Is apple juice good for you to lose weight?

Apple juice has recently gained popularity as a potential weight loss aid. Some claim that drinking apple juice can boost metabolism, reduce appetite, and promote fat burning. But are these claims backed by science? Let’s take a detailed look at the evidence.

Calorie and Nutrient Content of Apple Juice

The first thing to examine is the calorie and nutrient composition of apple juice. An 8 ounce (240 ml) serving of unsweetened apple juice contains about 110 calories and the following nutrients:

Nutrient Amount
Calories 110
Carbs 28 grams
Sugar 24 grams
Fiber No fiber
Protein 0 grams

As you can see, apple juice is high in natural sugar. An 8 ounce serving contains about 6 teaspoons worth of sugar. It has no fiber, fat, or protein.

Calorie Density of Apple Juice

In terms of calories, apple juice packs about 110 calories into a 240 ml serving. That’s considered a low-calorie beverage.

However, apple juice has a high calorie density compared to whole apples. That’s because juice lacks the fiber content of whole fruit. Fiber adds bulk and bite to apples but gets removed during the juicing process.

Here’s a comparison of the calorie content of apple juice versus whole apples:

Food Serving Size Calories
Apple juice 8 oz (240 ml) 110
Medium apple 1 apple (182 grams) 95

As you can see, despite being smaller in size, apple juice packs more calories ounce for ounce than a whole medium apple.

Effect on Metabolism

Some sources claim that drinking apple juice can raise your metabolism. However, there is little evidence to support this.

While apple juice contains beneficial plant compounds, these nutrients are unlikely to significantly impact your resting metabolic rate.

One small study in 10 healthy women found no difference in resting energy expenditure after consuming 400 ml (13.5 oz) of apple juice. Larger, more long-term studies are needed.

Overall, it’s unlikely that apple juice has a major effect on metabolism compared to whole foods.

Effect on Appetite and Calorie Intake

Proponents also claim that apple juice is more filling than other juices, potentially suppressing appetite and leading to lower calorie intake.

However, research has produced mixed results.

In one study, obese adults consumed whole apples, apple juice, or apple sauce. Those who drank apple juice and ate apple sauce had a lower intake of calories over the remainder of the day than those who ate whole apples.

Yet, in another study, normal weight adults reported that drinking 24 ounces (710 ml) of apple juice only reduced feelings of hunger by 10%. It did not have a significant effect on the amount of food consumed at the next meal.

Overall, there is little evidence that drinking a glass of apple juice will lead to a meaningful reduction in appetite or calorie intake compared to other beverages or solid foods.

Effect on Weight Loss

Due to their potential effects on metabolism, appetite, and calorie intake, some people believe apple juice may promote weight loss.

Unfortunately, there is currently no research directly examining the effects of apple juice on weight loss.

Given its sugar content, apple juice is unlikely to lead to weight loss unless carefully incorporated into a reduced calorie diet.

Here are some key points to consider regarding apple juice and weight loss:

  • Apple juice is low in fiber, so it may not reduce appetite like whole apples.
  • Apple juice doesn’t appear to have major effects on metabolism.
  • Drinking apple juice provides extra calories, which may lead to weight gain if exceeding daily needs.
  • To lose weight, focus on creating a calorie deficit through diet and exercise rather than relying on apple juice.

Overall, science does not support the idea that apple juice is a weight loss aid. However, it can be incorporated into a weight loss diet in moderation if desired.

Downsides of Apple Juice

Despite its potential benefits, drinking apple juice has some downsides:

  • Sugar content: Apple juice is high in natural sugars. Drinking too much can lead to excess sugar and calorie intake.
  • Acidity: Apple juice has an acidic pH, which may harm tooth enamel and irritate acid reflux.
  • Less filling than solid food: Apple juice does not appear to be as filling as solid apples.
  • Lacks beneficial fiber: Juice contains no fiber, unlike whole apples.

Overall, moderation is key when incorporating apple juice into your diet. Limit intake to 4–8 ounces (120–240 ml) per day and focus on getting nutrients from solid whole foods as well.

Healthier Ways to Enjoy Apples

Here are some healthier ways to enjoy apples that provide more fiber and nutrients:

  • Eat whole apples with the skin intact.
  • Blend apples into smoothies along with fiber-rich ingredients like spinach or chia seeds.
  • Bake chopped apples into oatmeal or yogurt.
  • Saute apple slices in a small amount of coconut oil or butter.
  • Make homemade unsweetened applesauce.

Pairing apples with a source of protein or healthy fat can also increase feelings of fullness compared to drinking apple juice on its own.

Should You Drink Apple Juice to Lose Weight?

Based on the current evidence, drinking apple juice is unlikely to lead to significant weight loss.

While apple juice contains beneficial vitamins and antioxidants, its high sugar content, lack of protein and fiber, and potential to drive excess calorie intake likely outweigh any minor metabolic benefits.

Apple juice can be incorporated into a weight loss diet in moderation but should not be relied on as a magic bullet for weight loss.

Focus instead on creating a calorie deficit, eating plenty of protein, minimizing liquid calories, and getting nutrients from solid whole foods rather than juice whenever possible.

If you do enjoy apple juice, stick to 4–8 ounces (120–240ml) per day and avoid drinking it when hungry. Pair it with protein or fiber-rich solid foods to increase satisfaction.

While refreshing and hydrating, apple juice is no substitute for eating nutrient-dense whole apples and is unlikely to help you lose a significant amount of weight.


Apple juice is unlikely to have major effects on metabolism or appetite that lead to significant weight loss. While refreshing and hydrating, its high sugar content, lack of protein and fiber, and potential for excess calories likely outweigh any minor benefits.

For weight loss, focus on creating a calorie deficit through diet and exercise rather than relying on apple juice. Some apple juice can be enjoyed in moderation as part of a healthy diet, but emphasize whole foods over juice for optimal health and weight control.

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