Nutrition Diet: What is the healthiest juice you can drink everyday?

October 8, 2025 •

5 min read

While many 'juice products' are just sugar-sweetened beverages, choosing a 100% pure juice can be a nutrient-dense way to add vitamins and minerals to your diet. But with so many options, figuring out exactly what is the healthiest juice you can drink everyday can be a challenge.

Quick Summary

The healthiest juices are typically low in sugar and high in antioxidants. Options like beet, tomato, and pomegranate juice offer targeted health benefits for blood pressure, heart health, and anti-inflammatory support. The best choice often depends on individual health goals and whether the juice is homemade or store-bought.

Key Points

Low-sodium tomato juice is a top choice: It is low in sugar and high in lycopene, a powerful antioxidant that supports heart health.
Beet juice can help lower blood pressure: Its high nitrate content helps relax blood vessels and can improve athletic performance.
Pomegranate juice is rich in antioxidants: This supports heart health and reduces inflammation, but it is higher in sugar and should be consumed in moderation.
Prioritize homemade juice: This gives you full control over ingredients and preserves more nutrients, especially when you can blend whole foods like in a smoothie.
Choose 100% juice only: Always check labels to ensure no added sugars or artificial additives, which are common in many juice products.
Dilute fruit juices to reduce sugar intake: Mixing fruit juice with water is an effective way to lower the sugar and calorie load of your drink.
Juice should supplement, not replace, whole foods: Remember that juice lacks the fiber of whole fruits and vegetables, which is important for digestion and satiety.

Why Not All Juices Are Created Equal

Before diving into specific recommendations, it's crucial to understand why certain juices are healthier than others. The primary distinction lies between '100% juice' and 'juice cocktails' or 'juice drinks'. The latter are often loaded with added sugars, artificial flavors, and preservatives, which diminishes their nutritional value and can contribute to health issues like weight gain and diabetes. Even 100% fruit juice, while free of added sugar, is still a concentrated source of natural sugar and lacks the fiber found in whole fruits. The fiber in whole fruits helps slow the absorption of sugar, preventing sharp blood sugar spikes. Juicing removes this beneficial fiber, leaving a drink that is essentially liquid calories. For this reason, moderation is key, and opting for vegetable-based juices is often recommended for daily consumption due to their lower sugar content.

The Top Contenders for Healthiest Daily Juice

Several juices stand out for their exceptional nutrient profiles and specific health benefits. The healthiest choice for you will depend on your personal health goals.

Tomato Juice: The Low-Sugar Champion

For those monitoring sugar intake, 100% tomato juice is an excellent choice.

Rich in lycopene, a potent antioxidant that gives tomatoes their red color. Lycopene has been linked to a reduced risk of heart disease and some cancers, particularly prostate cancer.
High in vitamin C and potassium, which are essential for immune function and heart health.
Provides a significant amount of vitamin A and B vitamins, supporting healthy vision and metabolism.
Low in naturally occurring sugar compared to many fruit juices, with an 8 oz serving containing only about 6 grams.

Important note: When buying store-bought tomato juice, always opt for low-sodium or no-sodium options to avoid excessive salt intake.

Beet Juice: For Blood Pressure and Performance

Beetroot juice is a favorite among athletes and individuals managing blood pressure due to its high nitrate content.

The nitrates convert to nitric oxide in the body, which helps relax and widen blood vessels, lowering blood pressure. Studies show a daily dose can have a significant effect on hypertension.
Can improve athletic endurance and performance by improving blood flow and reducing oxygen cost during exercise.
Contains betalains, potent antioxidants and anti-inflammatory compounds that protect cells from damage.
Relatively low in sugar compared to fruit juices.

Pomegranate Juice: An Antioxidant Powerhouse

Pomegranate juice is celebrated for its incredibly high antioxidant content, surpassing that of green tea and red wine.

Loaded with polyphenols like punicalagins, which offer powerful anti-inflammatory effects.
Supports heart health by protecting against plaque buildup in arteries and lowering "bad" LDL cholesterol.
Contains vitamin K, which is important for blood clotting and bone health.
May offer protective effects against certain cancers, including prostate cancer, though more research is needed.

Choosing Between Homemade and Store-Bought

The convenience of store-bought juice is undeniable, but it comes with potential downsides, including a loss of nutrients during processing and a higher sugar content. Here's a quick breakdown to help you decide:

Homemade Juice: Retains more vitamins, enzymes, and natural flavors because it is consumed fresh. You have complete control over ingredients, ensuring no added sugars or preservatives. Using vegetables in your mix can help balance the sugar from fruits and increase the nutritional density.
Store-Bought Juice: Convenience is the main advantage. For the healthiest option, always look for products that clearly state “100% juice” and have no added sugars. Be mindful of brands that label themselves as "healthy" but contain high sugar from fruit concentrates or other additives. Heat pasteurization, used for long shelf life, can degrade heat-sensitive vitamins like vitamin C.

Juice vs. Whole Foods and Smoothies

While juice offers a concentrated nutrient boost, it's not a complete replacement for whole fruits and vegetables. When you drink juice, you miss out on the dietary fiber that whole produce provides. Fiber is essential for digestive health, and it helps you feel full, which can aid in weight management. Smoothies, which blend the entire fruit or vegetable, are a good compromise as they retain the fiber. For optimal nutrition, most experts recommend focusing on whole foods first and using juice as a supplement to fill nutritional gaps, not as a primary source of fruit or vegetable intake.

How to Incorporate Juice into Your Daily Diet

For a balanced approach, consider the following strategies:

Dilute with water: If consuming fruit juice, diluting it with water or sparkling water is an easy way to reduce the sugar and calorie content while staying hydrated.
Keep portions small: Stick to a small glass (around 4 ounces) of 100% fruit juice per day to moderate sugar intake. Larger portions of low-sodium vegetable juice are generally fine.
Mix it up: Create your own nutrient-dense blends by combining fruits with low-sugar vegetables like spinach, celery, or cucumber.
Time it right: Drinking juice in the morning can provide an energy boost, while an afternoon vegetable juice can satisfy hunger and provide nutrients.

Comparison of Top Healthy Juices


Feature	Tomato Juice (Low-Sodium)	Beet Juice	Pomegranate Juice
Primary Benefit	Low sugar, high in lycopene	Lower blood pressure, enhanced athletic performance	Powerful antioxidant, heart health support
Antioxidants	Lycopene, Vitamin C, Beta-carotene	Betalains	Punicalagins, anthocyanins
Natural Sugars (per 8oz)	~6g (vegetable)	~13g (vegetable)	~32g (fruit)
Other Nutrients	Potassium, B vitamins	Nitrates, Potassium	Vitamin K
Daily Serving	Up to 8oz (low sodium)	Recommended portion size for nitrate benefits varies; consult product info	Up to 4oz (diluted)

The Final Verdict

While many juices offer health benefits, low-sodium tomato juice is arguably the most consistently healthy option for everyday consumption. Its exceptionally low sugar content, combined with potent antioxidants like lycopene, makes it a powerful choice for cardiovascular health without the sugar spike associated with fruit juices. Beet juice is a close contender, especially for those seeking to lower blood pressure or boost athletic performance. Pomegranate juice, while rich in antioxidants, must be consumed in moderation due to its higher natural sugar levels. Ultimately, homemade juice, particularly vegetable-heavy blends, offers the greatest control and nutrient density.

Conclusion: Balance is Key

Incorporating juice into a healthy diet is about balance and conscious choices. The healthiest juice is one that complements your overall nutrition without adding excessive sugar. By prioritizing 100% pure juices—and opting for low-sugar vegetable varieties like tomato juice—you can enjoy the concentrated nutrients without the downsides. Pairing your juice with whole fruits and vegetables throughout the day ensures you get the necessary fiber for complete digestive health and satiety. Making your own juices at home offers the ultimate control, but if you choose a store-bought option, scrutinize the label for added sugars and sodium.

For more information on the pros and cons of fresh juice, you can visit Harvard Health's article Are fresh juice drinks as healthy as they seem?.

Frequently Asked Questions

Among common options, low-sodium tomato juice contains the least amount of sugar, with only about 6 grams per 8-ounce serving, making it a great low-sugar choice.

Drinking 100% juice in moderation can be part of a healthy diet. However, due to its high concentration of natural sugars, it's best to limit intake, especially of fruit juice. Vegetable juices, being lower in sugar, are often better for daily consumption.

Making your own juice allows you to control all the ingredients, ensuring there are no added sugars or preservatives. You also get to retain more of the raw nutrients and enzymes that might be degraded during commercial pasteurization.

No drink is a magic solution for weight loss. Low-calorie, low-sugar options like low-sodium vegetable juice may help satisfy appetite, but whole foods with fiber are more filling and better for weight management. Replacing sugary drinks with healthy juice can aid weight loss indirectly.

For 100% fruit juice, dietitians recommend sticking to a small portion, around 4 ounces per day, often diluted with water. For low-sodium vegetable juice, a larger 8-ounce serving is acceptable due to its lower sugar and calorie content.

Yes, many juices are beneficial for heart health. Tomato juice, rich in lycopene, has been linked to lower blood pressure and cholesterol. Beet juice, with its high nitrates, can also help lower blood pressure and improve blood flow.

A simple way to reduce the sugar in fruit juice is to dilute it with water or sparkling water. This also helps with hydration and reduces the overall calorie intake from the beverage.