Juice concentrate is a convenient and inexpensive way to add juice to your daily diet. Not all juice concentrates are created equally, which can influence how much nutrition you receive from drinking a glass. Learning the differences can help you determine what type of juice concentrate to include in your diet.
The calorie count of your juice depends on whether you drink 100 percent juice from concentrate or a juice drink from concentrate. An 8 oz. serving of 100 percent orange or apple juice from concentrate contains 112 calories. The same amount of fruit drink from concentrate contains 98 calories. The difference is that the calories in a fruit drink concentrate are mostly from the added sugar, while the calories in 100 percent fruit juice concentrate come from the fruit used to make the juice. A diet high in added sugar can contribute to higher risk of tooth decay, poor nutrition, weight gain and an increase in triglycerides.
A glass of 100 percent fruit juice contains fruit, water and added nutrients, such as ascorbic acid for vitamin C. Fruit drinks contain additives to enhance the flavor and color of the drink so they more closely resemble what 100 percent fruit juice looks like. Fruit-flavored drinks often contain added dyes, such as caramel coloring, which the Center for Science in the Public Interest recommends you limit or avoid altogether. Many fruit-flavored juice drinks contain high-fructose corn syrup or other artificial sugars, which are additional substances that you should limit in your diet.
Pure 100 percent fruit juice concentrate helps you meet your daily fruit requirement. Compared to fruit drink concentrate, 100 percent fruit juice concentrate contains key nutrients that help support good health. A 1 cup serving of 100 percent orange juice concentrate contains 96.8 mg vitamin C and a 1 cup serving of 100 percent apple juice concentrate contains 301 mg potassium. A fruit drink concentrate contains just 154 mg potassium and 11.2 mg vitamin C. Some 100 percent fruit juice concentrates also contain calcium and iron.
Keep in mind that whole fruit is better than 100 percent fruit juice concentrate because it supplies higher levels of most nutrients and also contains several grams of fiber. Whole fruit is often lower in calories as well. Stick to just one serving of juice per day to help keep your calorie count healthy, as well as leave room in your diet for whole fruits.
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