When considering the best fruits for juice, you are likely aware of the health benefits of juicing. I’m talking about all those antioxidant super foods that we know and love.
Another useful fruit that could be included in our homemade fruit juice recipes is the grapefruit. Although it looks like an ordinary fruit, the grapefruit is actually an excellent source of vitamin C and antioxidants. The skin of the grapefruit contains procyanidin derivatives, which inhibits the oxidation process. here is a definitive list of the best fruits and vegetables to juice! with healthy juice recipes.
Best Fruits For Juice
There’s no such thing as a “bad” fruit for juicing. Fruits are loaded with essential vitamins, minerals, phytonutrients, and fibers that your body needs, which means any fruit you toss in your juicer will be good. But if you’re new to juicing, it’s a good idea to get used to the basics and understand how much juice you can expect to get from certain fruits, and which are most nutrient-dense. Which fruits are best for juicing? Apples, oranges, grapes, the list goes on. Below is our complete list of our favorite juicing fruits to help you decide where to start.
The 10 Best Fruits for Juicing:
Apples are one of the world’s favorite fruits to juice. They’re packed with fiber and potassium, and known for their anti-inflammatory and allergy-fighting properties. Be careful chugging too much apple juice, though. The sugar and simple carbohydrate content are both high. Use apple juice for cooking warm cider, brewing hard cider, or for a refreshing, cold drink. Check out our article on What Kinds of Apples are Best for Juicing for more information.
Oranges are another popular juicing fruit, famous for their high vitamin C content. They’re a natural immune system booster. Drink orange juice fresh for best results, as some orange varieties have a high limonin content, which can turn your juice bitter. For the best juicing oranges, read our article on What Kinds of Oranges are Best for Juicing.
Grape juice may be too sweet for some, but its power to lower LDL cholesterol (the bad kind), reduce the risk of blood clots, and decrease blood sugar levels makes it a top contender. Pop seedless grapes, such as red or green table grapes, right in the juicer. For bolder flavor, try Concord, Muscato, and cotton candy grapes. If your grapes have seeds, chuck them in a pot and cook them on medium heat until the grapes split and the juice releases, then press them through a sieve to remove the seeds. You can throw them in your juicing machine, too, but the seeds will get chopped, releasing a spicy flavor you may find unfavorable.
Pomegranates are a superfood recommended by doctors and nutritionists alike. They’re loaded with antioxidants and are known to fight cancer, Alzheimer’s, arthritis, and heart disease. They’re sweet, they have a mild flavor, and their color is stunning. Pomegranates can be a pain to peel, though, so expect to spend some extra time on preparation.
Blueberries are another antioxidant powerhouse, known for being chock-full of essential B vitamins. They can help with depression, protect against aging, and fight cancer. But blueberries are tiny, and you’ll need a large quantity of them to produce enough juice to fill a glass. If you’re not up to buying in surplus, you can always use blueberry juice as an adjunct to other flavors, like apple, cranberry, or other berry juices.
Piña colada, anyone? Tropical pineapple juice is high on the sweetness factor, but it makes a nice companion to creamy, mild coconut milk (and rum, if that’s your thing). Pineapples are high in vitamin C and manganese, and are the only dietary source of bromelain, an anti-inflammatory enzyme that’s been shown to help heal muscle injuries.
Buy peaches in late summer for the largest, juiciest fruit. Place them out at room temperature for a few days and let them soften, and their flavors will intensify and make a delicious cup of juice. Peaches are antioxidant-rich, great for the skin, and may help to reduce allergies.
If you’ve ever eaten raw cranberries, you know they’re extremely tart. Cranberry juice should be watered down or mixed with other fruits for the best palatability. But it’s well worth the effort to find a tasty balance. When it comes to nutrition, these sour little berries are packing heat. They’re antioxidant-rich, they lower LDL cholesterol, and they can fight the bacteria that causes urinary tract infections (UTIs). Because of the cranberry’s potent properties, if you take any medications, consult a doctor before drinking cranberry juice regularly.
Fresh-squeezed lemon juice isn’t drinkable by itself, but it’s great added to iced tea and fruit smoothies, poured over fish before cooking, and for flavoring desserts. For a treat on a hot summer day, try throwing some lemon juice and agave nectar in a blender with fresh strawberries for a stunning strawberry lemonade. You can make lemon juice in large batches and store it in the fridge or freeze it for later (see our article How Long Does Fresh Juice Last for more information). It’s sure to come in handy.
Mango juice is delicious, rich, and sweet. It’s great mixed into lemonade, blended with strawberries, made into smoothies, or even as a sweetener in desserts. Be careful with mangoes, though. Peel them thoroughly before throwing them in the juicer, or you could be exposed to urushiol, a toxin found in the skin that is also found in poison ivy. Once the skin is off, you’re in the clear. The antioxidants in mangoes are known to boost eye health and can fight asthma and diabetes.
Homemade Fruit Juice Recipes
Though juice is enjoyed around the world, it’s a controversial beverage.
When it comes to its healthiness, many people are divided. Some argue that it’s too high in sugar, while others champion its high nutrient content.
This article reviews the 9 healthiest juices and discusses whether juice is a healthy choice in general.
Tart and bright red, cranberry juice offers many benefits.
A single cup (240 ml) of cranberry juice provides
- Calories: 116
- Protein: 1 gram
- Carbs: 31 grams
- Fiber: 0.25 grams
- Sugar: 31 grams
- Potassium: 4% of the Daily Value (DV)
- Vitamin C: 26% of the DV
- Vitamin E: 20% of the DV
- Vitamin K: 11% of the DV
Cranberry juice is known for its ability to protect against urinary tract infections (UTIs). Though research on this effect has been mixed, a recent review found that drinking cranberry juice lowered the risk of getting a UTI by 32.5%
This juice is also high in antioxidants, including anthocyanins, flavonols, procyanidins, and vitamins C and E, which may help protect your cells from damage caused by free radicals
Cranberry juice is high in potassium, antioxidants, and vitamins C and E. It may also help prevent UTIs, though research on this effect is mixed.
Tomato juice is not only a key ingredient in Bloody Marys but also enjoyed on its own as a delicious and healthy drink.
While many people consider the tomato to be a vegetable due to its culinary uses, it’s biologically a fruit. Still, many companies classify tomato juice as a vegetable juice due to its flavor and low sugar content.
One cup (240 ml) of tomato juice provides
- Calories: 41
- Protein: 2 grams
- Carbs: 9 grams
- Fiber: 1 gram
- Sugar: 6 grams
- Folate: 12% of the DV
- Potassium: 11% of the DV
- Vitamin A: 6% of the DV
- Vitamin C: 189% of the DV
- Vitamin E: 5% of the DV
- Vitamin K: 5% of the DV
Tomato juice is particularly high in vitamin C, a potent antioxidant that supports iron absorption and promotes skin and immune health
It’s also a good source of lycopene, a carotenoid and antioxidant that gives tomatoes their red color. In fact, 80% of dietary lycopene is reported to come from tomato juice, spaghetti sauce, or pizza sauce .
Lycopene may lower your risk of heart disease and stroke. For example, one review linked increased intake of lycopene to a 13% lower risk of heart disease
However, tomato juice can be very high in salt, a mineral that can increase blood pressure when consumed in excess. Considering that most people consume too much salt, try to select low-sodium options when possible .
Tomato juice is very high in lycopene, which acts as an antioxidant and may lower your risk of heart disease. Furthermore, 1 cup (250 ml) provides almost twice your daily vitamin C needs. Choose low-sodium tomato juice whenever possible.
Beet juice has gained popularity in recent years due to its associated health benefits.
This colorful juice is made by blending beets and water.
One cup (240 ml) of beet juice provides
- Calories: 70
- Protein: 1 gram
- Carbs: 18 grams
- Fiber: 1 gram
- Sugar: 13 grams
It’s relatively low in sugar, as most vegetables are naturally lower in sugar than fruits
What’s more, beets are a great source of betalains, which are pigments that give the vegetable its deep-red color. They act as potent antioxidants, potentially lowering your risk of heart disease, inflammation, and certain types of cancer.
Beet juice is also high in inorganic nitrates, which have been shown to increase athletic performance and decrease blood pressure and heart disease risk.
Still, keep in mind that the inorganic nitrate content of beet juice depends on the variety and growing conditions of the vegetable, as well as the processing method .
Since the nitrate content is not listed on most labels, it’s difficult to know to what extent drinking beet juice will provide nitrate-related benefits .
Beet juice is rich in dietary nitrates and betalains, both of which are associated with a lower risk of heart disease and other chronic diseases. Furthermore, it’s much lower in sugar than other juices.
Apple juice is one of the most popular types of juice.
There are two main types — cloudy and clear. Cloudy apple juice contains pulp, while clear apple juice has had the pulp removed
A 1-cup (240-ml) serving of apple juice provides
- Calories: 114
- Protein: less than 1 gram
- Carbs: 28 grams
- Fiber: 0.5 grams
- Sugar: 24 grams
- Potassium: 5% of the DV
- Vitamin C: 3% of the DV
Apple juice is a moderate source of potassium, a mineral that acts as an electrolyte and is important for nerve signaling and heart health.
Although it’s naturally low in vitamin C, many commercial varieties are enriched with vitamin C, providing up to 106% of the DV per cup (240 ml) .
Furthermore, it’s high in antioxidant compounds like flavonoids and chlorogenic acid, which help neutralize cell-damaging free radicals .
Among the different types, cloudy apple juice is the highest in antioxidants. In one study, it was found to have 2–5 times the antioxidant content of clear apple juice .
Apple juice comes in both clear and cloudy varieties. Though both contain antioxidants, cloudy juice provides up to 2–5 times more. Most apple juices are enriched with vitamin C, furthering its antioxidant content.
Prunes are dried plums. They’re often enjoyed as a snack, but prune juice is another popular option.
One cup (240 ml) of prune juice provides
- Calories: 182
- Protein: 1.5 grams
- Carbs: 45 grams
- Fiber: 2.5 grams
- Sugar: 42 grams
- Iron: 17% of the DV
- Magnesium: 9% of the DV
- Manganese: 17% of the DV
- Potassium: 15% of the DV
- Vitamin B2: 14% of the DV
- Vitamin B3: 13% of the DV
- Vitamin B6: 33% of the DV
- Vitamin C: 12% of the DV
- Vitamin K: 8% of the DV
Prune juice is high in B vitamins, which play a role in metabolism, DNA and red blood cell production, and skin and eye health .
Furthermore, it’s widely used as a remedy for constipation, especially in older populations. Its fiber content appears to help soften stool and acts as a mild laxative.
It’s also a good source of antioxidants, such as vitamin C and phenolic compounds
Though prune juice is a natural source of sugar, it’s best to limit your intake to a small glass per day or dilute it with water.
Prune juice provides a rich source of iron, magnesium, potassium, vitamin C, and B vitamins. It’s commonly used as a remedy for constipation due to its stool-softening effect.
Pomegranate juice has gained popularity in recent years due to its nutritional benefits. Plus, it adds a vibrant splash of color to your day.
A 1-cup (240-ml) serving of pomegranate juice provides
- Calories: 134
- Protein: less than 1 gram
- Carbs: 33 grams
- Fiber: 0.25 grams
- Sugar: 32 grams
- Potassium: 11% of the DV
- Vitamin C: less than 1% of the DV
- Vitamin K: 22% of the DV
Pomegranate juice is rich in vitamin K, which aids blood clotting, heart health, and bone development.
It’s also high in the antioxidant anthocyanin, which gives pomegranates their characteristic dark-red color .
Finally, many varieties contain added vitamin C, helping you reach up to 27% of the DV
Pomegranate juice is rich in anthocyanins, which are powerful antioxidants that give pomegranates their rich, dark-red color. The juice is also high in vitamin K, which is important for heart and bone health.
7. Acai Berry
Acai berries are small, circular berries that come from the acai palm tree.
Their delicious juice has an enticing, deep-purple color.
A single cup (240 ml) of acai berry juice provides
- Calories: 91
- Protein: 1 gram
- Carbs: 13 grams
- Fiber: 2 grams
- Sugar: 9 grams
Given that it has only gained popularity recently, nutritional data for this juice is limited. Still, the fruit’s antioxidant content has been widely studied.
Acai juice is rich in various antioxidants, particularly flavonoids, ferulic acid, and chlorogenic acid. A diet rich in these compounds has been associated with a lower risk of heart disease and mental decline
In fact, acai berries contain significantly more antioxidants than blueberries, which are well known for their disease-fighting compounds ).
Finally, a study in 14 participants with osteoarthritis found that drinking an acai-based fruit juice for 12 weeks significantly lowered perceived pain. However, larger studies are needed to better understand this relationship ).
Acai juice is rich in potent antioxidants, such as flavonoids, ferulic acid, and chlorogenic acid. A diet high in these compounds has been linked to a lower risk of chronic disease.
Orange juice is a classic breakfast staple around the world and well known for its nutritional properties.
A single cup (240 ml) of orange juice provides
- Calories: 112
- Protein: 2 grams
- Carbs: 26 grams
- Fiber: 0.5 grams
- Sugar: 21 grams
- Folate: 19% of the DV
- Potassium: 11% of the DV
- Vitamin C: 138% of the DV
Orange juice is a significant source of vitamin C, an antioxidant that is essential for skin health and iron absorption.
It’s also high in phenolic compounds, such as cinnamic, ferulic, and chlorogenic acids. These antioxidant compounds help fight free radicals, which can damage cells and lead to disease (46).
A study in 30 people found that drinking orange juice after a high-fat, carb-rich meal led to significantly lower inflammation levels, compared with drinking water or glucose-water. The researchers attributed this to the antioxidants in orange juice .
You can purchase orange juice with or without the pulp. The pulp adds a bit of fiber, though not a significant amount.
Plus, many orange juice varieties have added calcium to support bone health.
Orange juice is naturally high in vitamin C and other antioxidants. In one study, drinking orange juice after a high-fat, carb-rich meal reduced inflammation.
Grapefruit juice is a tart drink that many people enjoy.
One cup (240 ml) of grapefruit juice provides
- Calories: 95
- Protein: 1.5 grams
- Carbs: 19 grams
- Fiber: 1.5 grams
- Sugar: 20 grams
- Folate: 9% of the DV
- Potassium: 8% of the DV
- Vitamin C: 96% of the DV
- Vitamin E: 4% of the DV
Grapefruit juice is rich in disease-fighting antioxidants like vitamin C and a compound known as naringin.
However, processing the fruit decreases its content of certain antioxidants. For example, whole grapefruit is rich in beta carotene and lycopene, but grapefruit juice lacks these nutrients
It’s important to know that grapefruit and its juice interact with over 85 medications, including blood thinners, antidepressants, and cholesterol and blood pressure medications.
This is due to compounds in grapefruit known as furanocoumarins, which interact with your liver’s ability to process medications. Therefore, it’s crucial to speak with a healthcare professional before eating grapefruit and its derivatives .
Grapefruit juice is rich in antioxidants, such as naringin and vitamin C. However, grapefruit and its products interact with numerous medications. Consult a healthcare professional if you’re taking any medications that may interact with grapefruit.
Disadvantages of Fruit Juice
Though juice contains many important nutrients, there are some downsides to drinking it.
Low In fiber
Unlike whole fruit, fruit juice is low in fiber. During processing, the juices are extracted from the fruit, and the remaining flesh and fiber are discarded.
Fiber helps manage your blood sugar levels by slowing the absorption of sugar into your bloodstream. Without fiber, sugar can easily enter your blood and lead to a rapid spike in blood sugar and insulin
High In Sugar
Both whole fruit and fruit juices are high in sugar, but they differ in the type of sugar they contain.
The sugar in whole fruits is intrinsic sugar that exists within the cellular structure of a fruit or vegetable. These sugars aren’t absorbed as quickly as free sugars .
Free sugars are simple sugars that have either been added to food or exist naturally in some foods and beverages, including fruit juices and honey. Unlike intrinsic sugars, they’re absorbed quickly, as they’re not bound within a cell ).
A diet high in free sugars — especially sugar-sweetened beverages — is associated with an increased risk of heart disease, diabetes, and obesity
However, most free sugars in the diet come from sugar-sweetened beverages, such as soda and energy drinks. In fact, a 2017 study found that fruit juice only accounts for an average of 2.9% of total sugar intake
Unlike other sugar-sweetened beverages, 100% fruit juice is rich in vitamins, minerals, and antioxidants. Therefore, many experts argue that it’s a much better alternative
Nonetheless, focus on getting your daily nutrients from whole fruits and vegetables, which often boast high fiber contents. Aim to not drink more than 1–2 cups (240–480 ml) of juice per day
Finally, if you decide to drink juice, try to purchase 100% real fruit juice. Many people mistake fruit cocktails or fruit beverages as real juice. Yet, these drinks usually contain added sugar, colorings, and flavors.
Unlike whole fruits and veggies, fruit juice is a poor source of fiber and can spike blood sugar levels. While juice can be a great source of nutrition, limit your intake to 1–2 cups (240–480 ml) per day, and try to opt for whole fruits and vegetables more often.
Juice can be an excellent source of nutrients, especially antioxidants.
While there is controversy surrounding the sugar content of juice, it’s a much healthier option than other sugar-sweetened beverages, such as soda or energy drinks.
Try to limit your intake to 1–2 cups (240–480 ml) per day, and opt for whole fruits and vegetables instead whenever possible.
If you’re looking for a quick, convenient source of nutrients, juice can be a part of a healthy diet — as long as you enjoy it in moderation.
Last medically reviewed on October 24, 2019
Best Fruits And Vegetables To Juice
If you’re interested in natural beverages, you’re probably wondering what the best fruits and vegetables to juice are.
After all, there are so many options that picking the right ones can prove to be a significant challenge.
To help you, we’ve put together this post where we explore the best juicing options, what makes them so great, and why you should get started. Let’s get started.
The Best Vegetables To Juice
Here are the six best veggies to juice:
- Cucumbers – these veggies offer lots of juice, making them the perfect addition to any juicing program. They are healthy, and are “high output” much like carrots and celery. This means they provide lots of juice when run through the juicer. See the paragraph below on “high output” fruits and veggies to learn why this matters.
- Carrots – thanks to their naturally sweet flavor and rich nutritional profile, carrots are a fantastic veggie to use for juicing. Just make sure to cut the stem off. They also create a lot of juice from each carrot, so they are also “high output” veggies.
- Beets – naturally rich in nitrates, beets offer many great health benefits. Remove the root before juicing.
- Celery – it has an amazing nutritional profile and releases plenty of juice as you process through juicer. Just make sure to cut off one inch above the root, as it often times has embedded dirt. So it’s just easier to cut off that 1 to 2 inches.
- Ginger – commonly known for its immunity-boosting properties, ginger is excellent because it improves our health and adds an interesting flavor to veggie juice. But keep in mind, this is a low output veggie – it will produce very little juice when run through your juicer.
- Kale – it has a rich nutritional profile, and its taste complements that of many fruits and veggies. This is a powerhouse veggie, but also a low output veggie.
The Best Fruits To Juice
- Blueberries – thanks to their rich nutritional and antioxidant profile, blueberries are the sweet delight your fruit juice needs.
- Strawberries – these are among the most delicious berries, and adding some can add a fresh and delightful feel to any fruit juice you make.
- Oranges – full of vitamin C and other nutrients, oranges taste great and work great with many other fruits.
- Lemons – these offer numerous health benefits related to the digestive tract, immune system, and blood glucose levels. You can juice the skin also, just cut off the two ends (at the very tip and bottom).
- Apples – packed with fiber and potassium, apples are low in calories, nutritious, and easy to juice.
Why Are The Above The Best Fruits And Vegetables To Juice?
The fruits and veggies are fantastic because they work great from a juicing standpoint. In other words, you get a lot of juice from each. With that said, you should be careful of what choices you make because some veggies work great in combination with others.
For example, juicing only veggies like ginger and beets produces small amounts of juice. If you want to produce enough juice to last you more than a day, it can quickly turn into a full-day project.
The good news is, you can easily avoid this problem by also adding veggies like celery, cucumber, and carrots, all of which yield a lot of juice.
Before moving on, it’s worth mentioning that you should only buy fruits and veggies for a single juicing session. Fruits and veggies tend to go bad, even if you store them in the fridge, so it doesn’t make sense to buy too much in advance.
High Output Fruits And Veggies
When juicing, you might be only juicing (creating juice) for one glass of juice.
However, many people like to create enough juice for several days. When looking to create enough juice for several days, it’s key to have some “high output” fruits and veggies in the mix.
And “high output” simply means the fruit or veggie, when run through the juicer, creates a good amount of juice. Here are some examples of high output veggies and fruits:
This is a huge benefit, as some veggies (like ginger) create a very tiny amount of juice. So it’s good to have some “high output” veggies like carrots as it speeds up the process (when making juice), and you don’t spend a fortune at the grocery store.
Otherwise, it might take six hours running fruits and veggie through your juicer to create enough juice for a few days. And you’ll need to buy the entire produce section at your local grocery store to create a quart of juice!
The Benefits Of Juicing
The most notable benefit of juicing is that it’s an excellent primer for a weight loss journey. Doing it for a short while is great because it makes you feel better, gives your body a break from all that food digestion, and kickstart weight loss.
You can then use that initial traction to jump into a weight loss plan, and you’ll be much more engaged because you’d have already made some progress.
Over time, the blades will dull slightly. As this starts to happen, if your juicer is weak it will become increasingly hard on the throughput. So what once took an hour to create all your juice, now takes two to three hours. Your juicer is working itself to death to process the tough veggies, and the whole process becomes messy.
So invest in a quality juicer, and it’s very well worth the extra money.
Juicing Is Not A Long-Term Weight Loss Strategy – It’s A Primer
With that said, juicing is not a good long-term weight loss strategy because it is too rigid and can have adverse effects if you do it over several months. Instead, a three, five, or even ten-day juice is a great start. In many cases, people can expect to lose up to a pound per day.
But you then have to follow the juicing with a clean and healthy diet because you’ll otherwise gain the weight back. So when you complete your juice, it’s so critical to maintain momentum by transitioning a a lean and healthy diet.
This is key, as your body will undoubtedly want to binge after a juice, and if you lose your discipline you’ll give back the benefits that you earned from juicing. So know the best fruits and vegetables to juice, and then maintain your plan for long-term weight control. You’ll be so glad that you did.
Best Juicer for Fruits and Veggies
As important as selecting the correct fruits and veggies, is selecting the best juicer for fruits and veggies! Some veggies are stubborn and tough to juice. A weak juicer can be a major headache, and you won’t enjoy the process. So whether it’s leafy greens, oranges, or a smooth-juicing veggie like celery, you’ll want to invest in a quality juicer like Breville.