Does Juice or Soda Have More Calories?

November 3, 2025 •

3 min read

According to the Centers for Disease Control and Prevention, sugary drinks are a leading source of added sugars in the American diet, and many are surprised to learn that juice and soda often have comparable calorie counts. In fact, depending on the variety, does juice or soda have more calories is a question with a surprising answer, as some fruit juices can contain even more sugar than a can of soda.

Quick Summary

This article provides a nutritional breakdown comparing the calorie and sugar content in popular fruit juices and sodas. It examines how the body processes liquid calories and details why juice, despite some added nutrients, can contribute to health issues similar to soda, like weight gain and elevated blood sugar levels. A comparison table and FAQs offer further insight.

Key Points

Calories Are Comparable: Many 100% fruit juices and sodas contain a similar number of calories in a typical serving size.
Sugar Is Processed Similarly: Both natural sugars (fructose) in juice and added sugars in soda are processed similarly in liquid form, causing blood sugar spikes.
Juice Lacks Fiber: Juice does not contain the fiber found in whole fruits, which helps slow sugar absorption.
Liquid Calories Don't Satisfy: Liquid calories don't provide the same fullness as solid food, potentially leading to increased overall calorie intake.
Whole Fruit is a Better Choice: Eating whole fruits is healthier as it provides fiber, vitamins, and minerals absent in juice.
Soda Has No Nutritional Value: Unlike juice which offers some nutrients, soda provides empty calories without nutritional benefit.

Unveiling the Calorie Count: Juice vs. Soda

For many years, fruit juice has been marketed as a healthy alternative to sugary soft drinks, primarily due to its natural fruit origin. This perception, however, overlooks the substantial sugar and calorie content inherent in many bottled juices. While soda contains processed, added sugars, 100% fruit juice contains natural sugars, primarily fructose, that can cause similar metabolic effects in the body when consumed in large quantities. During the juicing process, the fiber is removed, leading to rapid absorption of sugar into the bloodstream.

The Surprising Reality of Liquid Calories

The core issue with both juice and soda is that they are sources of liquid calories. Studies show that the body doesn't process liquid calories the same way as solid food. Consequently, people often don't reduce their food intake after drinking calories, which can lead to higher overall calorie consumption and potential weight gain. The lack of fiber in juice means it doesn't provide the same feeling of fullness as eating whole fruit. For instance, it's easier to drink the juice of several oranges than to eat the whole fruits.

A Deeper Look at the Numbers

A standard 12-ounce serving of 100% fruit juice can have calorie and sugar counts remarkably similar to soda. Here's a comparison of some popular beverages:


Beverage	Serving Size	Approximate Calories	Approximate Sugars	Additional Notes
Coca-Cola® Classic	12 oz	146	41g	Contains added sugars, no vitamins or minerals.
Minute Maid® Orange Juice	12 oz	12 oz	165	41g	Contains natural sugars, plus Vitamin C and other nutrients.
Welch's® 100% Grape Juice	12 oz	255	63g	High in antioxidants, but also extremely high in sugar.
Apple Juice, Unsweetened	12 oz	169-175	~45g	Comparable to soda's sugar content, lacking fiber.
Pomegranate Juice, 100%	12 oz	201	48g	Rich in antioxidants but also high in calories and sugar.

The Health Implications of High Sugar Intake

High intake of both natural sugars in juice and added sugars in soda is linked to increased risk of health problems like obesity, type 2 diabetes, metabolic syndrome, and heart disease. While juice offers some nutrients, these can be outweighed by its high sugar concentration. High fructose can stress the liver and may lead to fatty liver disease. Both drinks can also contribute to tooth decay.

Making Smarter Choices

To reduce sugar intake, water is the best alternative. For flavored options, consider these healthier choices:

Infused Water: Water with added fruit or herbs.
Sparkling Water: Combined with a small amount of 100% juice.
Herbal Tea: Hot or iced.
Homemade Smoothies: Blends whole fruit with fiber.
Vegetable Juices: Low-sodium options offer nutrients with less sugar.

Conclusion

Although juice appears healthier due to its origin and nutrients, its calorie and sugar content are often comparable to soda. The lack of fiber in juice means its sugars are processed similarly to soda's added sugars, potentially leading to weight gain and related health issues. Eating whole fruits provides fiber, vitamins, and minerals, making it a better choice than juice. Water should be the primary beverage. Small, infrequent portions of 100% fruit juice can fit into a balanced diet but shouldn't be a primary source of hydration or nutrition. More information can be found in resources like the {Link: Continental Hospitals Blog https://continentalhospitals.com/blog/fruit-juice-often-more-sugar-than-soda/}.

Frequently Asked Questions

While 100% fruit juice has some vitamins and minerals, its high sugar and lack of fiber make it metabolically similar to soda, especially with frequent consumption. Whole fruit is a healthier choice.

Juice concentrates the natural sugar from multiple fruits. Fiber removal means you get a large amount of sugar quickly absorbed without the component that slows the process.

Liquid calories are less satisfying than solid food calories. This can lead to people not reducing their food intake, potentially causing weight gain.

High intake is linked to increased risks of obesity, type 2 diabetes, heart disease, fatty liver, and tooth decay.

Water is the best alternative. Options like infused water, sparkling water with a little juice, or herbal tea can add flavor without high sugar.

Metabolically, the body processes natural sugar from fruit juice similarly to added sugars in soda, potentially causing blood sugar spikes and health issues if overconsumed.

Experts suggest limiting 100% fruit juice to a small amount, typically no more than 4-5 ounces daily, ideally with a meal to help slow sugar absorption.