6 of the Healthiest Juices You Can Buy at the Supermarket, According to a Dietitian

Juice has a mixed reputation. Is it a nutritious drink or a sugary beverage? The answer is that it can be either. It just depends on which juice you choose. When it comes to finding the healthiest juice to drink, it helps to know what to look for — and what to avoid. 

What is the healthiest juice to drink?

Drinking juice can be an easy way to get important nutrients into your daily diet. But drinks that many people call “juice” are actually “juice product,” not juice. This means that the beverage contains juice — but isn’t entirely juice. It may have other added ingredients, like sugar, and/or food additives. 

The healthiest juice to drink is:

• Free of added sugar: All juice contains natural sugars from the fruit (or vegetable) it’s made from. This is different from added sugar, which is added to foods or drinks in manufacturing. Added sugar is linked to many health conditions including obesity, diabetes, and heart disease. Natural sugars from fruit are better for you than added sugars since they come with nutrients.

• Free of artificial additives: Common fillers in juice include preservatives, artificial flavors, and artificial colors and/or dyes.

• Rich in antioxidants: Antioxidants are nutrients that protect your body’s cells from damage from oxidative stress. Oxidative stress can increase your risk for many health conditions, including heart disease, Type 2 diabetes, and cancer.

• High in vitamins and minerals: The specific vitamins and minerals will vary depending on the type of juice. But the healthiest juice to drink is one that’s high in at least one vitamin and/or mineral.

Below let’s take a look at six of the healthiest juices you’ll find on the supermarket shelf. Note that the juices below are options without added sugar. Mentions of “sugar” refer to naturally occurring sugars.

1. Pomegranate juice

Pomegranate juice is unique because it’s made from the seeds (arils) of the fruit rather than the fruit itself. These juicy seeds contain plant compounds called phytochemicals that have antioxidant and anti-inflammatory properties. Research suggests that pomegranate juice and extracts from the fruit may help:

• Lower blood pressure

• Reduce the risk of diabetes

• Reduce cancerous tumor growth

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2. Beet juice

Beet juice — also called beetroot juice — has become popular, particularly with athletes. This is because it contains nitrates, chemical compounds that help relax blood vessels. This can improve blood flow throughout your body. Studies suggest that drinking beet juice may increase endurance and improve athletic performance. 

Beet juice is also an excellent source of potassium. One cup provides about 700 mg, about 20% of your daily needs. Potassium is important for many functions in your body, including regulating blood pressure and maintaining fluid balance. 

3. Tomato juice

Tomato juice is high in vitamin C and potassium. And it’s loaded with the antioxidant lycopene. Lycopene has been linked to many health benefits, including:

• Reduced risk of heart disease 

• Decreased risk of developing diabetes, and regulation of blood sugar levels in those who already have diabetes

• Reduced bone loss, specifically in postmenopausal women

• Lowered risk of developing prostate cancer

Tomato juice is also much lower in carbohydrates and sugar than other juices. An 8 oz serving of tomato juice has just 8 g of carbohydrates and 6 g of naturally occurring sugar. As a comparison, orange juice contains 26 g of carbohydrates and 21 g of sugar. So tomato juice is a better choice for anyone watching their carbohydrate intake, such as people with diabetes or prediabetes. But it can be high in sodium, so be sure to look for a low-sodium or no-sodium option. 

4. Orange juice

Orange juice is higher in sugar than other juices. But it can still be good for you.

Oranges are known for their high vitamin C content. A cup of orange juice provides 124 mg, which is equal to 138% of your daily needs. Vitamin C, an antioxidant, plays several important roles in the body, including:

• Regulating the body’s natural inflammatory response

• Protecting cells from damage caused by free radicals

• Building collagen, which helps keep joints and skin healthy

• Helping the body absorb iron from food

Orange juice is one of the most popular juices in the U.S. One reason may be its wide availability. You can buy orange juice in all types of stores — from supermarkets to convenience stores. 

5. Prune juice

The juicing process removes most of the fiber in fruit. But, unlike most other juices, prune juice retains some (about 2 g per serving). For this reason, many people turn to prune juice to help relieve constipation. Prune juice’s sorbitol also plays a role in constipation relief. Sorbitol is a natural sugar alcohol that helps pull water into your intestines. This softens stools and makes them easier to pass. 

Constipation aside, there are plenty of reasons to drink prune juice. It’s a good source of vitamin C, potassium, and many B vitamins. 

6. Cranberry juice

Cranberry juice is one of the healthiest juices you can choose. Like some of the other juices on this list, it’s rich in antioxidants, including vitamin C and polyphenols. 

Cranberry juice may help decrease your chance of developing a urinary tract infection (UTI). This is because its antioxidants may prevent bacteria from sticking to the urinary tract. These antioxidants may also help prevent kidney infections, which is when bacteria sticks to the kidney walls.

If 100% cranberry juice is too tart for your taste, try mixing it with unsweetened sparkling water, lime juice, or other 100% juices to add a bit of sweetness. 

What are the downsides of drinking juice?

Most juice doesn’t contain fiber. And the juices that do contain fiber — like prune juice — still don’t provide as much fiber as you’d get by eating the actual fruit. 

Dietary fiber is essential for your health since it:

• Supports a healthy gut

• Helps regulate blood sugar to keep it at healthy levels

• Decreases cholesterol, which can help reduce your risk of heart disease

• Reduces the risk of colon cancer

Because juice doesn’t have fiber, it’s less filling than solid food. When you have juice, you’re taking in “empty calories.” This can lead to weight gain over time. So don’t rely on juice to get the health benefits of fruits and vegetables. Eating the whole fruit or veggie provides more nutrients than drinking juice alone. 

How to choose the best juice

Here are a few tips to help you choose the healthiest juice to drink.

Choose 100% juice

Juices labeled “100% juice” don’t have added sugar, preservatives, artificial colors, or artificial flavors. The best juices to choose will list 100% juice on the ingredients list and nothing else — save for any added vitamins or minerals.

Check the vitamin and mineral percentages

Check out the nutrition facts label to see whether there’s a good dose of any particular nutrient. A “good dose” would be 10% or more of the daily value (DV), but 20% DV or more is even better. Just keep in mind that brands aren’t required to list all vitamins and minerals on the label.

Get to know your antioxidants

Antioxidants aren’t listed on a nutrition facts label. But some vitamins and minerals — like vitamin C, selenium, lycopene, and zinc — also serve as antioxidants. So if they’re listed on the label, you’ll know the juice contains antioxidants. It may also help to learn which fruits and veggies are high in antioxidants. Then you’ll know that their juices also provide a good source. 

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Written by:

Joanna Foley, RD

Joanna Foley, RD, is a registered dietitian (RD) and the owner of joannafoleynutrition.com, a private nutrition consulting business. She has previously worked as a clinical dietitian and outpatient renal dietitian.

Edited by:

Meredith Hoffa

Meredith Hoffa is a senior health editor at GoodRx, where she leads journalists and clinicians covering various well-being topics, particularly in diet and nutrition.

Reviewed by:

Karen Hovav, MD, FAAP

Karen Hovav, MD, FAAP, has more than 15 years of experience as an attending pediatrician in a variety of clinical settings. She has worked in a large academic center in an urban city, a small community hospital, a private practice, and an urgent care clinic.

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