How healthy is apple juice?
Is apple juice healthy? In small glasses. Apple juice scores 3/100 on the HowHealthyIs Score: 100 g provides 46 kcal. Apple juice keeps the sugar of apples but almost none of the fiber or vitamin C. Source: USDA FoodData Central.
Score explained
The score compares nutrient density per 100 kcal across every food we cover (NRF9.3 method). Apple juice ranks higher than 3% of them.
Note: We count the sugar in fruit juice as free sugar, as the WHO does, so it counts against the score like added sugar.
Counts in favor (% daily value per 100 kcal)
- Potassium5%
- Magnesium3%
- Vitamin C2%
- Fiber2%
- Iron1%
- Calcium1%
- Protein0%
- Vitamin E0%
- Vitamin A0%
Counts against
- Saturated fat0%
- Added sugars42%
- Sodium0%
Raw NRF9.3: 14 minus 42 = -28. The score is not a verdict on whether to eat a food; portion, the whole meal and your own health matter more. Full methodology
How many calories are in apple juice?
| Nutrient | Per 100 g | Per portion | %DV |
|---|---|---|---|
| Energy and macronutrients | |||
| Calories | 46 kcal | 114 kcal | |
| Protein | 0.1 g | 0.2 g | 0% |
| Carbohydrates | 11 g | 28 g | 10% |
| Fiber | 0.2 g | 0.5 g | 2% |
| Sugars | 9.6 g | 24 g | |
| Added sugars | 9.6 g | 24 g | 48% |
| Fat | 0.1 g | 0.3 g | 0% |
| Saturated fat | <0.1 g | <0.1 g | 0% |
| Vitamins | |||
| Vitamin A | 0 µg | 0 µg | 0% |
| Vitamin C | 0.9 mg | 2.2 mg | 2% |
| Vitamin E | <0.1 mg | <0.1 mg | 0% |
| Minerals | |||
| Calcium | 8 mg | 20 mg | 2% |
| Iron | 0.1 mg | 0.3 mg | 2% |
| Potassium | 101 mg | 250 mg | 5% |
| Magnesium | 5 mg | 12 mg | 3% |
| Sodium | 4 mg | 9.9 mg | 0% |
Source: USDA FoodData Central, "Apple juice, canned or bottled, unsweetened, without added ascorbic acid" (FDC 173933). Values rounded.
Why is apple juice good for you?
A typical portion does not supply 10% or more of the daily value for any of the nine nutrients we score.
Good ways to use it
- Occasional small glasses
- Diluting with water
What should you watch out for?
- Free sugar; a whole apple is much more filling.
What can you eat instead of apple juice?
Foods you can use the same way with a higher HowHealthyIs Score.