Calories in Apple Juice
Source: USDA FoodData Central · Unsweetened · Data verified by CaloriesCalc
46
kcal
per 100ml
0.1
g
Protein
0.13
g
Fat
11.3
g
Carbs
9.6
g
Sugar
110
kcal per cup (240ml)
46
kcal per 100ml
69
kcal per glass (150ml)
🍎
Source: USDA FoodData Central · Unsweetened · Data verified by CaloriesCalc
* % Daily Value based on a 2,000 kcal diet.
| Component | Amount | % Daily Value | Bar |
|---|---|---|---|
| Potassium | 101mg | 2% | |
| Phosphorus | 10mg | 1% | |
| Magnesium | 5mg | 1% | |
| Vitamin C | 0.9mg | 1% | |
| Riboflavin | 0.017mg | 1% | |
| Thiamine | 0.018mg | 2% | |
| Sodium | 4mg | 0% | |
| Vitamin B6 | 0.04mg | 2% | |
| Folate | 0µg | 0% | |
| Calcium | 8mg | 1% |
| Volume | Calories | Sugar | Carbs |
|---|
Commercial apple juice is filtered — removes most polyphenols and all fiber. Cloudy/unfiltered apple juice retains 4× more polyphenols. 240ml has 23g sugar. GI ~41. Compare to whole apple: 52 kcal, 2.4g fiber, 10.4g sugar per 100g.
Commercial clear apple juice is produced by filtering, pasteurising, and often concentrating apple juice — processes that remove fiber, most polyphenols, and much of the vitamin C. What remains is predominantly water with fructose, glucose, and sucrose at approximately 9.6g sugar per 100ml. Despite appearing healthy, clear apple juice provides minimal nutritional value beyond calories.
Unfiltered cloudy apple juice retains the pectin and polyphenol content of whole apples. Research suggests cloudy apple juice has 4× more total polyphenols and significantly higher antioxidant activity than clear juice. The pectins (soluble fiber) in cloudy juice also moderately reduce the glycemic response. If choosing apple juice, unfiltered cloudy juice is substantially more nutritious.
Apple juice is high in fructose — which is metabolised differently from glucose. Unlike glucose, fructose is processed primarily in the liver, where excess amounts can promote liver fat accumulation and triglyceride synthesis. While the amounts in occasional apple juice consumption are not clinically significant, daily large quantities of apple juice contribute meaningfully to fructose load — particularly concerning for children and people with metabolic syndrome.
A whole apple provides the same sugars as juice but with 2.4g of fiber per 100g — dramatically slowing sugar absorption, producing greater satiety, and feeding beneficial gut bacteria. The skin provides additional polyphenols (quercetin, catechins) that are largely absent in even cloudy juice. The act of chewing also triggers greater satiety signalling than drinking. For virtually every nutritional metric, whole apples outperform apple juice.
Nutrition values from USDA FoodData Central. Not medical advice.