How much fruit (and SUGAR) is actually in your juice?

By Rachel O'Regan |

I Quit Sugar – How much fruit (and SUGAR) is actually in your juice?

When was the last time you scoffed four oranges in one sitting?

Never, you might say. That’s because the fibre in those oranges meant that you’d be far too full to eat so many in one go.

But what if we told you that you could very easily consume the sugar from four small oranges in less than a minute? Indeed, you can when your fruit is juiced. Juicing strips out the fibre, leaving only super-concentrated sugary liquid behind.

The problem here is all that sugar hits your liver at once, spikes your insulin levels and, we have to say it, rots your teeth. So, just how much fruit (and sugar) is in your so-called “healthy” juice?

250ml of apple juice = 3 medium apples.

Crunchy, crispy apples are pretty satiating… until you juice them. You’ll need three apples to produce just one cup (250ml) of apple juice, which equals 5 ½  teaspoons of sugar. That is, if it’s not sweetened further!


250ml of orange juice = 3 medium oranges.

Without the pith to bulk it out, it takes two to four oranges to produce a cup of juice, depending on the size. That equals about five teaspoons of sugar, just under the six teaspoon daily recommendation by the World Health Organization for optimal health.

I Quit Sugar – How much fruit (and SUGAR) is actually in your juice?

250ml of pineapple juice = ⅓ pineapple.

Pineapples are pretty high in fructose, so we prefer a slice or two with healthy fats (like a good ol’ Aussie burger). Juice is definitely a no-go for us. It takes about a third of the entire pineapple to make a cup of juice. That’s more than seven teaspoons of sugar. Yikes!


250ml of pomegranate juice = 2 pomegranates.

Anyone who’s ever cut into a pomegranate knows it’s a lot of work to get to those juicy avils! Yet pomegranate juice strips out all the fibre and seeds, compressing slightly more than two pomegranates per 250ml.

That tallies nearly 8 teaspoons of sugar per cup… maybe there was a reason nature made sure we consumed these slowly?


250ml of carrot juice = 9 carrots.

We know, it’s not technically a fruit, but it does illustrate our point well. Up to nine medium carrots are needed to make a cup of carrot juice, which contains more than two teaspoons of sugar. A single carrot on the other hand, contains just half a teaspoon of sugar and won’t give you carotenemia.

I Quit Sugar – How much fruit (and SUGAR) is actually in your juice?

There has to be a better way!

Yep, it’s eating whole, fresh fruit – one or two servings a day. When you eat fruit as nature intended, it comes with all the fibre, water and vitamins that help you metabolise the fructose.

Still thirsty? You can try veg-packed smoothies, which keep the fibre intact. You can also blend your smoothie fruit and veg with fats and protein to slow the sugar rush even further.

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