Does Green Juice Give You Vitamins? The Truth About Liquid Greens

December 7, 2025 •

3 min read

According to a Health Survey for England, only 28% of adults meet the recommended daily intake of fruits and vegetables, making concentrated drinks an appealing option. But does green juice give you vitamins and can it effectively replace your whole-food intake? The answer is a bit more complex than a simple 'yes' or 'no'.

Quick Summary

Green juice can be a concentrated source of vitamins from raw produce, but the juicing process removes crucial fiber. Its nutrient delivery is rapid, but it should not replace a balanced diet of whole fruits and vegetables. Consider process type and added sugars when choosing a product.

Key Points

Rich Source: Green juice is packed with essential vitamins (A, C, K) and minerals (iron, magnesium) from concentrated vegetables.
Rapid Absorption: Nutrients are absorbed quickly since the juice lacks fiber, offering a fast energy and hydration boost.
Fiber is Lost: The juicing process removes most dietary fiber, which is crucial for gut health and regulating blood sugar.
Not a Meal Replacement: Green juice should supplement, not replace, a balanced diet that includes whole fruits and vegetables.
Processing Matters: Cold-pressed (masticating) juicers preserve more nutrients than high-speed centrifugal types, which produce heat and oxidation.
Sugar Content: Watch for high fruit content or added sugars in commercial green juices, as they can cause blood sugar spikes.
Moderation is Key: While nutritious, excessive consumption can lead to too much oxalate intake, potentially harming kidneys in vulnerable individuals.

Green Juice: A Powerhouse of Concentrated Nutrients

Green juice is made by extracting the liquid from fresh fruits and vegetables, such as kale, spinach, celery, and cucumber. While the exact vitamin content depends on the ingredients, most varieties are rich in a powerful cocktail of nutrients. These include vitamins A, C, and K, along with minerals like iron, magnesium, and potassium. These vitamins play crucial roles in the body, from supporting immune function and vision (A and C) to aiding in blood clotting and bone health (K). Because the fiber is largely removed during juicing, these nutrients are delivered to the bloodstream quickly, offering a rapid energy boost and hydration.

The Impact of Juicing on Nutrient Quality

The method used to extract the juice can affect its final vitamin content. Centrifugal juicers, which use a high-speed spinning blade, generate more heat and oxidation, potentially causing a small decrease in some heat-sensitive vitamins, like Vitamin C. Masticating, or cold-pressed, juicers work more slowly, crushing and pressing the produce with less heat and oxidation, which proponents claim preserves a higher nutrient content.

Centrifugal Juicers: Faster, more convenient, but create heat and oxidation that can slightly diminish certain nutrient levels.
Cold-Pressed Juicers: Slower and more expensive, but they produce a juice with minimal heat and oxygen exposure, potentially preserving more vitamins.
Oxidation: Occurs when produce is exposed to air, causing nutrients to degrade. It's why freshly-made juice is always recommended for maximum nutritional value.

The Missing Link: Why Whole Foods Still Win

Despite its vitamin-rich profile, green juice is not a perfect substitute for consuming whole fruits and vegetables. The primary reason is the absence of fiber. Juicing strips away the pulp, which contains the majority of the beneficial dietary fiber. This fiber is essential for gut health, regulating digestion, and maintaining stable blood sugar levels. Without fiber, the concentrated fruit sugars in green juice (if fruit is added) can cause a rapid spike in blood sugar, especially for people with conditions like diabetes.

Potential Downsides and Considerations

While a moderate intake is generally healthy, excessive green juice consumption can present risks. Certain leafy greens contain high levels of oxalates, which in large, concentrated quantities can lead to kidney stone formation in susceptible individuals. Additionally, many store-bought green juices undergo pasteurization to extend their shelf life. This heat-based process can further reduce the content of certain vitamins and beneficial plant compounds. It is also important to check the sugar content of commercial products, as some contain added sweeteners or a disproportionate amount of fruit.

Green Juice vs. Whole Vegetables: A Comparative Look


Feature	Green Juice	Whole Vegetables
Vitamins & Minerals	Concentrated and easily absorbed for a quick nutritional boost.	Offers the full spectrum of nutrients, including those bound to fiber.
Fiber Content	Significantly reduced or completely removed.	High in both soluble and insoluble fiber, which is vital for digestion and satiety.
Digestion Speed	Rapid absorption due to liquid form, less work for the digestive system.	Slower digestion, which helps regulate blood sugar and provides a feeling of fullness.
Blood Sugar Impact	Can cause faster blood sugar spikes if it contains a high percentage of fruit sugar.	Fiber slows the absorption of natural sugars, leading to a more gradual effect on blood sugar.
Nutrient Loss	Potential loss of heat-sensitive vitamins and antioxidants due to processing and oxidation.	Nutrients are protected by the whole food structure until consumed.
Best For	Quickly supplementing nutrient intake, especially for those with low vegetable consumption.	Optimal long-term health, digestive function, and satiety.

The Final Verdict on Green Juice and Vitamins

So, does green juice give you vitamins? Yes, it does—and in a highly concentrated, bioavailable form. It can be a useful tool for boosting your intake of greens and is a valid way to supplement a healthy diet. However, it is not a miraculous cure-all and should not replace the consumption of whole fruits and vegetables. Whole produce offers a complete nutritional package, including the vital fiber that green juice lacks. For the best of both worlds, incorporate fresh green juice in moderation alongside a balanced diet rich in whole foods. When choosing a product, prioritize options with a higher vegetable-to-fruit ratio and opt for organic, cold-pressed varieties to maximize nutritional benefits.

Visit the Academy of Nutrition and Dietetics for guidance on balanced nutrition.

Frequently Asked Questions

No, drinking green juice is not the same as eating whole vegetables. Juicing removes most of the fiber, which is a vital part of whole produce for proper digestion and blood sugar control.

While green juice provides a concentrated dose of vitamins, relying on it alone can lead to a fiber deficiency and potential overconsumption of sugars. A balanced diet with both whole foods and juice is recommended.

Fresh juice can begin losing nutrients from oxidation the moment it's made. To maximize nutritional value, it is best to drink it immediately or store it in an airtight container for no more than 24-48 hours.

Cold-pressed juice is made with minimal heat and oxidation, potentially retaining more nutrients. Centrifugal juice, made at high speed, creates more heat and air exposure, which can slightly degrade some vitamins.

People with diabetes should be cautious with green juice, especially those high in fruit content. The lack of fiber means sugars are absorbed rapidly, which can cause blood sugar levels to spike.

Your body has its own detoxification system (liver and kidneys). While green juice can support overall health with its nutrients, there is no scientific evidence that a 'juice cleanse' is necessary for detoxification.

The most prominent vitamins in green juice typically include Vitamin A, Vitamin C, and Vitamin K, as well as minerals like iron and magnesium, primarily from leafy greens and other vegetables.