Cranberry Juice: Tart but Tricky

Cranberry juice often gets a health halo thanks to its reputation for preventing urinary tract infections. However, most cranberry juices on store shelves are packed with added sugars to offset the tartness, making them less healthy than they seem. According to the CDC, excessive sugar intake is linked to heart disease and diabetes, and many commercial cranberry juices contain as much as 30 grams of sugar per serving. There are unsweetened versions, but they can be hard to find and tough to drink for many people. Research from Harvard Medical School notes that while cranberry juice may help reduce the risk of UTIs, the effect is modest. Ultimately, unless you’re choosing the unsweetened variety, cranberry juice should be consumed with caution. It’s not the worst, but those added sugars can sneak up on you.
Grape Juice: Sweetness Overload

Grape juice is undeniably delicious, but it often contains just as much sugar as soda—sometimes even more. The American Heart Association points out that a single cup of grape juice can carry over 35 grams of sugar, nearly the daily recommended limit for women. Even though grape juice is rich in antioxidants like resveratrol, which supports heart health, the sugar content can overwhelm any benefits. Studies published in JAMA show that excessive sugar intake increases the risk of obesity, type 2 diabetes, and liver disease. The juice’s antioxidant perks just can’t outweigh the blood sugar spike it delivers. If you love grape juice, it’s best to treat it as an occasional treat rather than a daily staple.
Apple Juice: The Childhood Classic

Apple juice is a staple in lunchboxes, but it’s not as healthy as you might hope. Most apple juice is filtered, which removes fiber and leaves behind mostly sugar and water. The USDA reports that a cup of apple juice contains about 24 grams of sugar and virtually no fiber, making it easy to drink large amounts without feeling full. Research from the Mayo Clinic warns that juice without fiber can cause rapid spikes in blood sugar, especially for children. While apple juice does contain some vitamin C and potassium, it lacks the phytonutrients found in whole apples. If you’re craving that apple flavor, eating the fruit itself is a much smarter choice.
Orange Juice: Vitamin C Powerhouse?

Orange juice is famous for its vitamin C content, with one cup providing nearly 100% of your daily requirement, according to the NIH. However, many store-bought varieties are fortified and pasteurized, which can degrade some nutrients. The American Diabetes Association cautions that orange juice has a high glycemic index, causing blood sugar to rise quickly. In addition, most commercial options contain added sugars and are stripped of the pulp, which means you miss out on valuable fiber. A 2024 study in The Lancet found that people who drank whole oranges instead of juice had a lower risk of metabolic disease. Orange juice can be part of a healthy diet in moderation, but whole oranges always win out.
Pineapple Juice: Tropical Treat with a Catch

Pineapple juice stands out for its bold flavor and high vitamin C and manganese levels. The National Institutes of Health highlight that pineapple juice also contains bromelain, an enzyme linked to reduced inflammation. However, pineapple juice is another sugar bomb, packing almost 25 grams of sugar per cup. The juice’s acidity can also irritate sensitive stomachs, according to Cleveland Clinic experts. The lack of fiber and high calorie content make it easy to overconsume. While it’s a fun, tropical pick-me-up, moderation is key if you want to keep your sugar intake in check. Opt for fresh pineapple if you want the benefits without the sugar rush.
Tomato Juice: The Savory Surprise

Tomato juice may not be the first drink that comes to mind, but it’s a surprisingly healthy option. According to the American Heart Association, tomato juice is rich in lycopene, an antioxidant linked to reduced risk of heart disease and certain cancers. It’s also a good source of vitamin C, potassium, and folate. However, sodium is a big concern—many commercial tomato juices pack over 600 milligrams of salt per serving, which is about a quarter of the daily limit. The CDC recommends choosing low-sodium versions to maximize the health benefits. Tomato juice can be a smart, savory addition to your diet, especially if you’re looking for something less sweet.
Pomegranate Juice: Antioxidant Hero

Pomegranate juice has been making headlines for its powerful antioxidant profile. Research published in Nutrition Reviews in 2023 found that pomegranate juice is loaded with polyphenols that help lower blood pressure and reduce oxidative stress. Each serving also brings vitamin K, vitamin C, and potassium to the table. The downside is that pomegranate juice can be expensive and, like other juices, is not immune to added sugars. Still, a 2024 meta-analysis in the British Journal of Nutrition showed that regular pomegranate juice consumption supports heart health and may even improve memory. Drinking this juice in moderation—preferably unsweetened—can be a smart move for your heart and brain.
Carrot Juice: The Eye-Opener

Carrot juice is an unsung hero in the juice aisle, packed with beta-carotene—a nutrient your body turns into vitamin A. According to the World Health Organization, vitamin A is crucial for eye health, immune function, and even skin health. One cup of carrot juice can provide over 250% of your daily vitamin A needs, making it a nutritional powerhouse. The juice is also relatively low in sugar compared to fruit juices, with just about 9 grams per cup, according to the USDA. Harvard Health notes that the antioxidants in carrots can help reduce inflammation and lower the risk of chronic diseases. Carrot juice also delivers potassium and vitamin C, making it a well-rounded, lower-sugar choice.
Watermelon Juice: Hydration Champion

Watermelon juice has surged in popularity, especially among athletes, due to its hydrating properties and high levels of L-citrulline, an amino acid that may support muscle recovery. The American Journal of Clinical Nutrition published findings in 2024 showing that watermelon juice helps lower muscle soreness after exercise. With more than 90% water content, it’s also incredibly hydrating, perfect for hot summer days. Watermelon juice contains vitamins A, B6, and C, and is relatively low in sugar—around 12 grams per cup—compared to other fruit juices. Its light, refreshing taste makes it easy to drink without overloading on calories. For those seeking a healthy, naturally sweet beverage that doubles as a sports drink, watermelon juice is hard to beat.
Beet Juice: The Natural Performance Booster

Beet juice has earned its spot at the top thanks to a growing stack of scientific evidence supporting its health benefits. A 2023 review in Frontiers in Nutrition found that beet juice is rich in nitrates, which the body converts into nitric oxide, helping to lower blood pressure and improve blood flow. Athletes are now turning to beet juice as a legal performance enhancer, as studies from the International Journal of Sport Nutrition and Exercise Metabolism show it can increase endurance and boost athletic performance. Beet juice also contains folate, potassium, vitamin C, and antioxidants that support heart health and reduce inflammation. It is naturally low in sugar and calories compared to most fruit juices. For anyone looking to drink their way to better health, beet juice stands out as the ultimate choice.