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Fruit Juices: Calories & Nutrition Facts

Fruit Juices
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The calories in fruit juices come almost entirely from sugar – this is because the juice is separated from the fiber content of the fruit (the pulp) during juicing. This being the case, fruit juices are very high in carbohydrates while being low in fats and protein.

Vitamin C Content

One of the most significant nutritional benefits of fruit juices is that they are typically very high in Vitamin C. For example, an 8-ounce serving of orange juice contains 125 mg of Vitamin C and a serving of grapefruit juice the same size contains about 90 mg. Vitamin C is essential for immune health and it also helps with the healing of wounds and neutralization of free radicals in the body.

Glycemic Index Rating

Because the majority of the calories in fruit juices come from simple sugars (or carbs), the glycemic index rating for fruit juices is moderate to high. For example, the glycemic index rating for orange juice is between 46 and 53, compared to an average of 42 for the fruit itself. Foods with a glycemic index rating between 50 and 70 are considered medium-GI foods while ratings between 70 and 100 classify the food as high-GI. The fact that most fruit juices are medium-GI foods means that they have a moderate impact on your blood sugar level and should be enjoyed in moderation.
If you refer to the calorie counter for fruit juices, you will find that most are low in fats and protein but high in various vitamins and minerals. Fruit juices are also a significant source of carbohydrate so they should be enjoyed in moderation.

Readily Available Nutrients

One of the main health benefits of drinking fresh fruit juices is that the nutrients are readily available and easy for your body to absorb. Juicing is often described as a form of “pre-digestion” – the fruit has already been broken down and the nutrients are ready for absorption. Fruit juices are also an easier and more convenient way to increase your daily intake of fruits than eating fruits whole.

Improved Digestion

Fruits and vegetables are a great source of dietary fiber, but not all fruit juices are. The key to ensuring that you get enough fiber from your fruit juice is to select a variety that contains pulp. If you are juicing fruits yourself, add a little of the pulp back into your fruit juices before you enjoy it. Dietary fiber is the key to healthy digestion and it is recommended that you get at least 30 grams of fiber per day.