How healthy are Joe and the juice?

December 6, 2025 •

4 min read

According to nutrition data, some Joe & The Juice drinks contain as much sugar as a can of soda, challenging the brand's healthy image. So, how healthy are Joe and the juice? The answer depends entirely on your menu choices, as a closer look reveals a spectrum of nutritional value.

Quick Summary

A nutritional analysis of Joe & The Juice shows a wide range of healthiness across its menu, from nutrient-dense, low-sugar green juices to calorie-heavy, high-sugar shakes. Smart ordering and understanding ingredients are key to a healthier experience.

Key Points

Not all drinks are healthy: While some options are low-calorie and nutrient-dense, many fruit juices and shakes are high in sugar and calories.
Fiber is the key difference: Juices lack fiber, causing blood sugar spikes, while smoothies retain fiber for slower, sustained energy.
Green juices are typically healthier: Options like Green Tonic and Joe's Identity are low in sugar and packed with vegetables.
Shakes can be misleading: Don't be fooled by the 'Power Shake' name; it can be as high in sugar as a milkshake.
Sandwiches offer balanced meals: The Tunacado and Joe's Club offer good protein and fiber, but be mindful of their calorie and sodium levels.
Customize your order: Ask for less fruit, no added sweeteners, or add protein powder to tailor your meal to your health needs.

The Health Spectrum at Joe & The Juice

When you walk into a Joe & The Juice, the fresh fruit displays and vibrant atmosphere suggest a haven of health. While many offerings are indeed packed with beneficial vitamins and antioxidants, others contain surprising amounts of sugar and calories that can quickly derail a healthy diet. The key to navigating their menu lies in understanding that not all choices are created equal.

Juices vs. Smoothies: The Critical Fiber Distinction

The most significant difference in nutritional value between juices and smoothies comes down to fiber content.

Juices: Made with a juicer, these drinks extract the liquid from fruits and vegetables, leaving the pulp and most of the fiber behind. This results in a concentrated dose of vitamins but also a quick absorption of fruit sugars, which can cause a spike in blood sugar levels.
Smoothies: Prepared with a blender, smoothies incorporate the entire fruit or vegetable, retaining all the dietary fiber. This fiber helps slow down sugar absorption, promoting a more gradual release of energy and keeping you feeling full for longer. Smoothies can also be fortified with protein powder or healthy fats from ingredients like avocado or nuts, turning them into a balanced mini-meal.

A Closer Look at the Drinks

An in-depth look at specific menu items highlights the disparity in nutritional content.

The Better Choices

Green Tonic: This vegetable-heavy juice, with ingredients like kale, celery, and cucumber, has a much lower sugar count compared to its fruit-centric counterparts. It's a hydrating, low-calorie option.
Joe's Identity: Another veggie-packed juice featuring kale, celery, spinach, and lemon, with healthy fats from added olive oil to aid vitamin absorption.
Shots: The Ginger Shot and Turmeric Shot offer concentrated boosts of anti-inflammatory ingredients with minimal calories and sugar.

The Surprising Sugar Bombs

Power Shake: Despite its name, a 12 oz Power Shake (strawberry, banana, vanilla milk) contains a substantial 59 grams of sugar, comparable to a high-sugar milkshake.
Joe's AMG: Made with mint, ginger, and apple, this juice can pack a significant sugar punch, with one TikTok video noting 44 grams of sugar in one version.
Stress Down: With strawberries, apple, and ginger, this is another fruity juice that can be high in natural sugars, contributing to blood sugar spikes.

The Sandwiches: Are They a Healthy Meal?

Joe & The Juice sandwiches are a popular alternative to their drinks. For instance, the viral Tunacado is a favorite, featuring tuna mousse, avocado, and pesto on thin, crispy bread.

While they offer a good protein and fiber source, like the Joe's Club sandwich, you should be mindful of ingredients and portion sizes, especially for items with higher sodium or fat content. Vegan options like the VAVO (avocado, tomato, spinach, vegan pesto) also exist.

Making Healthier Choices at Joe & The Juice

Follow these tips to enjoy the menu without compromising your health goals:

Prioritize Green Juices: When choosing juice, opt for vegetable-heavy options like the Green Tonic or Joe's Identity to minimize sugar intake.
Choose Smoothies for a Meal: If you need a more filling option, choose a smoothie that retains fiber and can include protein. For example, add protein powder to a shake to increase satiety.
Ask for Customizations: Feel free to request less fruit or no added sweetener in your drink to reduce sugar content. You can also customize your sandwich by opting for gluten-free bread or removing high-fat ingredients.
Add Supplements: For an extra boost of nutrients without added sugar, consider adding a wellness shot or a functional supplement to your order.

Nutritional Comparison Table


Item (Large, 16oz/1 Serving)	Calories	Sugars	Fiber	Notes
Green Tonic (Kale, Celery, Cucumber)	60	~6g	Negligible	Very low sugar; minimal fiber from juicing.
Power Shake (Strawberries, Banana, Vanilla Milk)	505	59g	1g	High in calories and sugar from fruit and milk base.
Tunacado Sandwich	460	3g	6g	A protein and fiber-rich meal option.
Joe's Identity (Greens, Lemon, Olive Oil)	85	4g	5g	Excellent low-sugar, low-calorie choice with fiber.

Conclusion

Joe & The Juice offers a convenient way to get fresh juices and healthy grab-and-go food, but its health halo isn't universal. While the brand emphasizes fresh, high-quality ingredients, some popular menu items can be surprisingly high in sugar and calories. By prioritizing vegetable-based juices, choosing fiber-rich smoothies, and making mindful customizations, you can ensure your trip to Joe & The Juice is a genuinely healthy one. For a deeper look into the differences between juices and smoothies, consider this guide from The Ohio State University Wexner Medical Center.

Disclaimer: Nutritional information can vary slightly by location and serving size. Always check local menu details for the most accurate data.

Frequently Asked Questions

The Tunacado sandwich offers a good source of protein and healthy fats from avocado. At around 460 calories and 6g of fiber, it is a relatively balanced meal option, but you should be aware of the sodium content.

The lowest sugar drinks are typically the vegetable-focused juices like the Green Tonic or Joe's Identity. These contain less fruit and are a healthier choice for those watching their sugar intake.

Smoothies are generally better because they contain the whole fruit, including the fiber, which helps slow sugar absorption. Juices lack this fiber, leading to faster blood sugar spikes.

According to the company, their products do not contain artificial sugars. However, many popular drinks are very high in natural sugars from concentrated fruit, so reading the nutrition facts is still important.

Yes, but you have to choose carefully. A green juice like Joe's Identity is low-calorie, and a sandwich like the Turkey Sandwich is a moderate meal option. Avoid the high-sugar shakes and juices for calorie management.

The nutritional value varies. The Power Shake, for example, is high in sugar. When choosing a protein shake, consider one made with a plant-based protein powder and healthy fats to avoid excess sugar.

Besides their specific protein shakes, some sandwiches offer a solid protein boost. The Steak sandwich boasts over 30 grams of protein. The Tunacado is another popular protein-rich choice.