Juice is a convenient and tasty way to get a quick burst of energy. With so many juice options available, from fruit juices to vegetable blends, you may wonder which juice packs the biggest punch when it comes to an energy boost.
In this article, we’ll analyze and compare the energy content of some of the most popular juices on the market. We’ll look at key factors like calories, sugar content, vitamins, antioxidants, and more. Read on to discover which juice reigns supreme for energizing your day.
When it comes to energy, calories are king. The more calories a juice contains, the bigger jolt it will provide. Let’s start by comparing the calorie content in 8 ounces of some top juices:
|Juice||Calories (per 8 oz)|
As you can see, grape juice packs the most calories per 8 ounce serving, followed by prune and pineapple juice. Fruit juices like grape, apple, and orange tend to have more calories because of their natural sugar content. Meanwhile, vegetable juices like tomato and carrot juice are lower in calories.
Sugar is a key source of energy in juice. When looking for an energy boost, you typically want a juice with higher sugar content. Here’s how the sugar content compares in the same juices from above:
|Juice||Total Sugar (per 8 oz)|
Again, grape juice has the highest amount of natural sugar. Apple and pineapple juice also rate highly. Vegetable juices like tomato and carrot juice contain far less sugar, so they won’t deliver as strong an energy boost.
Some juices provide caffeine for an extra kick. Caffeine is a stimulant that can boost energy levels. Here are the caffeine levels in 8 ounces of some common caffeinated juices:
|Juice||Caffeine (per 8 oz)|
|Cranberry juice||0 mg|
|Orange juice||0 mg|
|Apple juice||0 mg|
|Grape juice||0 mg|
|Pineapple juice||0 mg|
|Prune juice||0 mg|
|Tomato juice||0 mg|
|Carrot juice||0 mg|
|Green juice||0 mg|
|Coffee juice||100 mg|
|Yerba mate juice||85 mg|
|Guarana juice||67 mg|
As you can see, most common fruit and vegetable juices don’t contain caffeine. However, juices made from natural caffeine sources like coffee, yerba mate, and guarana can provide an extra burst of energy. Coffee juice packs the biggest caffeine punch.
Juices that are high in energizing B vitamins and vitamin C can also boost your energy levels. Here is the vitamin content in 8 ounces of select juices:
|Juice||Vitamin C||Vitamin B3||Vitamin B6||Vitamin B12|
|Orange juice||124mg (207% DV)||0.5mg (3% DV)||0.1mg (5% DV)||0mcg (0% DV)|
|Cranberry juice||16mg (27% DV)||0mg (0% DV)||0.1mg (5% DV)||0mcg (0% DV)|
|Grape juice||3mg (5% DV)||0.3mg (2% DV)||0.1mg (5% DV)||0.1mcg (2% DV)|
|Pineapple juice||78mg (130% DV)||1.5mg (8% DV)||0.1mg (5% DV)||0mcg (0% DV)|
|Tomato juice||49mg (82% DV)||2mg (10% DV)||0.1mg (5% DV)||0mcg (0% DV)|
|Carrot juice||10mg (17% DV)||1mg (5% DV)||0.1mg (5% DV)||0mcg (0% DV)|
Orange juice is incredibly high in immune-boosting vitamin C. Pineapple and tomato juice also contain high amounts. B vitamins like B3, B6, and B12 help convert food into energy, so juices with higher levels like tomato, pineapple, and carrot juice can provide an energizing vitamin boost.
Antioxidants like lycopene, anthocyanins, polyphenols, and flavonoids can also boost energy levels in the body. Some juices, particularly fruit and vegetable blends, contain powerful antioxidants. Here are the antioxidant levels in 8 ounces of select juices:
|Concord grape juice||429mg||83mg||0mcg|
Pomegranate, grape, acai, and cherry juice have some of the highest antioxidant levels among juices. Lycopene in tomato juice is also a powerful antioxidant. Antioxidants help fight free radicals that can zap energy, making these juices an energizing choice.
Some of the most energizing juices combine ingredients to deliver a nutrient-packed punch. Here are some popular fortified juices with their energy boosting nutrient contents:
|Berry blast||Strawberries, blueberries, raspberries, vitamin C, vitamin B12, 120 calories, 29g sugar|
|Tropical vigor||Orange, pineapple, mango, guava, vitamin C, iron, 160 calories, 36g sugar|
|Green machine||Spinach, kale, apple, ginger, B vitamins, 110 calories, 22g sugar|
|Fuel up||Carrot, orange, wheatgrass, chlorophyll, vitamin A, 120 calories, 26g sugar|
|Morning jumper||Pomegranate, ginger, lemon, matcha green tea, 130 calories, 33g sugar, 35mg caffeine|
These combo juices blend energizing fruits, vegetables, and supplements. The mix of nutrients gives a balanced energy boost from natural sugars, caffeine, vitamins, and antioxidants.
The Most Energizing Juice
Based on our analysis of calorie, sugar, caffeine, vitamin, and antioxidant content, here is how the juices stack up for energy:
|Rank||Juice||Key Energy Factors|
|1||Grape juice||High calorie and sugar content|
|2||Pineapple juice||High in calories, sugar, and B vitamins|
|3||Orange juice||Great source of energizing vitamin C|
|4||Coffee juice||Natural caffeine provides energy boost|
|5||Pomegranate juice||Packed with energizing antioxidants|
|6||Berry blast juice||Blend of vitamins, nutrients, sugar for energy|
For an all-around energy boost, grape juice takes the top spot. It contains the optimal mix of high calorie and sugar content. Pineapple juice also packs high amounts of natural sugar and B vitamins. Orange juice is lower in sugar but extremely high in energizing vitamin C. Juices with caffeine like coffee or high antioxidants like pomegranate round out the top energizing juices.
The Least Energizing Juices
On the other end of the spectrum, here are the juices containing the least energy:
|Rank||Juice||Reasons for Low Energy|
|1||Tomato juice||Very low in calories and sugar|
|2||Carrot juice||Low calorie, sugar, and caffeine content|
|3||Cranberry juice||Moderate calories but very low vitamin content|
|4||Apple juice||High sugar but few vitamins, antioxidants|
|5||Green juice||Lower calorie vegetable-based juice|
Vegetable juices like tomato and carrot juice rate lowest for energy since they are low in calories, sugar, and caffeine. Cranberry and apple juice also provide less vitamins and nutrients than many other juices. So while tasty, they aren’t your best option for an energy lift.
When you need a quick pick-me-up, skip the coffee and reach for an energizing glass of juice instead. Based on the nutrition breakdown, your best bet is a fruit-based juice high in natural sugars like grape or pineapple juice. For an extra kick, a coffee juice adds caffeine into the mix. And vegetable-fruit blends provide vitamins, minerals, antioxidants, and other nutrients to balance the sugar content.
The next time you need an energy lift, try some grape or pineapple juice. Or get creative with a custom fruit and vegetable juice blend packed with vitamins, minerals, and antioxidants. With so many options, there’s a juicy solution for any energy needs.