Is apple juice better for me than soda?

Deborah Beauvais on behalf of Academy of Nutrition and Dietetics

Nutrition & Dietetics

Due to the fact that apple juice contains a variety of nutrients in addition to the sugar it is better for you than soda.

Apple juice may have more sugar than a soda or carbonated beverage, but the sugar in 100% juices is fructose which is naturally occurring in the fruit; in addition to the sugar, juice contains a variety of valuable nutrients (depending on the type of juice) that soda does not have: Vitamin C, calcium, potassium and magnesium.

With either of these beverages it is very important to pay attention to portion sizes as the calories form either of these beverages add up quickly. 8 oz of 100% juice is part of a well-balanced daily diet.

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Important: This content reflects information from various individuals and organizations and may offer alternative or opposing points of view. It should not be used for medical advice, diagnosis or treatment. As always, you should consult with your healthcare provider about your specific health needs.

Apple Juice

Apple juice is a beverage made by pressing chopped apples to squeeze out their juice. This liquid is then filtered to remove sediment and pulp before being bottled. Most apple juice on the market has been pasteurized, a heating process that kills microorganisms. The Food and Drug Administration (FDA) requires unpasteurized juice products to have labels stating that they may contain harmful bacteria. Outbreaks of serious illness and even deaths have been linked to drinking unpasteurized apple juice tainted with E. coli bacteria. Consuming unpasteurized apple juice may be particularly unsafe for children, the elderly, pregnant women, and people with weak immune systems. Apple juice is a good source of potassium, an essential mineral, and is often fortified with vitamin C. Apple juice is also naturally high in sugar. One cup (8 ounces) of unsweetened apple juice contains about 25 grams of sugar. That’s 6 teaspoons, or roughly the same amount of sugar as in a cup of root beer. A large apple contains a similar amount of sugar, but unlike apple juice, it also provides a healthy 5 grams of fiber. You may have heard that apple juice contains arsenic. This element occurs naturally in the environment, including the soil and water. Arsenic was also once used in agricultural pesticides. That’s why traces of arsenic can be found in apples and other fruits and vegetables. Consuming large amounts of arsenic has been linked to some forms of cancer and other health problems. The FDA has determined that apple juice sold in the United States contains very small amounts of arsenic and is safe to drink.

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Is apple juice better for me than soda?

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