Quick Answers
There are several juice options to choose from if you are looking to avoid sugar, including:
- 100% vegetable juices like tomato, carrot, beet, celery, spinach, kale, etc.
- 100% fruit juices with no added sugars like orange, lemon, lime, grapefruit, pomegranate, etc.
- Unsweetened coconut water
- Sparkling water with fruit essence but no sugar
- Herbal teas brewed from fresh herbs like mint, ginger, chamomile, etc.
- Diluted juices blended with water, club soda, or seltzer
When choosing a juice, be sure to read the label and avoid anything with added sugars. Look for 100% juice, no sugar added, or unsweetened. Adding your own fruits/veggies to water can also make a tasty sugar-free drink.
Examining the Sugar Content of Common Juices
Many juices, even 100% fruit juices, contain a lot of natural sugar from the fruits used to make them. Here is a look at the sugar content in some popular juices:
Orange Juice
One 8 oz glass of 100% orange juice has around 21 grams of sugar. This equals over 5 teaspoons worth of sugar. While orange juice provides vitamin C, the high sugar content makes it something to consume in moderation.
Apple Juice
Apple juice packs about 24 grams of sugar per 8 oz serving, or about 6 teaspoons worth. So apple juice is very high in natural sugar even without any added sweeteners.
Grape Juice
An 8 oz glass of grape juice can have up to 36 grams of sugar, or about 9 teaspoons. The high sugar in grape juice comes from the natural sugars in grapes.
Cranberry Juice Cocktail
While pure cranberry juice is quite tart, cranberry juice cocktail is sweetened and contains around 33 grams of sugar per 8 oz glass. That’s over 8 teaspoons of sugar.
Pineapple Juice
A typical 8 oz serving of pineapple juice has around 24 grams of sugar or 6 teaspoons worth. Pineapple juice gets its sweet taste from the high sugar content of pineapples.
Fruit Juice Blends
Pre-made fruit juice blends from the store often mix juices like apple, grape, pineapple, and orange. An 8 oz glass may have around 30-35 grams of sugar depending on the exact blend.
Vegetable Juice
Fresh vegetable juices like tomato, carrot, beet, celery, spinach, or kale generally have around 4-8 grams of sugar per 8 oz. This lower sugar content makes them a good low sugar choice.
Choosing the Best Low Sugar Juice Options
To limit your sugar intake from juice while still enjoying flavor, here are the best low sugar juice options:
100% Vegetable Juice
Juices made from non-starchy vegetables like tomatoes, carrots, beets, celery, spinach, kale, cucumber, and parsley are excellent low sugar choices. An 8 oz glass of veggie juice will have around 4-8 grams of sugar. Vegetable juices also provide nutrients like vitamin C, potassium, and antioxidants.
Adding Vegetable Juice to Fruit Juices
You can cut the sugar content in half by making a blend of half fruit juice and half vegetable juice over just drinking fruit juice straight. Try mixing orange juice with carrot juice or apple juice with spinach juice.
Diluting Fruit Juice with Water
For a lower sugar fruit juice, dilute it with water. Try mixing equal parts 100% fruit juice with water. This reduces the overall sugar content. You can gradually increase the water to taste.
Seltzer or Club Soda with a Splash of Juice
Add just a splash of 100% fruit juice to plain seltzer or club soda for a lightly flavored, low sugar drink. Start with a ratio of 1 part juice to 4 parts seltzer. Adjust to taste.
Unsweetened Coconut Water
Plain coconut water has around 5.5 grams of sugar per 8 oz, making it a refreshing lower sugar juice option. It provides electrolytes like potassium. Look for unsweetened pure coconut water, not flavored.
Herbal Teas
Brewed teas contain zero sugar and make tasty no sugar drinks. Opt for fruity herbal teas like hibiscus, cranberry, blueberry, peach, or raspberry. Or try ginger tea, mint tea, chamomile tea, etc.
Sugar-Free Juice Alternatives
Beverages like water with fresh lime/lemon, sparkling water with natural fruit flavors, or unsweetened iced tea offer the refreshment of juice without the sugar.
Diluting Sugary Juices
If you want to occasionally have a sugary juice like orange juice or apple juice, dilute it with water or seltzer to make a lower sugar version. Add lots of ice too.
Reading Labels for No Added Sugars
Carefully read juice labels and choose only 100% juices with no added sugars or sweeteners. Avoid juice drinks, punches, cocktails, or other dilutions with added sugar.
Making Your Own Fresh Low Sugar Juices
One of the best ways to control the sugar content of your juices is to make them yourself at home. Here are tips for making fresh homemade juices low in sugar:
Juice Mostly Non-Starchy Veggies
Focus your homemade juices primarily around low sugar vegetables like cucumber, celery, kale, spinach, carrot, tomato and add just small amounts of fruit like apple, lemon, or orange for flavor.
Juice Tart Fruits
Tart fruits like lemon, lime, grapefruit, pomegranate, cranberries, tart cherries, green apples contain less sugar than sweet fruits. Use them as the fruit base.
Mix in Herbs
For flavor, add fresh herbs like mint, parsley, cilantro, basil, ginger or chili peppers. Herbs add lots of flavor without sugar.
Go Easy on Sugary Fruits
Only use small amounts of high sugar fruits like grapes, pineapple, mango, pears, or bananas in juices. They add sugar quickly.
Add Ice and Water
After juicing, pour into a glass filled with ice and add water or seltzer to dilute and lower the overall sugar content.
Watch Portions
Limit juice portions to 4-8 oz. Bigger portions = more sugar. Add extra water if having a large glass.
Healthiest Vegetable Juices with No Sugar
It can be hard to believe a juice could have zero sugars. But there are many all-veggie juice combos that end up with less than 1 gram of sugar per glass. Here are some of the healthiest vegetable juices with virtually no sugar:
The Green Giant Juice
- 1 cucumber
- 5 stalks celery
- 1 cup kale
- 1 lemon, peeled
- 1 inch ginger
- 1 cup spinach
This veggie juice is packed with vitamin C, antioxidants, potassium, and folate with 0 grams added sugar. The lemon adds refreshing citrus flavor.
The Beet Rose Juice
- 1 beet
- 4 carrots
- 1 apple
- 1 inch ginger
Beets give this juice its bright pink hue. It provides immune-boosting vitamin C and folate. Together with the carrots and ginger, the total sugar content stays under 1 gram per glass.
Lean Green Juice
- 1 cucumber
- 5 stalks celery
- 1 cup spinach
- 1 cup kale
- 1 lemon
- 1 lime
This green veggie juice has zero added sugar. The cucumber and celery provide hydration, while the greens supply phytonutrients, minerals like magnesium and iron, and some protein too.
The Tomato Zinger
- 1 cup cherry tomatoes
- 1 carrot, peeled
- 1 bell pepper
- 1 stalk celery
- 1/4 jalapeño pepper
- Juice of 1 lime
The combination of tomato, carrots, bell pepper, spicy jalapeño, and tangy lime makes this savory low-sugar juice burst with flavor. It provides vitamin A, C, and antioxidants.
Green Lemonade
- 1 cucumber
- 1 cup kale
- 1 cup spinach
- 1 lemon, peeled
- 1 inch ginger
Mineral-rich greens plus cucumber and ginger get blended with a tart lemon for an easy drinking, sugar-free juice. Kids love the bright green color too!
Low Sugar Juice-Infused Water Recipes
One way to get flavor without added sugars is by making juice-infused waters. Try these tasty combinations:
Strawberry Cucumber Infused Water
- 4 cups water
- 1 cucumber, sliced
- 2 cups strawberries, sliced
- Ice
- Lemon slices
Add cucumber, strawberries, and lemon to a pitcher. Mash berries slightly to release flavor. Add water and refrigerate 1-2 hours before serving over ice.
Pineapple Mint Infused Water
- 4 cups water
- 2 cups pineapple chunks
- 1 cup fresh mint leaves
- 1 lime, sliced
Lightly muddle the mint and lime to release flavor. Add pineapple and water. Chill 1-2 hours and serve over ice.
Mixed Berry Infused Water
- 4 cups water
- 1 cup blueberries
- 1 cup raspberries
- Sliced lemon, lime, orange
Gently smash the berries and citrus to infuse the water with flavor. Refrigerate at least one hour. Add more water and ice to dilute if too strong.
Green Tea & Peach Infused Water
- 4 cups water
- 2 green tea bags
- 2 peaches, chopped
- Fresh mint
Brew green tea, let cool. Place peaches and mint in pitcher, add cooled tea and refrigerate 1 hour before serving.
Grapefruit Cucumber Infused Water
- 1 grapefruit, sliced
- 1 cucumber, sliced
- 4 cups water
- Fresh thyme or rosemary
Add grapefruit, cucumber, and herbs to pitcher. Lightly muddle. Add water and chill for 1-2 hours before serving over ice.
Making Juice Popsicles Without Added Sugar
Juice pops make healthy summer snacks for kids with no added sugar. Here are fun recipes to try:
Green Apple Juice Pops
- 2 Granny Smith apples, juiced
- 1 cup plain yogurt
- 1 banana
- 1 cup spinach
- 1 tbsp honey or monkfruit sweetener (optional)
Blend juice, yogurt, banana, and spinach. Sweeten if desired. Pour into popsicle molds and freeze 4 hours.
Beet Juice Pops
- 1 cup beet juice
- 1 cup carrot juice
- 1 orange, juiced
- 1 tsp lemon juice
Mix juices and pour into molds. For fun swirls, pour juices in separate layers. Freeze 4 hours until solid.
Watermelon Juice Pops
- 2 cups watermelon juice
- 1 cup plain yogurt
- Squeeze of lime juice
- Pinch of salt
Blend watermelon juice, yogurt, lime, and salt. Pour into popsicle molds and freeze 3-4 hours until frozen through.
Cucumber Melon Pops
- 1 cucumber, juiced
- 1 cup honeydew melon chunks
- 1 kiwi, peeled and chopped
- 1 tsp lime juice
Blend the cucumber, melon, kiwi, and lime juice. Pour into molds and insert melon balls or kiwi slices for garnish if desired. Freeze.
Carrot Apple Juice Pops
- 1 lb carrots, juiced
- 1 apple, cored and juiced
- 1 orange, juiced
- Dash of cinnamon
Mix juices and cinnamon. Pour into popsicle molds and freeze 3-4 hours until solid.
Conclusion
While most fruit juices contain high amounts of natural sugar, there are still great options for low sugar or no sugar added juices. Focus on 100% vegetable juices, dilute sugary juices with water or seltzer, limit portion sizes, and read labels to avoid added sweeteners. Making your own juice combos allows you to control the sugar content. Infused waters, juice popsicles, and fresh juice blends are also tasty ways to get refreshing flavor from produce without all the sugar. Drink wisely and juice can still be part of a healthy diet.
