Which fruit juice has the lowest amount of sugar?

November 7, 2025 •

3 min read

According to nutrition experts, vegetable juice and unsweetened tart cherry juice generally contain less sugar than other fruit juice options. Determining which fruit juice has the lowest amount of sugar can be challenging, as the content varies significantly depending on the fruit and processing. Knowing the best choices is essential for managing daily sugar intake and supporting overall health.

Quick Summary

This article examines various fruit and vegetable juices to identify those with the least sugar. It compares nutritional facts, offers advice on reading labels, and provides alternatives to help reduce sugar consumption while enjoying flavorful beverages.

Key Points

Tomato juice has the lowest sugar: Unsweetened tomato juice is one of the lowest-sugar fruit (botanically a fruit) juices available, with only about 6 grams per 8-ounce serving.
Check labels for added sugars: Look for "100% juice" and explicitly check that no sugar has been added, as some fruits like cranberry are often heavily sweetened.
Consider vegetable juice: Many vegetable-based juices, like beet juice or blends, are naturally lower in sugar than most fruit juices.
Mix juice with water: Diluting fruit juice with sparkling or still water is an effective strategy to reduce sugar and calorie intake.
Prioritize whole fruit: While juices offer nutrients, whole fruits provide beneficial fiber that slows sugar absorption and increases satiety.
Practice portion control: Limiting your intake to small servings of juice, such as 150ml, can prevent excessive sugar consumption.

Understanding Sugar in Fruit Juices

All 100% fruit juices contain natural sugars, primarily fructose, glucose, and sucrose, but the concentration varies widely. When fruits are juiced, the fiber is removed, which means the natural sugars are absorbed more quickly into the bloodstream than when you eat whole fruit. For those monitoring sugar intake, such as individuals with diabetes or those following a low-sugar diet, this is an important distinction to consider.

Low-Sugar Champion: Tomato Juice

Among the most widely available options, 100% tomato juice consistently ranks as one of the lowest in sugar. A standard 8-ounce cup of tomato juice has about 6 grams of sugar. It is also rich in lycopene, a powerful antioxidant linked to a reduced risk of heart disease and certain cancers. However, it is crucial to choose a low-sodium version, as many commercial brands are high in salt.

Other Low-Sugar Contenders

Beyond tomato juice, several other fruit and vegetable-based juices offer lower sugar counts:

Unsweetened Tart Cherry Juice: Though it doesn't have a sugary taste, it's a naturally low-sugar option and is often consumed for its anti-inflammatory properties.
Lemon and Lime Juice: These are exceptionally low in sugar, with around 1-2 grams per fruit, and are typically used to flavor water rather than consumed alone.
Beet Juice: Another low-sugar vegetable juice option, beet juice also offers health benefits like boosting stamina and improving blood flow.

The Healthiest Way to Consume Juice

For the healthiest juice, registered dietitian Rob Hobson recommends opting for a 100% not-from-concentrate juice with no added sugar, preferably freshly squeezed or cold-pressed. Freshly made or cold-pressed juice preserves the most nutrients. It is also recommended to mix juice with water or add vegetables to increase the nutrient density and further reduce the sugar load. For optimal health benefits, consuming whole fruit is superior to juice due to the fiber content, which slows sugar absorption.

Fruit Juice Sugar Content Comparison Table

Here is a comparison of the typical sugar content per 8-ounce (240ml) serving for common 100% fruit and vegetable juices, based on available nutrition data:


Juice Type	Approx. Sugar per 8oz (240ml)	Notes
Tomato Juice	6g	Choose low-sodium varieties. High in lycopene.
Acai Berry Juice	9g	Often mixed with other juices; check label for additions.
Beetroot Juice	13g	High in natural nitrates, good for heart health.
Grapefruit Juice	19g-20g	Contains vitamin C, but can interact with some medications.
Orange Juice	21g	High in Vitamin C, but more concentrated than whole fruit.
Apple Juice	24g	Can vary based on apple type; tends to be higher sugar.
Cranberry Juice	31g	Highly tart, often heavily sweetened unless labeled unsweetened.
Pomegranate Juice	32g	Very high in antioxidants, but also very high in sugar.

Making Healthy Choices

Reading nutrition labels is crucial to avoid hidden added sugars. Always look for "100% juice" and check the sugar grams. Some juices, like cranberry, are naturally very tart and often have significant amounts of added sugar to make them palatable. Even among 100% juices, some fruits naturally have higher sugar content than others. Juices made from high-fiber, low-sugar fruits like berries will also generally be lower in sugar. Water-based infusions with slices of lemon, lime, or cucumber offer a virtually sugar-free way to flavor your beverage.

The Importance of Portion Control

Even with lower-sugar juices, moderation is key. Experts recommend limiting daily juice intake to a small glass, about 150ml (5 ounces), to prevent excessive sugar consumption. When you drink juice, the body doesn't get the same feeling of fullness as when you eat whole fruit, which can lead to consuming more sugar without realizing it. Mixing juice with sparkling or still water is an excellent way to reduce the sugar concentration per serving.

Conclusion

For those seeking the lowest amount of sugar, unsweetened tomato juice is a clear winner among common options, followed by tart cherry juice and vegetable blends. When choosing any juice, prioritize products labeled "100% juice" with no added sugars and be mindful of portion sizes. Ultimately, while juice offers nutrients, it is best to supplement your diet with whole fruits to benefit from their fiber content and more balanced nutritional profile. The choices you make regarding your beverages can significantly impact your overall health and wellness. For more on dietary guidelines, consider visiting the Harvard School of Public Health Nutrition Source.

Frequently Asked Questions

No, while 100% fruit juice contains only natural sugars and no added sweeteners, the total sugar content can still be high, especially in juices from sweeter fruits like grapes or pomegranates.

For diabetics, the best choices are typically unsweetened vegetable juices like tomato or green juices, as they have a lower impact on blood sugar levels than fruit juices. Portion control is essential.

Juicing removes the fiber from the fruit, which means the concentrated natural sugars are absorbed much more quickly into the bloodstream. In contrast, eating whole fruit provides fiber that helps slow down sugar absorption.

Fruit juice is made from 100% fruit, while fruit nectar is typically a blend of fruit pulp, water, and significant amounts of added sugar or other sweeteners. Always choose 100% juice for the healthier option.

Yes, making your own juice allows for complete control over the ingredients. You can combine low-sugar fruits like lemons, limes, or berries with hydrating vegetables like cucumbers and celery for a nutritious, low-sugar blend.

Coconut water is a good source of electrolytes for hydration but is still a source of natural sugar. While typically lower in sugar than many fruit juices, plain water infused with fruit is the lowest sugar option.

Choosing low-sugar juices and controlling portions can aid in weight management by reducing your overall sugar and calorie intake. However, for best results, prioritize whole fruits and water.