Therefore, freshly squeezed juice likely contains higher vitamin and mineral levels than other juice varieties. Keep in mind that many nutrients degrade with time. They may also lead to excess calorie intake, further promoting weight gain.įruit juice contains vitamins, minerals, and beneficial compounds that sugary soda typically lacks ( 16).Īgainst popular belief, 1/2 cup (120 ml) of fruit juice is just as rich in most vitamins and minerals, including iron, potassium, magnesium, and B vitamins, as the same quantity of fresh fruit ( 4, 16, 17).

summaryįruit juice and soda are rich in calories yet low in fiber, making them an inefficient way to reduce hunger and keep you full. Therefore, it’s important to mention that consuming small amounts of calorie-containing beverages won’t automatically lead to weight gain in most people. That said, only excess calories lead to weight gain. Experts believe this is likely because most people do not compensate for these liquid calories by eating fewer calories from other foods - unless they make a conscious effort ( 14, 15). Hence, the calories consumed from either soda or fruit juice are unlikely to fill you up as much as an equal number of calories consumed from a fiber-rich food with the same amount of sugar, such as a piece of fruit ( 13).Īlso, drinking your calories - rather than eating them - may increase your risk of weight gain. That’s because both are rich in calories yet low in fiber, a nutrient that helps reduce hunger and promote feelings of fullness ( 10, 11, 12). Still, soda is likely harmful to your health, regardless of the amount you consume, whereas fruit juice may only increase your risk of disease when drunk in large amounts.īoth fruit juice and sugary soda may increase your risk of weight gain. summaryįruit juice and soda contain similar amounts of sugar.

That said, the health benefits of juice only apply to 100% fruit juice - not to sugar-sweetened fruit beverages. Only higher intakes appear to be detrimental to your health ( 2). On the other hand, drinking small amounts of juice - specifically less than 5 ounces (150 ml) per day - may lower your risk of conditions like type 2 diabetes and heart disease. This means that the more soda you drink, the higher your risk of disease - even if you only drink small amounts. However, soda and juice are unlikely to affect your health in the same ways ( 2).įor instance, soda tends to increase your risk of disease in a dose-dependent manner.

Research consistently shows a link between sugary drinks and a higher risk of illness, such as type 2 diabetes, metabolic syndrome, high blood pressure, and heart disease, as well as a higher risk of premature death ( 5, 6, 7, 8, 9).ĭue to their similar sugar contents, some people have started grouping juices and soda together, suggesting that they should be avoided to an equal extent. One of the main reasons some people consider fruit juice as unhealthy as sugary soda is the sugar content of these beverages.īoth soda and 100% fruit juice pack around 110 calories and 20–26 grams of sugar per cup (240 ml) ( 3, 4).

Tropicana apple juice sugar content