Is there more sugar in juice than soda?

January 5, 2026 •

2 min read

While many assume fruit juice is a healthy alternative, a standard 8-ounce glass of apple juice contains roughly 24 grams of sugar—nearly the same amount as a comparable serving of a typical soda. The truth about whether there is more sugar in juice than soda is far more complex than simple marketing might suggest.

Quick Summary

The sugar content in many 100% fruit juices is shockingly similar to that found in sodas. The key difference lies in the absence of fiber in juice, which causes a rapid sugar absorption and insulin spike, unlike whole fruits.

Key Points

Comparable Sugar Content: Many fruit juices contain a similar or even higher amount of sugar per serving compared to common sodas, challenging the perception of juice as a healthier option.
Fiber is the Game-Changer: Unlike whole fruits, the juicing process removes dietary fiber, which slows down sugar absorption. This causes a rapid blood sugar spike from juice, similar to soda.
Natural Doesn't Mean Better: The body processes liquid sugar from both juice (natural) and soda (added) in a similar metabolic way, leading to comparable negative effects on blood sugar levels and weight management.
Liquid Calories and Weight Gain: Calories from sugary drinks like juice and soda are less satisfying than solid foods, which can lead to consuming more calories overall without feeling full.
Prioritize Whole Fruits and Water: Health experts recommend choosing whole fruits to get the benefits of fiber and opting for water or herbal teas as primary beverages over concentrated juices and sodas.
Limited Nutritional Value in Juice: While juice contains some vitamins, these are often negligible compared to the high sugar content and are better obtained from eating whole fruits.

The Shocking Sugar Content in Fruit Juice

Many perceive fruit juice as a healthy choice due to its '100% natural' label. However, the sugar content in a single glass can equal or surpass that of sugary soda, primarily because juicing concentrates sugar and removes fiber. Drinking juice extracts sugar from multiple fruits without the fiber that slows absorption from eating whole fruit, leading to rapid blood sugar spikes.

Natural vs. Added Sugar: Is the Body Fooled?

A common misconception is that 'natural' fruit sugar is healthier than 'added' sugar in soda. Metabolically, the body processes liquid sugars similarly. Fructose from fruit sugar is processed by the liver, and excess can harm the organ. The key difference in how the body reacts to whole fruit versus juice is the presence of fiber in whole fruit, which moderates sugar absorption.

Juice vs. Soda: A Nutritional Comparison

While comparable in sugar, juice offers some vitamins and minerals that soda lacks. However, these benefits are often minimal compared to whole fruit and are overshadowed by the high sugar content. Soda provides only empty calories.


Feature	100% Fruit Juice (e.g., Apple)	Sugary Soda (e.g., Cola)
Sugar Source	Naturally occurring fruit sugars (fructose)	Primarily added sugars (high-fructose corn syrup)
Fiber Content	Minimal or none; removed during juicing process	None
Vitamins/Minerals	Some, including Vitamin C and potassium	None
Sugar Absorption	Rapid due to lack of fiber; causes a blood sugar spike	Rapid due to simple sugars; causes a blood sugar spike
Health Halo Perception	Often seen as healthy	Generally perceived as unhealthy

The Health Implications of Concentrated Liquid Sugar

High liquid sugar intake from both drinks is linked to obesity, type 2 diabetes, heart disease, and dental problems. Liquid calories are less filling, potentially leading to higher overall calorie consumption.

The Health Halo of Fruit Juice

Marketing often portrays fruit juice as healthy, leading to overconsumption. Health organizations recommend limiting juice, especially for children, favoring water or whole fruit.

Smarter Alternatives to Sugary Drinks

Swapping soda for juice isn't a significant health upgrade. Better options include:

Infused Water: Flavored naturally without sugar.
Unsweetened Herbal Tea: Hydration without sugar.
Smoothies: Contain whole fruit and fiber, slowing sugar absorption.
Sparkling Water: Sugar-free carbonation.
Diluted Juice: Reduces sugar concentration.

Conclusion: Awareness is Key

The sugar content in juice is often comparable to soda, sometimes even higher. Despite minor nutritional value, concentrated sugar and lack of fiber make juice's health impact similar to soda's. Both are best treated as occasional treats. Prioritize whole fruits and water for hydration. For more on healthy drink choices, see Harvard's The Nutrition Source on Sugary Drinks.

Frequently Asked Questions

Not always more, but often a comparable amount. Some 12-ounce fruit juices, particularly grape juice, can have more sugar than a can of Coke, while others like orange juice are very close in sugar content.

In liquid form, the body processes both natural fruit sugar (fructose) and added sugar similarly. The absence of fiber in juice means the body absorbs the sugar rapidly, much like soda, causing a blood sugar spike.

While it does contain some vitamins, the high concentration of sugar and the lack of fiber lead to negative health effects that often outweigh the minor nutritional benefits. The sugar load can contribute to weight gain, diabetes, and other issues.

For most adults, health experts recommend limiting fruit juice intake to no more than 120–150 ml (about half a cup) per day. For children, the recommended amount is even less.

Yes, generally. A smoothie made with whole fruits and their fiber is a healthier choice than strained juice. The fiber helps slow sugar absorption, increases satiety, and provides more nutrients.

Yes, regular consumption of juice can contribute to weight gain. Liquid calories from juice and soda are less satiating than solid foods, which can lead to consuming excess calories without feeling full.

Excellent alternatives include whole fruits, water (plain or infused with fruit), herbal teas, and sparkling water. These provide flavor and hydration without the concentrated sugar load.