Many people turn to fruit juices as a healthy alternative to soda or other sugary drinks. But did you know that fruit juices can also be high in calories and sugar? In fact, some fruit juices may even have more calories than a can of soda!.

Understanding Calories in Fruit Juices

While fruit juices can offer important vitamins and minerals, they can also pack a lot of calories and sugar.

This is because fruit juices are often made by extracting the juice from fruits, removing the fiber and other nutrients found in the whole fruit. This can concentrate the sugar and calories, making it easy to drink a lot of calories in a short amount of time.

For example, a cup of apple juice can have up to 120 calories and 30 grams of sugar, while a cup of orange juice can have up to 110 calories and 22 grams of sugar.

And if you’re drinking a larger serving or drinking multiple glasses throughout the day, those calories and sugars can quickly add up.

Choosing Lower Calorie Options

If you enjoy fruit juice, there are some ways to make it a bit healthier and lower in calories. One option is to dilute your juice with some water. This can help to cut down on the calories and sugar while still giving you the taste you enjoy.

You can also opt for lower calorie fruit juices, such as cranberry or grapefruit juice. These juices may still have some sugar and calories, but they can be a bit lower than other options.

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Alternatives to Fruit Juices

If you’re looking to cut calories and sugar from your diet, there are plenty of alternatives to fruit juices. Water is always a great option, and you can add some flavor with fresh fruit or herbs.

Herbal teas are another great option, and they can be enjoyed hot or iced.

Another option is to enjoy whole fruits instead of juices. Fruits are rich in fiber, which can help to slow the absorption of sugar in the body and keep you feeling full.

This can help to avoid the sugar crashes and cravings that can come from drinking high calorie fruit juices.

The Bottom Line

Fruit juices can be a tasty and convenient way to get some important vitamins and minerals. But it’s important to be aware of the calories and sugar that can come with these drinks.

By choosing lower calorie options, diluting your juice, and enjoying whole fruits, you can still enjoy the benefits of fruit without all the extra calories.