Juice is one of those foods that can be viewed as either super healthy or akin to soda, depending on who you ask and where it’s from. This is because of the huge dichotomy in the juice market with fresh, cold-pressed juices on one end of the spectrum and juice drinks made with added sugar, dyes, and other unwanted ingredients on the other.
That said, there is an easy medium between the two—namely options that don’t require a visit to your local juicery. These are affordable, found in many grocery stores nationwide, and contain everything you want from a healthy juice (and nothing you don’t from a ‘juice drink’). Here, we share how to suss out healthy juice options, as well as some delicious and nutritious varieties to shop for at the supermarket.
What to Look for in Healthy Juice
To know which juices are best for stocking your fridge, use these simple strategies:
- Choose 100% juice to avoid sneaky pro-inflammatory added sugars.
- For veggie juices, look for low-sodium varieties with 250 milligrams or less per serving.
- Always opt for pulp-containing juices when possible for added fiber.
- The brighter the juice color, the more nutrients it likely contains as deeply colored produce is rich in phytonutrients that reduce inflammation as antioxidants.
- Avoid juices with added dyes, preservatives, or other ingredients you don’t recognize.
- If possible, choose fresh-pressed juices as more of their nutrients will likely be intact.
The Healthiest Juice Varieties to Buy
Thankfully, there are so many delicious, nutrient-dense juices that meet these guidelines. Let’s dive into seven of our favorite options.
Prune Juice
Though often typecast for the older generation, prune juice is not only tasty but beneficial to our overall wellness. “Prune juice is often recommended to support regular bowel movements due to its fiber content, but it also contains potassium, vitamin K, and magnesium that supports bone health, as well as antioxidants that reduce inflammation,” says Eliza Whitaker, MS, RDN, LDN, CDN, CYT, registered dietitian and founder of Nourished Nutrition and Fitness. This juice, actually made from plums, also boasts impressive amounts of iron, which can help treat or prevent anemia. Two delicious single-ingredient options include Lakewood Organic Pure Prune Juice and SunSweet Amaz!n Prune Juice.
Tomato Juice
“Tomato juice contains lycopene, which is an antioxidant that reduces inflammation within the body, as well as vitamin C, which supports proper immune system function,” says Whitaker. You’ll also find plenty of potassium, vitamin B6, and lycopene in this juice to champion heart, immune, and eye health. But tomato juice is a notorious source of unwanted ingredients. “In addition to looking for added sugar content, also check the sodium content of tomato juice, which may be high in certain brands,” Whitaker says. 365 by Whole Foods Market, Organic 100% Juice from Concentrate with Sea Salt is a delicious three-ingredient option (two if you don’t count water) and just a hair over our sodium guideline of 250 milligrams per serving. You can reduce this number by diluting it with a bit of water or ice.
Pineapple Juice
Pineapple juice is a favorite amongst kids and adults alike because of its tangy, naturally sweet flavor. “Plus, pineapple juice contains an enzyme called bromelain, which supports digestion, has anti-inflammatory properties, and boosts heart health,” Whitaker says. In this popular juice, you’ll also find notable amounts of vitamin C, magnesium, and potassium, which further encourage immune and heart health. Dole’s 100% Pineapple Juice is not only super accessible, but also has no added sugar as a two-ingredient (pineapple and vitamin C) product.
Green Juice
As one of the most trendy juices in recent years, green juice can contain any variety of nutrient-rich ingredients. “Made with greens like celery and collard greens, green juice provides a mix of nutrients you might not get otherwise,” says Sapna Peruvemba, MS, RDN, registered dietitian and founder of Health by Sapna. Other fruits and veggies you may find in a green juice include green apples, spinach, kale, broccoli, parsley, mint, cucumber, lemon, and lime. These are rich in a variety of vitamins, minerals, and plant compounds, which work together to support nearly every aspect of overall health, from immunity and heart health to metabolism and glowing skin. Suja Organic Mighty Dozen and Naked’s Green Machine are two green juices that can be found nationwide.
Tart Cherry Juice
Tart cherry juice is another trending favorite in the health-conscious community as more research comes to light about its full-body benefits. “Tart cherry juice contains antioxidants that reduce inflammation within the body and may even promote brain health. It may also support better sleep as it contains tryptophan and melatonin,” says Whitaker. For a no-sugar-added option, R.W. Knudsen Organic Just Tart Cherry Juice is a fantastic grab.
Carrot Ginger Juice
When it comes to combination juices, carrot ginger is tough to beat for overall health benefits (and robust flavor). “Rich in beta-carotene, lutein, and zeaxanthin, carrot juice supports vision and immune function while ginger contains bioactive compounds that support immunity and digestion. The combination of carrot and ginger also adds a delicious, spicy kick,” Peruvemba says. V8 makes a tasty Carrot Ginger Juice that can help you reap all of these impressive benefits.
Pomegranate Juice
And our final highlighted juice is pomegranate juice—an option so tasty you’ll forget it’s good for you. “High in polyphenols, pomegranate juice has been linked to heart health and reduced inflammation,” says Peruveba. Plus, pomegranate juice is one of the few examples of where the juice may be more accessible than the whole fruit, helping you reap benefits you may otherwise not have access to depending on where you live. Pom Wonderful Pomegranate Juice is a 100 percent juice option that can be found in many grocery stores across the country.
What Makes Juice More or Less Healthy?
When taking a big picture look at juice, there are some hard truths to acknowledge. “Whole fruits and vegetables come in a food matrix with vitamins, minerals, fiber, and beneficial plant compounds all in one structure. Juicing breaks this matrix, removing the fiber that helps regulate blood sugar, keeps you full longer, and supports gut health,” says Peruvemba. However, not all fiber is lost in the process, mostly just insoluble fiber. Insoluble fiber is the ‘roughage’ often associated with fiber-containing foods and helps to encourage digestive regularity and blood sugar regulation. Some amount of soluble fiber remains in many juices and can also support the blood sugar response, healthy cholesterol levels, and gut health.
Even still, this insoluble fiber removal leaves juice a nutritional step behind whole fruit. “Plus, it’s easy to overdo it—a glass of juice may contain the sugar of multiple fruits without the [insoluble] fiber to slow absorption. We usually only eat one orange at a time, but we can easily drink a glass of orange juice in one sitting, which can have up to four oranges in it,” Peruvemba says.
Additionally, some juices contain added sugars, dyes, and preservatives that detract from the drink’s overall healthfulness. To avoid these ingredients, opt for 100% juice and be sure to check the ingredients list before purchasing. Ideally, this list is very short, stating only the fruits (or veggies) advertised on the packaging. Some minimal ingredient juices are found in the refrigerated section since they lack the preservatives that would yield them shelf-stable.
That said, juices can contain certain produce items that you wouldn’t normally eat raw or are hard to find fresh, like ginger, a variety of herbs, certain leafy greens, cranberries, pomegranate, or even prunes. “Juices may also be fortified or enriched with vitamins or minerals that aren’t naturally present in the juice or are lost during processing, increasing their nutritional value,” says Whitaker.
Juice can also help many Americans reach their recommended five servings of fruits and vegetables per day. “While juice isn’t a perfect replacement, it can help fill nutritional gaps,” Peruvemba says.
Plus, there’s plenty of ways to mitigate the sugar load of a glass of juice. One is to opt for vegetable or fruit/vegetable juices as veggies naturally cut the sugar content way down (though sodium can be an issue with veggie juices, so look for options with less than 250 milligrams per serving). “Diluting juice with water or seltzer can help minimize the sugar content and tart taste in juices, too,” Whitaker says. Drinking juice alongside a balanced meal or snack filled with fiber, protein, and unsaturated fats can also help to mitigate the blood sugar response of the beverage, as can choosing a high-pulp or fiber-added option.
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