How much fruit is really in your juice?

By:
Lynn Grieger

It's almost the same as the age-old question: Which came first, the chicken or the egg? Which is nutritionally superior, fruit or juice? Take a look at some common fruit vs. juice questions to form your own opinion.

Does drinking fruit juice provide the same vitamins and minerals as eating fresh fruit?

Answer: Yes and no.

You may be surprised to discover that some juices actually contain more essential nutrients! For example, apples are not a good source of vitamin C, but many types of apple juice are fortified with vitamin C. The same goes for calcium. Oranges don't contain calcium, but many brands of OJ are now calcium fortified. Fruit "drinks" typically contain only 10 percent fruit juice, which can decrease their nutrient content.

What about fiber content?

Answer: There's no contest here, fruit wins hands-down over juice.

Especially if you choose fruits with skins you can eat. Fiber helps keep our digestive systems strong and healthy, and it also can help prevent heart disease and some types of cancer. If your diet is low in fiber, choose fresh fruit (with skins) over juice.

What's the serving size of juice vs. fruit?

Answer: A standard serving of most fresh fruit is a piece about the size of a woman's fist. Or try this method: Search out the smallest apple, banana or peach you can find in the grocery store, then realize that it's probably bigger than a standard serving! A serving size of fruit juice is typically six fluid ounces, or 3/4 of a cup. Did you realize that most individual-size bottles and cans of juice contain at least two servings? Obviously, eating fresh fruit is more satisfying than drinking juice, because it fills you up faster. On the other hand, if you have trouble downing the recommended two daily servings of fruit, drinking 12 ounces of grapefruit juice may be simpler than eating an entire grapefruit.

What should I look for on the label when I purchase fruit juices?

Answer: All juice products contain sugar and water. "Juice" contains naturally occurring fructose, or the sugar from the fruit. Juice "drinks" typically contain added sugar in the form of high-fructose corn syrup. Your best bet is to read the label for the total amount of sugar and calories; the more sugar, typically the higher the calorie level. And remember that many fruit "drinks" contain far less essential vitamins and minerals than juice.

Which is lower in calories -- fruit or juice?

Answer:Juice typically has more calories than fresh fruit due to added sugar and less fiber. If calories are your primary concern, choose fresh fruit over juice and use water to quench your thirst. You can also look for low-calorie cranberry juice, typically sweetened with sugar substitute.

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