How many calories are in 1 glass of fruit juice? It depends!

November 27, 2025 •

4 min read

An 8-ounce glass of orange juice contains approximately 110-120 calories, making it a concentrated source of energy from natural sugars. The exact number of calories in 1 glass of fruit juice depends heavily on the type of fruit, whether it's 100% juice or a juice drink, and the serving size.

Quick Summary

The calorie count in fruit juice varies by type, processing, and serving size. While 100% fruit juice offers nutrients, its concentrated sugar content lacks the fiber of whole fruit, potentially causing blood sugar spikes and contributing to excess calorie intake. Moderation and opting for whole fruits are key for better health.

Key Points

Calories vary by type: A glass of 100% fruit juice typically contains between 100 and 140 calories, depending on the fruit.
Orange and grape juice are higher in calories: Orange juice has about 110-120 calories per 8oz glass, while grape juice contains closer to 150 calories for the same serving.
Juice lacks the fiber of whole fruit: The juicing process removes beneficial fiber, leading to a quicker absorption of sugar and less satiety compared to eating whole fruit.
High sugar content can spike blood sugar: Without fiber to regulate sugar absorption, drinking juice can cause rapid spikes in blood sugar levels.
Choose 100% juice over juice cocktails: Always check labels to avoid products with added sugars, which contribute extra calories and have less nutritional value.
Consider healthier alternatives: For hydration and flavor, opt for water infused with fruit, vegetable juice, or homemade smoothies that retain fiber.

The Surprising Truth About Fruit Juice Calories

Many people assume fruit juice is a universally healthy option, but the caloric density and sugar content can be misleading. While packed with vitamins and minerals, the process of juicing removes most of the beneficial fiber, leaving a concentrated liquid of sugars. This can lead to a quick spike in blood sugar levels and higher calorie intake without a corresponding feeling of fullness, making it easy to consume too much. Understanding the specific caloric values and sugar levels of different fruit juices is crucial for anyone monitoring their diet for weight management or blood sugar control.

Why Fruit Juice is Not the Same as Whole Fruit

When you eat a whole orange, for example, the fiber in the pulp and membranes slows down your body's absorption of the natural sugar, preventing a rapid insulin response. To make a single glass of orange juice, several oranges are required, meaning you consume the sugar from multiple fruits in a matter of seconds, without any of the hunger-reducing fiber. This difference explains why drinking juice can lead to a quicker accumulation of calories than eating whole fruit. Nutritionists often advise consuming whole fruits instead of juice to benefit from the fiber and achieve better satiety.

Popular Fruit Juices: A Calorie Comparison

The calorie content per glass varies significantly among different fruit juices. While an average cup (8 ounces or 240ml) is used for comparison, actual glass sizes can vary. Here's a look at some common varieties, focusing on 100% juice options.

Orange Juice: A standard 8-ounce glass contains approximately 110-120 calories and about 21-26 grams of sugar. It is an excellent source of Vitamin C and potassium, but its high sugar content should be noted.
Apple Juice: An 8-ounce serving of 100% apple juice provides around 110-119 calories and 24-25 grams of sugar, with very little fiber.
Grape Juice: A cup of 100% grape juice is one of the more calorie-dense options, with about 152-164 calories and 35-36 grams of sugar.
Cranberry Juice (Unsweetened): This is a lower-calorie option, with around 80 calories per cup. However, many commercial cranberry juices contain significant added sugars, which can dramatically increase the calorie count. Always check the label.
Pomegranate Juice: A one-cup serving of 100% pomegranate juice has about 134 calories and 31 grams of sugar.
Vegetable Juice Blend: A mixed vegetable juice can be a good low-calorie alternative. For example, a cup might only have around 66 calories and a much lower sugar count, though it can be high in sodium.

Comparison Table: Juice vs. Whole Fruit Calories

To illustrate the difference more clearly, here is a comparison of the calorie and sugar content in a cup of juice versus the equivalent whole fruit.


Item	Serving Size	Calories (approx.)	Sugar (approx.)	Fiber (approx.)
100% Orange Juice	1 cup (8 oz)	112	21g	0.5g
Whole Orange	1 medium	62	15g	3g
100% Apple Juice	1 cup (8 oz)	119	25g	0g
Whole Apple	1 medium	95	19g	4.5g
100% Grape Juice	1 cup (8 oz)	152	36g	0.5g
Whole Grapes	1 cup	104	23g	1.4g

Making Healthier Choices with Juice

For those who enjoy juice, making healthier choices is possible. One strategy is to dilute your juice with water, which reduces the calorie and sugar intake per glass while still providing flavor. For example, mixing half orange juice with half sparkling water is a refreshing way to cut calories. Another option is to prioritize vegetable-based juices, as they are naturally lower in sugar. Reading nutrition labels carefully is also essential to distinguish between 100% fruit juice, which contains natural sugars, and juice cocktails, which often have added sugars and preservatives. Finally, portion control is key—limiting yourself to a small, 4-ounce glass rather than a large one.

Healthy Alternatives to Fruit Juice

To satisfy your craving for a flavorful beverage without the high sugar and calories, consider these alternatives:

Infused Water: Add sliced lemon, cucumber, or berries to a pitcher of water for a refreshing, calorie-free drink.
Herbal Tea: Brew fruit-flavored herbal teas and chill them for a sweet, low-sugar beverage.
Smoothies: Unlike juicing, blending whole fruits and vegetables into a smoothie preserves the fiber, helping you feel fuller longer.
Kombucha: This fermented tea can offer a fizzy, flavorful drink with potential health benefits, though sugar content can vary by brand.

Conclusion

In summary, the calorie content of fruit juice varies based on the type, with an average 8-ounce glass of 100% juice typically containing 100-140 calories. While it offers vitamins, it's crucial to remember that juice is a concentrated source of sugar without the fiber of whole fruit, and should be consumed in moderation as part of a balanced diet. For those watching their weight or blood sugar, opting for whole fruits, vegetable juices, or water-based alternatives can be a wiser choice.

For more detailed nutritional information, consult a resource like the USDA's FoodData Central.

Frequently Asked Questions

Yes, even 100% fruit juice is high in natural sugars, as juicing concentrates the sugar from multiple fruits into a single glass. The sugar content can be comparable to that of sugary sodas, which is why moderation is recommended.

To reduce the calorie and sugar content, you can dilute your fruit juice with water or sparkling water. This still provides flavor while cutting the overall caloric intake of your beverage.

No, eating whole fruit is generally healthier. Whole fruit contains fiber, which slows down sugar absorption, aids digestion, and helps you feel full. Juice lacks this fiber, making it less satiating and potentially causing blood sugar spikes.

100% fruit juice is made entirely from fruit, with its calories coming from naturally occurring sugars. A juice cocktail or 'juice drink' often contains added sugars, artificial flavors, and preservatives, which significantly increases the calorie count and reduces its nutritional benefits.

Yes, vegetable juices or blends containing mostly vegetables are typically lower in calories and sugar than fruit juices. However, it's wise to check the label for sodium content, as some commercial varieties can be high in salt.

It's best to consume fruit juice in moderation when trying to lose weight. Its high sugar and calorie content, combined with its low satiety, can easily lead to excess calorie intake. Limiting portions or choosing lower-sugar alternatives is a better strategy.

No, freshly squeezed juice generally has a similar calorie and sugar content to pasteurized 100% juice, as the sugar concentration is largely determined by the fruit itself. Fresh juice may contain more vitamins initially, but the calorie load remains high.