What juice should you drink every day? A dietitian's guide

October 10, 2025 •

4 min read

According to a 2019 review, consuming one portion of fruit juice daily may help people meet the recommended daily intake of fruits and vegetables. But knowing what juice should you drink every day? is key to reaping the benefits without the drawbacks of excess sugar and calories.

Quick Summary

Choosing the best juice daily means prioritizing 100% juice, like tomato or beet, that is rich in nutrients but lower in sugar. Limit intake to a small serving, and remember that whole fruits and vegetables are superior due to their high fiber content.

Key Points

Choose 100% Juice: Opt for 100% fruit or vegetable juice to avoid artificial flavors and added sugars found in 'juice drinks' or 'nectars'.
Mind Your Portions: Limit daily intake of juice to a small serving (approximately 150ml) to manage sugar and calorie consumption effectively.
Prioritize Vegetable Juices: Select juices primarily made from vegetables, such as tomato or beet, as they are typically lower in sugar than fruit-based options.
Blending vs. Juicing: Blending retains beneficial dietary fiber, promoting greater satiety and more stable blood sugar levels compared to traditional juicing.
Whole Foods First: Always remember that juice is a supplement, not a replacement for eating whole fruits and vegetables, which provide essential fiber.
Make Your Own: Creating fresh juice or smoothies at home gives you complete control over the ingredients, allowing for customized, nutrient-dense combinations.
Read Labels: When buying juice, look for low-sodium options, especially for vegetable juices like tomato, to help manage blood pressure.

The Case for Mindful Juicing

While a glass of fresh juice can feel refreshing and healthful, it's crucial to understand the nutritional context. The primary difference between eating whole fruits and vegetables and drinking their juice is the removal of fiber. The fiber in produce plays a vital role in digestion, slows down the absorption of sugar, and helps you feel full. When fiber is stripped away, the body absorbs the sugar more quickly, which can lead to blood sugar spikes, especially with fruit-heavy juices. Therefore, juice should be seen as a supplement to a balanced diet, not a replacement for whole foods.

The Healthiest Juices to Consider Daily

When choosing a juice for your daily routine, prioritize 100% juice and consider options that offer significant nutritional benefits with lower sugar content.

Tomato Juice: The Low-Sugar Champion

Tomato juice is an excellent low-sugar option, packed with beneficial nutrients. It is high in Vitamin C, which protects against oxidative stress, and is a rich source of lycopene. This potent antioxidant gives tomatoes their red color and has been linked to a lower risk of heart disease and some cancers. It is essential to select a low-sodium or no-salt-added version to avoid excess sodium.

Beet Juice: For Cardiovascular Health

Beet juice, or beetroot juice, has gained popularity for its specific health advantages. It contains naturally occurring nitrates that the body converts into nitric oxide, helping to relax and widen blood vessels. This can improve blood flow and lower blood pressure, making it a popular choice for athletes and individuals managing hypertension. Beet juice is also a good source of potassium and potent antioxidants called betalains.

Pomegranate Juice: An Antioxidant Powerhouse

Pomegranate juice is celebrated for its high antioxidant content, including anthocyanins and polyphenols. These compounds help protect cells from damage caused by free radicals. The juice is also a good source of Vitamin K, which is important for blood clotting and bone health. Studies have also linked pomegranate consumption to improved memory and heart health.

Cranberry Juice: Urinary Tract Support

Known for its ability to help prevent urinary tract infections (UTIs), 100% cranberry juice contains compounds that can prevent bacteria from sticking to the urinary tract walls. Like other berries, it is rich in antioxidants, including Vitamin C and polyphenols. If the taste is too tart, it can be mixed with water or other 100% fruit juices, but always ensure no sugar is added.

Juicing vs. Blending: Which is Better?

Both juicing and blending have pros and cons, and the best choice depends on your specific health goals.


Factor	Juicing	Blending
Fiber Content	Removes most fiber, leaving concentrated liquid.	Retains all fiber, pulp, and skin (if edible).
Nutrient Absorption	Rapidly absorbed due to the lack of fiber.	Gradual absorption, thanks to fiber, leading to more stable energy.
Blood Sugar Impact	Can cause blood sugar spikes, especially with fruit juice.	Stabilizes blood sugar levels due to fiber content.
Satiety	Low satiety; may feel hungry sooner.	High satiety; can be a filling meal replacement.
Best For...	Quick nutrient delivery, digestive system sensitivity.	Weight management, meal replacement, sustained energy.

For most people, blending is a more beneficial everyday option as it preserves the whole-food benefits of fiber. However, juicing can be useful for those needing rapid nutrient absorption or with certain digestive sensitivities.

How to Incorporate Juice into Your Diet Smartly

To make juice a healthy part of your nutrition diet, remember these best practices:

Keep it 100%: Always choose products labeled as 100% juice, and be wary of “nectars” or “juice drinks” that often contain minimal actual juice and high amounts of added sugar.
Dilute to Reduce Sugar: Especially for fruit-based juices, diluting them with still or sparkling water can lower the sugar concentration per serving.
Limit Your Intake: Most health experts recommend limiting daily juice consumption to no more than a combined total of 150ml (about 5 ounces).
Make Your Own: For ultimate control over ingredients and freshness, try making your own juice or blended smoothies at home. A simple green juice recipe might include kale, spinach, cucumber, a green apple, and a knob of ginger.
Consume with Meals: Drinking juice with a meal helps slow sugar absorption compared to drinking it on an empty stomach.

Conclusion

Choosing the right juice can be a healthy part of a balanced nutrition diet, but moderation and smart choices are key. While 100% juices from vegetables like tomato and beet offer substantial benefits with less sugar, the fiber-rich profile of whole fruits and vegetables makes them a superior choice for daily consumption. When you do reach for a glass of juice, prioritize low-sugar options, keep your portion size in check, and remember that whole foods should remain the primary source of your produce intake. By being mindful, you can enjoy the concentrated nutrients of juice without overdoing it on sugar and calories. For more on balanced eating, visit the NHS Eatwell Guide.

Frequently Asked Questions

While no single juice is universally "best," low-sugar, vegetable-heavy options like tomato juice (preferably low-sodium) or green juice made from kale and spinach are excellent choices due to their high nutrient content and lower sugar load.

Blending is generally healthier as it retains the dietary fiber from whole fruits and vegetables, which aids digestion, promotes satiety, and stabilizes blood sugar. Juicing removes this fiber, though it can be beneficial for those needing rapid nutrient absorption or with certain digestive issues.

Health guidelines, such as those from the NHS, recommend limiting daily fruit and vegetable juices and smoothies to a combined total of 150ml (about 5 ounces) to minimize high sugar intake.

Excessive juice consumption, particularly high-sugar fruit juices, can lead to increased calorie intake, potential weight gain, blood sugar spikes, and dental erosion from the concentrated fruit acids and sugars.

No juice is a "magic" weight-loss beverage, but focusing on low-sugar, vegetable-heavy blends and using them as a small supplement can support weight management. The fiber in blended smoothies is more effective for feeling full.

Yes, traditional juicing extracts the liquid and leaves behind most of the fiber in the pulp, whereas blending incorporates the entire fruit or vegetable, retaining all the fiber.

Store-bought 100% juice can be nutritious, but some nutrients may be lost during processing. Fresh, homemade juice from whole ingredients is often superior in nutrient density and flavor.