What vegetables and fruits are best for juicing?

Juicing has become a popular way to get more vitamins, minerals, and antioxidants into your diet. With just a juicer, some fresh produce, and a few minutes, you can make a concentrated juice packed with nutrients. But not all fruits and vegetables are created equal when it comes to juicing. Some produce contains more juice than others, while some have higher concentrations of certain vitamins and minerals. This article will explore the top vegetables and fruits to use for juicing, looking at their nutritional benefits and juice yield.

Best Vegetables for Juicing

When it comes to juice ingredients, vegetables often take center stage over fruits. Vegetables tend to be lower in sugar and higher in nutrients like vitamins, minerals and antioxidants. Here are some of the top vegetables to use for juicing.

1. Kale

Kale is arguably the king of juicing greens. It contains extremely high levels of antioxidants, vitamin K, vitamin C, calcium and more. Kale is also very high yield, producing a large amount of nutrient-dense juice. Just a few leaves of kale can add tons of nutrition without overpowering the flavor.

2. Spinach

Like kale, spinach is loaded with beneficial nutrients and antioxidants, including vitamin K, vitamin A, vitamin C, folate, manganese and more. It has a mild taste that blends well in green juices. Use a few generous handfuls for a nutrition boost.

3. Cucumber

Cucumber is one of the lowest-calorie vegetables and provides hydration due to its high water content. It contains anti-inflammatory properties and antioxidants like vitamin C, vitamin K and potassium. Cucumber also produces a high juice yield while adding a refreshing flavor.

4. Celery

Celery is excellent for juicing, providing an ample amount of juice and important nutrients like folate, potassium, vitamin K and vitamin C. It has a clean, savory flavor that pairs well with fruits and veggies. Celery juice also contains compounds that may have anti-inflammatory benefits.

5. Carrots

Carrots are popular for juicing because they’re sweet, affordable and widely available. They contain the antioxidant beta-carotene, which gives them their orange color. Carrots provide high levels of vitamin A, biotin, vitamin K and potassium.

6. Beets

Beets offer unique health benefits thanks to their naturally occurring nitrates and pigments. They’re packed with antioxidants and have been associated with lower blood pressure and enhanced athletic performance. Beets add a sweet, earthy flavor to juices.

7. Bell peppers

Bell peppers contain over 30 different carotenoids, giving them more antioxidant power than perhaps any other vegetable. The mix of red, orange, yellow and green bell peppers provides a variety of nutrients including vitamins A, C and B6, folate, thiamine and fiber.

8. Broccoli

Broccoli is a cruciferous vegetable that delivers a huge nutrient punch, including filling your juice with vitamin C, vitamin K, folate and potassium. It boasts potent anticancer and anti-inflammatory benefits. Broccoli has a mildly bitter, earthy taste.

9. Tomato

Tomatoes are actually a fruit, but their savory umami flavor works well in vegetable juices. Tomatoes provide the antioxidant lycopene, which has been linked to lower risk of heart disease and cancer. They also contain vitamins C, A and K.

10. Cabbage

Cabbage is an extremely healthy cruciferous vegetable to add to your juice rotation. It’s very low in calories but high in vitamin C, vitamin K and fiber. Cabbage also contains glucosinolates, compounds that may help prevent cancer.

Best Fruits for Juicing

While vegetables make up the base of most juices, fruits lend natural sweetness as well as their own health perks. Here are some of the top fruits to use for juicing.

1. Citrus Fruits: Oranges, Grapefruits, Lemons and Limes

Citrus fruits are juicing superstars, providing ample amounts of nutrient-rich juice. They’re packed with vitamin C and provide antioxidants like hesperidin. Citrus juices also contain flavonoids that may help lower stroke risk. Use oranges, grapefruits, lemons or limes as a juice base or add a squeeze for flavor.

2. Apples

Apples are an ideal fruit for juicing because they’re inexpensive, widely available and jam-packed with nutrients like vitamin C, antioxidants and fiber. They produce high juice yields and work well mixed with vegetables.

3. Pears

Pears are similar to apples but have a milder flavor. They’re an excellent source of vitamin C and copper. The fiber in pears may enhance cholesterol levels and improve digestive health. Pear juice blends smoothly with other fruits and vegetables.

4. Berries: Strawberries, Blueberries, Raspberries

All types of berries make fantastic additions to juice blends, providing antioxidants like anthocyanins that protect your cells from damage. Berries also deliver ample vitamin C. Use a handful or two for a sweet, tart berry flavor.

5. Pineapple

Pineapple is rich in vitamin C, manganese and bromelain, an enzyme with anti-inflammatory benefits. Pineapple provides juices with a tropical flavor. Use chunks for more texture or juice for a smoother blend.

6. Cherries

Cherries contain vitamin C, potassium, folate, magnesium and anthocyanins, which reduce inflammation. They’re also low glycemic. A handful of cherries adds flavor complexity and nutrients to any juice.

7. Pomegranate

Pomegranates provide ample amounts of juice and add a burst of antioxidants from polyphenol compounds. They’re particularly high in punicalagins, which have been shown to benefit heart health. A little bit of pomegranate goes a long way in juice blends.

8. Grapes

Grapes, especially red and purple seedless varieties, are chock full of antioxidants like resveratrol, shown to benefit heart health. Grapes contain vitamin K, vitamin C and potassium. They lend a mild sweetness and thick texture to juices.

9. Mangoes

Mangoes are juicy, sweet and packed with nutrients like vitamins A, B6 and C as well as antioxidants. They contain enzymes that aid digestion. Blend mangoes with spinach and citrus for a tropical green juice.

Other Important Juicing Ingredients

In addition to fruits and vegetables, there are some other important ingredients to consider adding to juices.

Leafy Greens

Leafy greens like kale, spinach, chard and romaine contain very few calories but provide huge nutritional value. Use them generously in your juices for antioxidants, fiber, vitamins and minerals.

Fresh Herbs

Herbs like parsley, cilantro, basil and mint lend fresh flavor to juices without many additional calories. Try a handful in your next blend.


Ginger root provides a spicy, energizing kick to juices along with anti-inflammatory compounds called gingerols. A 1 inch piece is potent.

Lemon or Lime Juice

Adding some fresh lemon or lime juice helps cut bitter flavors and provides vitamin C. Use a half or whole citrus fruit for 1-2 servings of juice.

Chia or Flax Seeds

A teaspoon of chia or flax seeds adds fiber, protein and healthy fats like omega-3s to your juice. They thicken the texture slightly.

Best Juice Combinations

It helps to have some go-to juice combos planned when first getting started with juicing. Here are some delicious tried and true recipes:

Green Juice

– Kale, cucumber, celery, green apple, lemon

Beet Juice

– Beets, carrots, ginger, apple, lemon

Berry Juice

– Strawberries, blueberries, raspberries, apple, lemon

Sunrise Juice

– Carrot, orange, ginger, turmeric, lemon

Green Smoothie

– Spinach, mango, banana, apple juice, lemon

Tropical Juice

– Pineapple, orange, mango, coconut water

Choosing Organic Produce for Juicing

Organically grown produce is always best for juicing since you consume the peels and skins along with the juice. Organic fruits and veggies have less pesticide residue and are not genetically modified.

Dirty Dozen – Buy These Organic

The “Dirty Dozen” produce contains the highest pesticide residues. It’s wise to purchase these organic:

  • Strawberries
  • Spinach
  • Kale
  • Nectarines
  • Apples
  • Grapes
  • Peaches
  • Cherries
  • Pears
  • Tomatoes
  • Celery
  • Potatoes

Clean 15 – Lowest in Pesticides

These types of produce tend to be lower in pesticides, so conventional is OK if organic is unavailable or too pricey:

  • Avocados
  • Sweet corn
  • Pineapples
  • Cabbage
  • Onions
  • Sweet peas
  • Papayas
  • Asparagus
  • Mangoes
  • Eggplant
  • Honeydew melon
  • Kiwis
  • Cantaloupe
  • Cauliflower
  • Broccoli

Equipment for Juicing

Having the right equipment can make juicing much easier and more enjoyable. Here’s what you need:

Juicer Types

There are a few main types of juicers to consider:

  • Centrifugal juicers: The most common design, fast spinning blades extract juice by shredding produce. Budget-friendly but produces some foam and oxidation.
  • Cold press or masticating juicers: Use a slower auger process to crush produce and press out juice. Minimizes foaming and oxidation for longer-lasting juice.
  • Citrus press: Manual or electric presses designed specifically for juicing citrus fruits like oranges, grapefruits and lemons.
  • Blenders: High powered blenders like Vitamix can make smooth juices containing fiber-rich pulp.

Other Helpful Tools

  • Sharp knife for chopping produce
  • Cutting board
  • Large pitcher for collecting juice
  • Reusable strainer to filter pulp
  • Glass jars or bottles for storing juice

Juicing Tips for Beginners

Here are some handy tips for getting started with juicing:

  • Wash all produce thoroughly before juicing.
  • Chop vegetables and fruits into pieces that will fit through your juicer’s feed tube.
  • Alternate harder and softer produce when juicing.
  • Juice vegetables first, then fruits to avoid clogging.
  • Store juice in an airtight container and drink within 24 hours for best quality.
  • Freeze any extra juice in ice cube trays for up to 6 months.
  • Drink juice on an empty stomach when possible.
  • Add a squeeze of lemon to minimize oxidation.
  • Mix up vegetable and fruit combinations for flavor and nutrition.
  • Consume the fiber-rich pulp leftover from juicing to get the most nutrition.

The Benefits of Juicing Vegetables and Fruits

Juicing packs in all the vitamins, minerals, antioxidants and enzymes of fresh produce in an easily absorbed liquid form. Here are some of the evidence-based health perks of vegetable and fruit juices:

  • Increased vegetable intake and nutrient absorption
  • Immune boosting antioxidants and phytonutrients
  • Anti-inflammatory and detoxifying properties
  • Vision, brain, heart and skin health benefits
  • Lower cholesterol and blood pressure
  • Potential anticancer effects
  • Alkalizing effect that balances body pH
  • Improved hydration and weight loss aid
  • Better athletic recovery and performance


Juicing is a simple and delicious way to get more essential vitamins, minerals and disease-fighting phytonutrients from fruits and vegetables. The best produce options for juicing include leafy greens, carrots, apples, citrus fruits, beets, berries and pomegranate. Mix and match your favorites to make tasty blends. Choosing organic produce when possible and drinking freshly made juices maximizes the health benefits.

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