider when monitoring your diet.
Calories in Different Types of Juice
The calorie content of juice varies widely based on the type and amount consumed. Here’s a look at the typical calories per 8 fluid ounces (240 ml) of some popular juice varieties:
| Juice Type | Calories |
|---|---|
| Orange juice | 112 |
| Apple juice | 114 |
| Grape juice | 152 |
| Pineapple juice | 133 |
| Tomato juice | 41 |
| Carrot juice | 92 |
| Cranberry juice cocktail | 136 |
As you can see, calorie content spans from around 40–150 calories per 8-ounce serving depending on the type of juice. Fruit juices like orange, apple, grape, and pineapple contain more calories and sugar than vegetable juices like tomato and carrot.
Some factors impacting the calories in juice:
- Type of produce used — Fruits have more natural sugar than vegetables.
- Blends versus single variety — Juice blends add variety and may have more calories.
- Added sugars — Some fruit juices have extra sugar syrups added, boosting calories.
- Processing method — Fresh-squeezed has minimal processing compared to commercially prepared juices.
When looking at labels, pay attention to serving sizes — some bottles contain 2 or more servings. This substantially increases the calories you’re consuming if you drink the whole bottle.
Calories in Orange Juice
Orange juice is one of the most popular juice varieties. It provides vitamin C, potassium, thiamine, folate, and antioxidants.
There are 112 calories in 8 ounces (240 ml) of orange juice. This reflects the calories from natural orange juice with no added sugars or syrups.
Here are the nutrition facts for Tropicana orange juice as an example:
| Nutrition Facts | Per 8 fl oz (240ml) |
|---|---|
| Calories | 112 |
| Total Fat | 0 g |
| Sodium | 2 mg |
| Potassium | 496 mg |
| Total Carbs | 25 g |
| Sugars | 21 g |
| Protein | 2 g |
As you can see, the calories come mostly from carbohydrates, specifically natural sugars. A 8-ounce glass provides about 21 grams of sugar.
Since orange juice is high in sugar and calories, it’s best consumed in moderation — no more than one 8-ounce glass per day.
Calories in Apple Juice
Apple juice is another very popular fruit juice option.
There are 114 calories in 8 ounces (240 ml) of unsweetened apple juice.
Here are the nutrition facts for apple juice without added sugar:
| Nutrition Facts | Per 8 fl oz (240ml) |
|---|---|
| Calories | 114 |
| Total Fat | 0 g |
| Sodium | 6 mg |
| Potassium | 218 mg |
| Total Carbs | 28 g |
| Sugars | 24 g |
| Protein | 0 g |
Apple juice contains about 28 grams of carbohydrates and 24 grams of sugar per 8-ounce serving, which explains its high calorie count.
Some apple juice varieties add extra sugar, which can add 15 or more grams of sugar per serving — read labels carefully.
Stick to 8 ounces or less of apple juice daily due to the high calorie and sugar content. Diluting it 50/50 with water cuts the calories and sugar in half.
Calories in Grape Juice
Grape juice provides some similar benefits to orange and apple juice, including antioxidants like resveratrol, vitamin C, and potassium.
An 8-ounce serving of concord grape juice contains about:
- 152 calories
- 0 grams fat
- 38 grams carbs
- 36 grams sugar
- 1 gram protein
Grape juice packs more calories and sugar than orange or apple juice, providing over 36 grams of sugar per 8-ounce glass.
Much of the sugar in grape juice comes from fructose, since grapes are high in this simple sugar.
As with the other fruit juices, it’s best to limit intake to 8 ounces per day of grape juice or dilute it with water or seltzer. The high sugar and calorie levels make drinking large amounts inadvisable.
Calories in Vegetable Juice
Vegetable juices like tomato and carrot generally have far fewer calories than fruit juices.
An 8-ounce glass of tomato juice has around:
- 41 calories
- 2 grams sugar
- 9 grams carbs
- 1 gram protein
Tomato juice gets its nutrition from lycopene, potassium, vitamin C, and other antioxidants.
Carrot juice calories are slightly higher but still low compared to fruit juice:
- 92 calories
- 8 grams sugar
- 21 grams carbs
- 2 grams protein
Carrot juice nutrition comes from vitamin A, vitamin C, vitamin K, potassium, antioxidants like beta carotene, and other important micronutrients.
Vegetable juices like tomato and carrot make healthy, low-calorie juicing options. They can be blended with fruits like apples or oranges to cut the sugar content while still providing nutritional benefits.
Calories in Juice Cleanse or Detox Diets
Some people try juice cleanses or detox diets involving only fresh juices for several days or weeks.
On a juice cleanse diet, you may consume:
- 3–6 juices per day
- Juice quantities from 16–48 ounces
- All fruits and vegetables
- No solid foods
This can equate to 300–1200 calories per day only from juices. Very low calorie levels may lead to fatigue, hunger, and nutrient deficiencies over time.
Here’s an example of the potential calorie intake on a 1-day juice cleanse:
| Juice | Amount | Calories |
|---|---|---|
| Green juice | 16 oz | 230 |
| Carrot ginger juice | 16 oz | 180 |
| Beet apple juice | 16 oz | 190 |
| Total | 48 oz | 600 |
While juice cleanses may help you cut calories temporarily, they aren’t a sustainable long-term diet. It’s better to incorporate vegetable and fruit juices as part of a balanced diet.
Tips for Consuming Juice
Here are some tips for enjoying juice while keeping calories under control:
- Read labels. Check the serving size and calories per serving.
- Watch your portions. Stick to 8 ounces or less per serving.
- Dilute it. Mix juice with water or seltzer to cut sugar and calories.
- Compare types. Opt for vegetable juices over fruit juices for fewer calories.
- Limit frequency. Consume juice no more than once a day as part of a healthy diet.
- Avoid juice cleanses. Try incorporating juices instead of completely replacing meals.
The Bottom Line
Juice can be a healthy beverage choice when consumed in moderation. Just keep portion sizes reasonable and opt for vegetable juices or diluted fruit juices when possible. A typical 8-ounce glass of orange juice has 112 calories, apple juice has 114 calories, grape juice has 152 calories, and vegetable juices like tomato and carrot have 35–90 calories. Read labels carefully and stick to no more than 8 ounces per day for minimal impact on your calorie intake and blood sugar levels.