What is the maximum amount of fruit juice per day?

October 14, 2025 •

4 min read

According to the NHS, the recommended daily intake of fruit juice is limited to 150ml for adults to minimize high sugar exposure. Understanding what is the maximum amount of fruit juice per day? is vital for maintaining a healthy diet and controlling sugar intake.

Quick Summary

Health authorities advise limiting daily fruit juice consumption due to high sugar content and low fiber, recommending whole fruit instead. Limits typically range from 4 to 8 ounces for children, and a maximum of 150ml combined with smoothies for adults.

Key Points

Adult Limit: Health organizations like the NHS recommend a maximum of 150ml of fruit juice and smoothies combined per day.
Children's Limits Vary: The American Academy of Pediatrics advises different daily limits based on age, from no juice for infants under 12 months up to 8 ounces for teenagers.
Less Fiber, More Sugar: Unlike whole fruit, juice lacks the fiber needed to slow down sugar absorption, which can cause blood sugar spikes and contribute to weight gain.
Prioritize Whole Fruit: Consuming whole fruits provides more nutritional benefits, including fiber and increased satiety, making it a better choice than juice.
Potential Health Risks: Excessive fruit juice intake is linked to increased risks of weight gain, dental decay, and type 2 diabetes.
Healthy Alternatives: Better hydration options include water, fruit-infused water, and smoothies made from blended whole fruits.

Official Guidelines for Adults

While 100% fruit juice offers vitamins and minerals, health experts universally recommend moderation due to its concentrated sugar content and lack of fiber compared to whole fruit. Most adults receive more calories than they need from added sugars, and fruit juice can contribute significantly to this excess without providing the same feeling of fullness as whole fruit.

UK National Health Service (NHS): The recommendation is to limit fruit juice and smoothies to a combined total of no more than 150ml (approximately 5 ounces) per day. This portion counts as only one of your five-a-day, regardless of how much you drink, because the juicing process releases sugars that can damage teeth.
American Academy of Pediatrics (AAP) and Dietary Guidelines for Americans (DGA): For adults, recommendations often suggest limiting 100% juice consumption to 8 to 12 ounces per day at most, with a strong emphasis on getting at least half of the total fruit intake from whole fruit. Many health experts suggest sticking to the lower end of this range or opting for whole fruit whenever possible.

Specific Recommendations for Children

Children's developing bodies are particularly susceptible to the negative effects of excessive sugar intake. The American Academy of Pediatrics (AAP) provides clear, age-based recommendations for fruit juice consumption:

Infants under 12 months: No fruit juice is recommended for infants.
Ages 1 to 3 years: Limit intake to no more than 4 ounces (about 120ml) per day.
Ages 4 to 6 years: Limit intake to no more than 4 to 6 ounces (about 120-180ml) per day.
Ages 7 to 18 years: Limit intake to no more than 8 ounces (about 240ml) per day.

Furthermore, the AAP advises against giving fruit juice in bottles or sippy cups, especially at bedtime, to prevent tooth decay.

Why Limiting Fruit Juice is Crucial

High Sugar Content

Even 100% fruit juice contains high levels of natural sugars. When fruit is juiced, the sugars are released from the plant cells and are absorbed much more rapidly by the body compared to eating whole fruit. This can lead to blood sugar spikes and, over time, contribute to health issues such as weight gain, insulin resistance, and an increased risk of type 2 diabetes.

Lack of Fiber

One of the biggest nutritional differences between fruit juice and whole fruit is the fiber content. Juicing removes the majority of the beneficial fiber found in the pulp and skin of fruits. Fiber is crucial for digestive health, for slowing down sugar absorption, and for promoting a feeling of fullness. Without fiber, juice offers concentrated calories and sugar without the same level of satiety.

Dental Health Risks

The high sugar content combined with the acidic nature of fruit juice can be very damaging to tooth enamel. Frequent exposure to sugary drinks, especially through slow sipping, increases the risk of dental cavities and tooth decay.

Fruit Juice vs. Whole Fruit: A Nutritional Comparison


Feature	Fruit Juice (100%)	Whole Fruit
Fiber Content	Minimal; juicing removes most dietary fiber.	High; contains all the natural dietary fiber.
Sugar Absorption	Rapid absorption, causing blood sugar spikes.	Slow, steady absorption due to fiber content.
Caloric Density	Concentrated calories from sugar without the volume.	Lower caloric density per portion due to fiber and water content.
Satiety	Poor satiety; doesn't make you feel full.	High satiety; fiber helps you feel full longer.

Healthy Alternatives to Fruit Juice

For better hydration and to reap more nutritional benefits, consider these healthier alternatives:

Water: The best and most fundamental choice for hydration.
Fruit-infused water: Add slices of fresh fruit like lemon, cucumber, or berries to water for a hint of flavor without concentrated sugar.
Smoothies: Blending whole fruits (and vegetables) retains all the dietary fiber. This makes for a more satiating and nutrient-dense drink than juice.
Vegetable juice: Often lower in sugar than fruit juice and packed with nutrients. Look for options with no added salt.
Unsweetened teas: Herbal or decaffeinated iced teas can provide flavor without excess sugar.

Conclusion: The Bottom Line on Juice

While 100% fruit juice can be a source of vitamins like C and folate, it is not a direct substitute for whole fruit due to its high sugar and low fiber content. The consensus among health authorities is that it should be consumed in limited quantities, if at all, especially for young children, to avoid health risks such as weight gain, tooth decay, and blood sugar issues. For optimal health, prioritizing whole fruit is the superior choice, with fruit juice treated as an occasional treat rather than a staple beverage. For further insights on healthier food and drink choices, resources like the NHS Eatwell Guide offer excellent guidance on portion control and balanced diets.

Frequently Asked Questions

While 100% fruit juice does contain vitamins and minerals, the juicing process removes most of the dietary fiber. This means the fruit's natural sugars are rapidly absorbed by the body, which can lead to blood sugar spikes and doesn't provide the same feeling of fullness as eating whole fruit.

No, health guidelines like those from the NHS state that no matter how much 100% fruit or vegetable juice you drink, it only counts as a maximum of one of your '5-a-day' portions. This is because it lacks the fiber of whole fruit.

Diluting fruit juice with water can reduce the amount of sugar and calories per serving, but it does not restore the lost fiber. While it's a better option than undiluted juice, it's still best to limit your overall intake.

Overconsumption of fruit juice can contribute to a range of health issues, including weight gain, an increased risk of type 2 diabetes due to blood sugar spikes, and dental problems like cavities and enamel erosion.

Fresh-squeezed juice may retain slightly more vitamins than pasteurized store-bought varieties, but the fundamental nutritional drawbacks—high sugar concentration and lack of fiber—remain the same. Both should be consumed in moderation.

To reduce a child's juice intake, offer them water or fruit-infused water instead. When serving juice, use a small cup and make it part of a meal, not a constant sippable drink throughout the day, and follow age-appropriate portion guidelines.

Yes, smoothies can be a healthier alternative, provided they are made with blended whole fruits and vegetables. Blending retains all the dietary fiber, which slows sugar absorption and increases satiety, unlike juicing.