What is the healthiest juice you can get?

December 20, 2025 •

4 min read

According to a 2023 review, consistent intake of beetroot juice can help lower blood pressure and boost exercise performance due to its high dietary nitrate content. This shows that while one specific juice may not be the definitive answer, certain varieties offer powerful and research-backed health benefits depending on your goals.

Quick Summary

The healthiest juice depends on your health goals and ingredients, with vegetable-heavy options generally offering lower sugar than fruit juices. Cold-pressed or homemade varieties retain more nutrients and lack added sugars found in many commercial products. Evaluating key nutrients, such as antioxidants, vitamins, and sugar content, is crucial for making the best choice.

Key Points

Vegetable Juices: Typically contain less sugar and calories than fruit juices, making them ideal for weight management and stable blood sugar.
Pomegranate Juice: Exceptionally high in antioxidants and polyphenols, offering powerful benefits for heart health and fighting inflammation.
Beetroot Juice: Rich in dietary nitrates that improve blood flow, aiding athletic performance and lowering blood pressure.
Homemade is Best: Freshly-made, cold-pressed juice retains more vitamins, enzymes, and antioxidants than processed, pasteurized store-bought options.
Check Labels: Always choose 100% juice with no added sugars or artificial additives to avoid unnecessary calories and health risks.
Low-Sodium Tomato Juice: An excellent low-sugar, low-calorie choice packed with lycopene, a potent antioxidant for heart health.

Finding the Healthiest Juice for Your Goals

When searching for the healthiest juice, the best option is not a single, one-size-fits-all product. Instead, it's about understanding the nutritional profiles of different juices and aligning them with your personal health needs. While fruit juices are popular, vegetable-based or blended options often provide a more nutrient-dense, lower-sugar choice. A primary distinction lies between fresh, homemade juice and processed, store-bought cartons, with the former typically retaining more beneficial enzymes and antioxidants.

Top Contenders for the Healthiest Juice Title

Beetroot Juice: The Athletic and Cardiovascular Powerhouse

Rich in dietary nitrates, beetroot juice is known to be converted into nitric oxide in the body, which helps relax and widen blood vessels. This can improve blood flow and oxygen delivery to muscles, leading to enhanced athletic performance and lower blood pressure. Studies have also linked its antioxidants, such as betalains, to reduced inflammation.

Pomegranate Juice: An Antioxidant Superstar

Pomegranate juice is exceptionally rich in antioxidants, including polyphenols like punicalagins, which have anti-inflammatory effects. This can help lower 'bad' LDL cholesterol and blood pressure, supporting heart health and reducing oxidative stress throughout the body. Some research also suggests its compounds may help protect against certain cancers.

Low-Sodium Tomato Juice: The Low-Calorie Option

For those watching their sugar intake, low-sodium tomato juice is a fantastic option. It is an excellent source of vitamin C, potassium, and lycopene, a powerful antioxidant that supports heart health and has been linked to a reduced risk of prostate cancer. Its low sugar and calorie content, compared to many fruit juices, make it a smart choice for weight management.

Green Vegetable Juices: Nutrient-Dense and Anti-Inflammatory

Green juices, typically made from kale, spinach, and celery, are packed with vitamins A, C, and K, as well as minerals like magnesium and potassium. These leafy greens are low in calories but dense with anti-inflammatory antioxidants. Blending greens instead of just juicing can also preserve more fiber, promoting feelings of fullness.

Comparing the Top Juices: A Nutritional Look


Juice Type	Key Nutrients	Primary Benefits	Key Consideration
Beetroot	Nitrates, Potassium, Antioxidants	Enhances athletic performance, lowers blood pressure	Can be earthy; best in lower-sugar mixes
Pomegranate	Polyphenols, Punicalagins, Antioxidants	Supports heart health, potent anti-inflammatory effects	Naturally higher in sugar than vegetable juices
Low-Sodium Tomato	Lycopene, Vitamin C, Potassium	Low sugar and calories, reduces heart disease risk	High sodium in regular versions, so choose low-sodium
Green (Kale/Spinach)	Vitamins A, C, K, Magnesium	Nutrient-dense, anti-inflammatory, very low sugar	Can be bitter; best blended with a little fruit for taste
Orange	Vitamin C, Folate, Potassium	Immune support, high vitamin C intake	Higher in natural sugar and calories

Homemade vs. Store-Bought: The Nutrient Difference

When you ask what is the healthiest juice you can get, the answer often points to homemade. Most commercially produced juices undergo pasteurization—a heat-treatment process that extends shelf life but can destroy heat-sensitive nutrients like Vitamin C and beneficial enzymes. Commercial juices can also contain added sugars, artificial flavors, and preservatives, which detract from their health value. Fresh, cold-pressed juice, made at home with a slow juicer, preserves the highest concentration of vitamins, minerals, and antioxidants. For optimal health, making your own juice from whole ingredients is the superior choice, allowing you to control sugar content and ingredient quality entirely.

How to Pick the Right Juice for You

Prioritize Vegetables: Opt for juices that primarily feature vegetables to reduce sugar intake. The 80/20 rule (80% vegetables, 20% fruit) is a great guideline for nutrient density without excessive sugar.
Check for 100% Juice: When buying store-bought, ensure the label clearly states "100% juice" and has no added sugars or artificial ingredients.
Go Low-Sodium: For vegetable juices like tomato juice, choose the low-sodium or no-sodium version to avoid excessive salt intake.
Embrace Pulp: While juicing removes most fiber, incorporating some pulp or using a high-powered blender for smoothies can add back valuable dietary fiber.
Consider Your Health Goals: Are you an athlete seeking endurance? Beetroot juice might be best. Focused on antioxidants? Pomegranate. Watching calories? A green or tomato juice is ideal. Your specific needs will determine your best juice.

Conclusion: Making the Best Choice

While there is no single "healthiest juice," the clear winners are fresh, homemade options packed with nutrient-dense vegetables. Pomegranate juice shines for its powerful antioxidants, beetroot juice for its cardiovascular and performance benefits, and low-sodium tomato juice for its low-sugar profile. The key to maximizing health benefits lies in prioritizing whole, fresh ingredients and reading labels carefully to avoid added sugars and additives. By focusing on homemade blends and strategic ingredient choices, you can ensure the juice you drink is truly the healthiest option for your body.

For more expert advice on choosing healthy juice, refer to this GoodRx guide.

Frequently Asked Questions

Low-sodium tomato juice is one of the lowest in natural sugar, with significantly fewer grams of sugar per serving compared to most fruit juices.

Yes, but in moderation, with dietitians often recommending limiting 100% fruit juice intake to around 4 ounces per day because it can still be high in natural sugars and calories.

Homemade fresh cold-pressed juice is generally better because it avoids the heating processes and long storage conditions that can degrade nutrients, though store-bought cold-pressed is still superior to pasteurized regular juice.

Low-sugar vegetable juices, such as green juice or low-sodium tomato juice, are often recommended for weight loss because they are low in calories and can promote a feeling of fullness.

Yes, the juicing process typically removes most of the dietary fiber. For this reason, smoothies made in a blender, which retain the whole fruit or vegetable, are a better source of fiber.

Beetroot juice is high in nitrates, which the body converts to nitric oxide. This helps widen blood vessels, improving blood flow and oxygen delivery to muscles, which enhances endurance and performance.

When purchasing store-bought juice, look for bottles that state "100% juice," have no added sugars or artificial additives, and choose low-sodium versions for vegetable juices like tomato.