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Is 100% Fruit Juice Healthy?

by
author image Jinan Banna
Jinan Banna began writing professionally in 2009. She has contributed an article on perceptions of fast food among university students to "JO" magazine in Amman, Jordan. Banna is currently teaching nutrition online through the University of Phoenix. She holds a Doctor of Philosophy in nutritional biology from the University of California, Davis and is also a Registered Dietitian.
Is 100% Fruit Juice Healthy?
100% fruit juice contains vitamins and minerals but does not have any fiber. Photo Credit fruit juice image by Olga Fesko from <a href='http://www.fotolia.com'>Fotolia.com</a>

While 100 percent fruit juice retains some of the vitamins and minerals of the whole fruit, other important nutritional compounds are removed. Fruit juice has been stripped of its fiber, leaving only the simple carbohydrate behind. Juice may fulfill part of your daily requirement for fruit, but should be used in moderation due to its high caloric content.

Calories

An 8 oz. cup of 100 percent apple juice contains 120 calories, according to LIVESTRONG's MyPlate. The same number of calories might be found in a large apple or in a slice of some whole-wheat breads. A difference in these foods, however, is that the juice only contains simple carbohydrate, without any of the fiber to provide satiety. Without fiber, it is easy to consume a large number of calories without noticing.

Fiber

An 8 oz. cup of 100 percent apple juice contains 0 g fiber, according to LIVESTRONG's MyPlate. In contrast, one large Fuji apple contains a whopping 6 g of fiber, fulfilling 24 percent of the daily value based on a 2,000-calorie diet. The fiber from fruit helps control blood cholesterol levels and can decrease the risk of heart disease.

Sugar

When selecting a juice, look for the phrase "100% juice," according to the American Dietetic Association. Drinks with other labels, such as "fruit drink," are not composed of only the juice of the fruit, but also of added sugar or other sweeteners. As sugar is a source of empty calories, which do not provide anything other than energy, it should be limited in the diet, making 100 percent juice the best option.

Vitamins and Minerals

The vitamins and minerals found in whole fruit are retained in 100 percent fruit juice. One 8 oz. cup of 100 percent apple juice contains 20 percent of the daily value for vitamin C, 7 percent of the daily value for potassium and 6 percent of the daily value for iron based on a 2,000-calorie diet. Vitamin C works as an antioxidant in the body, protecting cells from free radical damage.

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