When it comes to beverages, juice often sparks controversy. Is it healthy because it's derived from fruit, or is it detrimental due to its sugar content? The answer lies in the brand of juice you choose. While some fruit-based drinks labeled as 'juice' are little more than sugary water, others offer significant health benefits. Many provide generous quantities of essential nutrients such as vitamins A, C, D, potassium, and zinc—nutrients that are often lacking in the typical Western diet.
According to the USDA's MyPlate dietary guidelines for Americans, one cup of 100% fruit juice qualifies as a serving of fruit. Opting for 100% juice is a solid starting point for a healthy choice, but there are additional considerations to ensure you make a wise beverage selection. In this article, we delve into the criteria for identifying a nutritious juice and share the top 10 favorite juice brands recommended by dietitians.
Choosing a Nutritious Juice:
- Examine Vitamin and Mineral Content: Different juices offer varying levels of micronutrients. Review the nutrition facts label to identify juices that are rich in at least one vitamin or mineral.
- Opt for Pure Juice, Not Cocktails: Be cautious of drinks labeled as "cocktails," as they often contain less than 100% juice. While they may taste pleasant, beverages like cranberry juice cocktails are typically only partially comprised of fruit.
- Watch for Added Sugars: The healthiest juices are 100% pure juice and contain no additional sugars. Be sure to check for any added sugar content on the label.
The Top 10 Healthiest Juices You Can Find in Stores
The dietitian-approved juices below are known for their nutrient density and health advantages.
1) Suja Mighty Dozen
Per Serving: 80 calories, 0g fat (0g saturated fat), 75mg sodium, 17g carbohydrates (0g fiber, 17g sugar), 2g protein
During busy times when it's challenging to consume your greens, Suja's Mighty Dozen juice offers a convenient alternative! Julie Balsamo, MS, RDN, from Nutrition By Julie, praises the Mighty Dozen for its absence of added sugars and its abundance of nutrient-dense, gut-friendly ingredients like spirulina, chlorella, and ginger. This green juice from Suja offers additional benefits as well. Suja is a top-notch healthy juice brand because, as Balsamo notes, "Suja juices are all organic and cold-pressed, which means they maintain a higher concentration of antioxidants, vitamins, and minerals.
2) Bolthouse Farms Daily Greens
Per Serving: 150 calories, 0g fat (0g saturated fat), 36mg sodium, 55g carbohydrates (2g fiber, 29g sugar), 2g protein
If you're seeking a healthy fusion of fruits and vegetables in a single bottle, Bolthouse Farms Daily Greens is worth a look. It contains a variety of ingredients, including apple, cucumber, kiwi, celery, kale, and spinach. According to Kayley George, MS, RD, LD, "With its combination of fruits and vegetables, Bolthouse Farms Daily Green Juice provides a substantial dose of vitamins, minerals, and antioxidants.
3) Santa Cruz Organic Red Tart Cherry Juice
Per Serving: 120 calories, 0g fat (0g saturated fat), 15mg sodium, 29g carbohydrates (0g fiber, 24g sugar), 0g protein
Santa Cruz, an organic juice company based in California, offers another contender in the tart cherry category, earning a spot among our dietitians' favorite juice brands. "Crafted with organic ingredients, this brand strikes a balance between the tartness of cherries and a gentle touch of apple juice. Once again, the natural melatonin content found in tart cherries has been associated with aiding sleep," notes Tiffany Lankford, MS, RD, LD. "Before you drift into dreamland, indulge in a sip of this lively and sleep-enhancing tart cherry elixir!
4) Sunsweet Amaz!n Prune Juice
Per Serving: 180 calories, 0g fat (0g saturated fat), 30mg sodium, 0g carbohydrates (0g fiber, 0g sugar), 0g protein
Dietitian Erin Palinski-Wade, RD, CDCES, author of 2 Day Diabetes Diet and nutrition spokesperson for Sunsweet Growers, highly recommends Sunsweet Amaz!n prune juice. It offers a natural source of 4 grams of fiber, which supports digestive health and well-being," she says. Erin also highlights that this juice contains five essential vitamins and minerals and is free from added sugars. You can enjoy it on its own or add a splash to your smoothies.
5) Natalie's Pineapple Kale Zinc Juice
Per Serving: 70 calories, 0g fat (0g saturated fat), 35mg sodium, 18g carbohydrates (2g fiber, 12g sugar), 2g protein
Who would have thought that the pairing of pineapple and kale would result in a harmonious flavor combination? This fusion of fruits and vegetables not only delivers a unique tropical taste but is also naturally sweet, containing no added sugars. Furthermore, it's exceptionally rich in zinc, providing 45% of your daily requirements in an 8-ounce serving. According to Sheri Berger, RDN, CDCES, a registered dietitian and nutrition consultant for Consumer Health Digest, "It also serves as an excellent source of calcium and vitamin D, promoting strong bones and healthy teeth.
6) V-8 Low-Sodium Vegetable Juice
Per Serving: 45 calories, 0g fat (0g saturated fat), 140mg sodium, 9g carbohydrates (1g fiber, 7g sugar), 2g protein
If you're in search of a low-calorie option, it's tough to beat the mere 45 calories found in an 8-ounce serving of V-8's Low-Sodium Vegetable Juice. Since vegetable juice also counts as a serving of vegetables, you can enjoy it guilt-free. Chelsea Newbrough, RDN, and founder of The Candid Carrot, raves about this juice as a savory choice, saying, "It's a convenient way to squeeze in an extra two servings of veggies and is packed with potassium!
7) Cheribundi Tart Cherry Juice
Per Serving: 100 calories, 0g fat (0g saturated fat), 0mg sodium, 25g carbohydrates (0g fiber, 25g sugar), 1g protein
Cheribundi's tart cherry juice, packing 60 cherries into every 8-ounce bottle, offers a plethora of health benefits. According to Katie Schimmelpfennig, RD, founder of Eat, Swim, Win, it's a delectable way to combat inflammation, accelerate recovery, and fortify immune function due to its abundant antioxidant content. For those who are physically active, consuming tart cherry juice before bedtime can enhance training performance, while the natural melatonin found in the juice promotes better sleep. Get ready to pucker up!
8) Ocean Spray Pure Cranberry Juice
Per Serving: 60 calories, 0g fat (0g saturated fat), 15mg sodium, 18g carbohydrates (0g fiber, 9g sugar), 0g protein
Appearances can be deceiving! When purchasing cranberry juice, always ensure it's 100% juice. (Many brands incorporate added sugars to reduce tartness.) One trustworthy choice is Ocean Spray pure cranberry juice. Chelsea Newbrough emphasizes the absence of added sugar, stating, "It's crucial to check for added sugar when selecting a juice, and cranberry juice has been demonstrated to lower the risk of UTIs in women.
9) POM Wonderful 100% Pomegranate Juice
Per Serving: 160 calories, 0g fat (0g saturated fat), 5mg sodium, 39g carbohydrates (0g fiber, 34g sugar), 1g protein
Once more, the healthiest juices are brimming with essential vitamins and minerals. POM Wonderful's 100% pomegranate juice stands out for its impressive potassium content. Sarah Schlichter, MPH, RD, owner of Bucket List Tummy and consultant with POM Wonderful, highlights, "[This juice] contains as much potassium as a banana." Additionally, it is free from added sugars and boasts a remarkable 700 milligrams of polyphenol antioxidants in every 8-ounce serving, which can help combat free radicals
10) Beet It Sport
Per Serving: 88 calories, 0g fat (0g saturated fat), 90mg sodium, 18g carbohydrates (0g fiber, 17g sugar), 3.7g protein
When you think of "juice," beets may not be the first thing that comes to mind, but Beet It Sport is here to change that perception. Drinking your root vegetables can have a significant impact on athletic performance. According to Schimmelpfenning, "This delightful beetroot juice contains the recommended amount of nitrates for performance enhancement. Beet juice can enhance endurance and stamina! It's also a valuable source of potassium.