Is 100% juice ultra-processed? The truth behind the label

December 30, 2025 •

3 min read

A 2024 study showed that 21% of Brits incorrectly believe 100% orange juice is an ultra-processed food. This confusion highlights a common misconception about how certain beverages, including 100% juice, are categorized and the level of processing they undergo.

Quick Summary

100% fruit juice is generally not considered ultra-processed under systems like the NOVA classification, though certain processing methods or additives may blur the lines. This depends on whether it is made from concentrate or not, and any enrichment with nutrients. It is not nutritionally equivalent to whole fruit.

Key Points

NOVA Classification: Most 100% juices are minimally processed (Group 1) or processed (Group 3) under the NOVA system, not ultra-processed (Group 4).
Processing Details: Procedures like pasteurization and concentrating are standard safety and preservation measures, not indicators of ultra-processing.
Additive Debate: The addition of some natural additives, like vitamin C, can technically blur the lines for a stricter NOVA interpretation, but it's not a consensus view.
Fiber Loss: The biggest nutritional drawback of juicing is the removal of dietary fiber, which leads to rapid absorption of sugars.
Whole Fruit is Superior: Whole fruits are a more nutritionally sound choice than juice due to their fiber content, higher nutrient density, and better impact on satiety and blood sugar.
Moderation is Key: Like with any concentrated sugar source, 100% juice should be consumed in moderation, as overconsumption has been linked to weight gain and blood sugar issues.

Defining Ultra-Processed Foods and the NOVA System

To understand whether 100% juice is ultra-processed, it is crucial to first examine how food processing is categorized. The most widely used system is the NOVA classification, which divides all foods into four groups based on their level of processing.

Group 1: Unprocessed or Minimally Processed Foods. These are natural foods altered only by basic processes like washing, peeling, drying, or pasteurization. Whole fruits and frozen vegetables are examples.
Group 2: Processed Culinary Ingredients. Derived from Group 1 foods, examples include oils and sugar.
Group 3: Processed Foods. These combine Group 1 and Group 2 ingredients, such as canned vegetables with added salt.
Group 4: Ultra-Processed Foods (UPF). These are industrial formulations often containing little whole food and using additives to enhance palatability and shelf life. Examples include sugary sodas and packaged snacks.

The Processing of 100% Juice

The classification of 100% juice depends on its manufacturing process. Not-from-concentrate (NFC) juice is pressed and pasteurized, which is considered minimal processing (Group 1). From-concentrate juice involves removing water from NFC juice to create a concentrate, then adding water back. While a more intensive process, it is still widely considered minimally processed (Group 1), assuming no other ingredients are added. The addition of natural additives like vitamin C to prevent browning could potentially move a product into Group 4 under strict interpretations, but most experts do not classify plain 100% juice as a UPF.

100% Juice vs. Whole Fruit: A Nutritional Comparison

While 100% juice is generally not ultra-processed, it is nutritionally different from whole fruit, primarily due to the loss of fiber during juicing. Whole fruits contain fiber that slows sugar absorption and promotes satiety, helping to prevent rapid blood sugar spikes. Whole fruits may also retain higher concentrations of some vitamins and antioxidants. 100% juice, on the other hand, provides concentrated natural sugar without this fiber, leading to potential rapid blood sugar increases and contributing to excess calorie intake due to its liquid form.

Comparison Table: Whole Fruit vs. 100% Juice


Feature	Whole Fruit	100% Juice	Key Difference
Processing	Minimal (washing)	Minimal to Moderate (pressing, pasteurization)	Heating and filtration reduce fiber and some nutrients
Fiber Content	High	Low (unless pulp is retained)	Retained fiber slows sugar absorption and increases satiety
Sugar	Natural sugar bound in cellular structure	Natural sugar released as 'free sugar' during processing	Free sugars cause a more rapid blood sugar spike
Satiety	High (due to fiber and chewing)	Low (liquid calories don't fill you up)	Chewing and fiber promote a feeling of fullness
Nutrients	Retains all vitamins, minerals, and phytonutrients	Contains many nutrients, though some heat-sensitive ones may be reduced	Whole fruit is generally more nutrient-dense per serving

The Verdict on Ultra-Processing

Most 100% juices are not ultra-processed under the NOVA classification, fitting into minimally processed or processed categories. However, their high sugar content and lack of fiber make them less nutritionally beneficial than whole fruit, and overconsumption can be linked to health issues similar to sugary drinks.

For a more detailed look at the NOVA classification system, you can review the Food and Agriculture Organization's comprehensive guide to the system(https://openknowledge.fao.org/server/api/core/bitstreams/5277b379-0acb-4d97-a6a3-602774104629/content).

Conclusion: A Nuanced Perspective

The question of whether 100% juice is ultra-processed is complex. While generally not classified as such by systems like NOVA, it differs nutritionally from whole fruit. The processing removes beneficial fiber, concentrating natural sugars, which can lead to rapid sugar absorption. Prioritizing whole fruits is recommended for their fiber and nutrients, reserving 100% juice for moderate consumption. Understanding both processing levels and nutritional quality is key to making informed dietary choices.

Frequently Asked Questions

No. While 100% juice has no added sugar, it is still high in natural fruit sugars and lacks the fiber of whole fruit. The body processes these concentrated natural sugars very quickly, impacting blood sugar levels.

Not exactly. While both are high in sugar and calories, 100% juice contains vitamins, minerals, and plant compounds that soda lacks. However, due to its high sugar content and lack of fiber, excessive consumption of juice can lead to similar health risks as soda, including weight gain and type 2 diabetes.

Not-from-concentrate (NFC) juice is simply pressed and pasteurized, while juice from concentrate involves an extra step where water is removed to create a concentrate, then added back later. Both are considered minimally processed, but NFC is closer to the raw fruit.

Cold-pressed juice is less processed than heat-pasteurized juice, but it still removes the fruit's fiber and concentrates its sugar. The lack of heat preserves more nutrients, but it is not nutritionally equivalent to eating the whole fruit.

The juicing process, regardless of the method, removes most of the dietary fiber found in the fruit's pulp and skin. This means the juice delivers concentrated sugar without the fiber that would normally slow its absorption into the body.

Healthier alternatives include eating whole fruits, making smoothies (which retain the fiber), drinking infused water, or opting for low-sugar beverages like unsweetened herbal tea.

Whole fruit is better for weight management because its high fiber and water content increase satiety, helping you feel full longer on fewer calories. Juice lacks this fiber, and liquid calories are less filling, which can lead to overconsumption.