Nutrients in Apple Juice

You may choose 100 percent apple juice, thinking it is a healthy option. While 1 cup of juice equates to a serving of fruit, according to the U.S. Department of Agriculture, it lacks many of the nutrients and fiber of whole fruit. Apple juice does contain some nutrients, but also contains a lot of sugar.

Vitamin C

A 1-cup serving of apple juice, without added vitamin C – or ascorbic acid – provides just 2.2 mg of vitamin C, about 4 percent of the daily value based on a 2,000-calorie diet. A cup of sliced apple, on the other hand, provides 10 percent of the daily value. Choose apple juice with added ascorbic acid, however, and you get 95.5 mg of the immunity-enhancing vitamin and antioxidant.

Carbohydrates

Carbohydrates are a major macronutrient needed for energy. One cup of unsweetened apple juice provides 28 g of carbohydrates, 24 g of which come from sugar. Although the sugar naturally comes from apples, it does not come along with the fiber found in the whole fruit that can help you feel full and moderate spikes in your blood sugar.

B Vitamins

Apple juice contains minor amounts of the B vitamins thiamin, riboflavin, niacin, vitamin B-6 and pantothenic acid. These vitamins help support red blood cell formation and energy metabolism.

Calcium, Iron, Magnesium, Phosphorus and Manganese

A cup of apple juice contains 19.8 mg of calcium and 0.3 mg of iron, making it an insignificant source of these nutrients. It also provides only about 2 to 3 percent of the daily value for magnesium and phosphorus. Apple juice does provide 9 percent of the daily value for manganese, a trace mineral. Many whole fruits and vegetables are better sources of manganese, however, including kale, raspberries, spinach and strawberries.

Potassium

A cup of apple juice provides 251 mg of potassium, making it a high-potassium food. Potassium helps regulate fluid and mineral levels, keeping your body’s electrical activity in check. Healthy heart rate, blood pressure and digestion depend on potassium. A cup of apple slices provides only 134 mg of potassium.