Which juice has the lowest sugar content?

December 15, 2025 •

4 min read

Many commercial fruit juices can contain as much, if not more, sugar than a can of soda. Knowing which juice has the lowest sugar content is crucial for those watching their sugar intake, as relying on 100% fruit juice can still lead to an excessive consumption of natural sugars and calories.

Quick Summary

The lowest sugar juices are typically vegetable-based, such as tomato, celery, and cucumber. Unsweetened cranberry and tart cherry juices are also low-sugar fruit options. Proper label reading is key to avoiding hidden sugars and high-sugar fruit juice concentrates.

Key Points

Vegetable Juices: Options like low-sodium tomato, cucumber, and celery juice have significantly lower sugar than fruit juices.
Unsweetened Fruit Juices: For fruit-based options, choose unsweetened varieties like tart cherry or cranberry, but always check the label for added sweeteners.
Check Labels Carefully: Read the "Added Sugars" line on the Nutrition Facts panel and scan the ingredients list for hidden sugar names.
Natural Sugar vs. Added Sugar: While chemically similar, the fiber in whole fruits slows down sugar absorption, a benefit lost in most fruit juices.
Dilute and Moderate: Reduce your sugar intake by diluting juice with water or limiting yourself to a small, 4-ounce serving per day.
Avoid High-Sugar Fruits: Be mindful of very high-sugar juices like grape, mango, and pineapple, which concentrate a large amount of sugar into one glass.

The Surprising Truth About Juice and Sugar

While often marketed as a healthy choice, many fruit juices are highly concentrated sources of natural sugar. The process of juicing removes the fiber from whole fruits, which normally helps slow the absorption of sugar into the bloodstream. Without this fiber, the body processes the liquid sugar quickly, potentially causing blood sugar spikes similar to those from sugary soft drinks. This is why vegetable-based juices, and specific low-sugar fruit options, are far superior for managing sugar intake.

The Top Contenders: Vegetable and Unsweetened Fruit Juices

For those seeking the lowest possible sugar content, vegetable juices are the clear winner. Many vegetables contain significantly less natural sugar per serving than fruits, making them a smart, nutrient-dense choice. Several unsweetened fruit juices also exist as a good option, provided you read the label carefully.

The Best Vegetable Juices

Tomato Juice: With around 5 grams of sugar and 41 calories per 250ml serving, tomato juice is an excellent, low-sugar choice. Opt for the low-sodium versions to avoid excess salt. It's packed with lycopene, an antioxidant linked to heart health.
Cucumber Juice: Hydrating and extremely low in sugar, cucumber juice is a refreshing base for homemade juices. It’s rich in vitamins and minerals like potassium and Vitamin C.
Celery Juice: Another minimal-sugar vegetable, celery is known for its hydrating properties and anti-inflammatory benefits.
Beetroot Juice: While beets are sweeter than other vegetables, unsweetened beetroot juice is still lower in sugar than most fruit juices. It is a potent source of nitrates, which can improve blood flow and lower blood pressure.

The Best Unsweetened Fruit Juices

When considering fruit juices, the key is to choose varieties that are unsweetened and naturally tart. Be wary, as many commercial versions add a significant amount of sugar to balance the tartness.

Unsweetened Tart Cherry Juice: Rich in antioxidants and melatonin, unsweetened tart cherry juice has benefits for muscle soreness and sleep. It does not taste sugary and is a great option.
Unsweetened Cranberry Juice: Like tart cherry juice, pure, unsweetened cranberry juice is very tart and low in sugar. It is known for its high antioxidant content and is beneficial for urinary tract health.
Lemon and Lime Juice: These are among the lowest-sugar fruits available and are perfect for flavoring water or creating homemade, low-sugar beverages.

Comparison Table: Low vs. High Sugar Juices

The following table illustrates the typical sugar content comparison between some low-sugar and high-sugar juice options. Note: Values are approximate and can vary by brand and preparation. For precise nutritional information, always check the product's nutrition label.


Juice Type (Unsweetened)	Approximate Sugar (g) per 240ml (8oz)	Health Considerations	Glycemic Impact
Low-Sodium Tomato	~5-6g	Rich in lycopene, vitamins A & C.	Low
Cucumber	~3-4g	Highly hydrating, vitamins K & C, very low calorie.	Very Low
Celery	~5g	Anti-inflammatory properties, low calorie.	Low
Unsweetened Tart Cherry	~31g (but unsweetened is key)	Antioxidants, anti-inflammatory, melatonin source.	Moderate (varies)
Unsweetened Cranberry	~31g (but unsweetened is key)	High in vitamin C and antioxidants.	Moderate (varies)
High-Sugar Fruit Juice (e.g., Grape)	~36-48g	High natural sugar concentration, lacks fiber.	High
High-Sugar Fruit Juice (e.g., Pomegranate)	~34-39g	High natural sugar, often heavily sweetened.	High

How to Find Truly Low-Sugar Juice

Reading the nutrition label and ingredient list is your most important tool. Here's what to look for:

Check for "100% Juice": This means there are no added sugars, but the natural sugar content can still be very high, as seen in grape juice.
Look at the "Added Sugars" line: Under the "Total Sugars" section on the Nutrition Facts panel, this line will specify if any sweeteners have been added. A value of 0g is ideal.
Scan the Ingredients List: Ingredients are listed in order of quantity by weight. Be cautious if words like "sugar," "high fructose corn syrup," "honey," or anything ending in "-ose" (e.g., sucrose, fructose, dextrose) appear near the top.
Consider Unsweetened Versions: Many low-sugar juice brands offer unsweetened versions of popular flavors like cranberry and tart cherry to avoid added sugar.

Practical Tips for Reducing Juice Sugar Intake

Minimizing sugar from juice doesn't mean you have to give it up entirely. A few simple habits can make a big difference:

Dilute with Water: Mixing 100% fruit juice with plain or sparkling water is an excellent way to reduce the sugar and calorie content per serving.
Create Homemade Blends: For maximum control over sugar, make your own juices. Start with a vegetable base like cucumber or celery and add just a splash of a higher-sugar fruit juice for flavor.
Flavor Water Naturally: Infuse your water with slices of low-sugar fruits like lemon, lime, or cucumber for flavor without the sugar load.
Limit Portion Sizes: Even with 100% juice, dietitians recommend sticking to a small 4-ounce serving per day to keep sugar in check.

Conclusion

While whole fruits are always the best choice due to their fiber content, selecting the right juice is a key step towards better health. Which juice has the lowest sugar content? The answer is clear: unsweetened vegetable juices and naturally tart fruit juices. By prioritizing options like low-sodium tomato, cucumber, and unsweetened tart cherry juice, and being vigilant about label reading, you can enjoy flavorful beverages without the hidden sugar. Making small changes, such as diluting juice with water or limiting your portion size, can significantly reduce your daily sugar intake. For those managing specific health conditions like diabetes, these choices are even more critical for controlling blood glucose levels. Embracing these low-sugar alternatives ensures you get the vitamins and antioxidants you seek without compromising your health goals. For further reading, the World Cancer Research Fund offers a helpful guide on understanding food and drink labels to aid in making healthier choices. [https://www.wcrf.org/wp-content/uploads/2024/10/Guide-To-Food-Labelling-2023.pdf]

Frequently Asked Questions

100% fruit juice is better than sugary soft drinks because it contains vitamins and antioxidants. However, it lacks the fiber of whole fruit, meaning the concentrated natural sugars are absorbed quickly, which can cause blood sugar spikes. It's best consumed in moderation.

Among fruits commonly used for juice, lemons, limes, and berries generally have the lowest sugar content. Many vegetables used for juicing, like cucumbers and celery, have even less sugar.

To identify added sugar, check the Nutrition Facts panel for the "Added Sugars" line. You can also scan the ingredients list for terms like corn syrup, molasses, dextrose, or other words ending in "-ose".

Eating whole fruit is almost always the better option. The fiber in whole fruit slows down sugar absorption and promotes a feeling of fullness, which is not present in most juices.

Sugar-free juices, often sweetened with artificial sweeteners, can be a lower-calorie alternative. However, some evidence suggests that reliance on artificial sweetness can maintain a preference for sweet drinks. It's often healthier to retrain your palate towards less sweet options like water or unsweetened juice.

Low-sodium vegetable juices like tomato and cucumber, along with unsweetened tart cherry or cranberry juice, are good options for diabetics due to their low sugar content and lower glycemic impact. Portion control is still important.

To make low-sugar juice at home, use a vegetable base like cucumber or celery. You can add a small amount of a low-sugar fruit, such as berries or a slice of green apple, for flavor. Adding herbs like mint or ginger can also boost the taste without increasing sugar.