Which is Better - Fresh Fruits or Fresh Juice?
Tim Klein
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Diets Premium Expert • 19.03.2026
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Scientifically reviewed by a clinical dietitian:
This article has been peer-reviewed for adherence to IŻŻ, WHO, and PTGiP clinical nutritional standards.
| Diets Premium Expert Tim Klein | min read 6 min | Scientifically reviewed by a clinical dietitian 19.03.2026 |
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Key Takeaways
The sun rays penetrating through the window and the vacation atmosphere encourage us to satisfy our thirst with a deliciously tasting freshly squeezed juice. Can consuming juices have health benefits? Can juice replace the intake of fruits?
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Distinctions among juices, reconstituted juices, and nectars concerning composition and quality
The current Directive of the European Parliament and Council of 19 April 2012 precisely defines what juices and nectars are and the list of additives that can be added by the producer. It is important to highlight the significant differences among drinks, juices, and fruit nectars. The drink may (but does not have to) contain fruit juice and, unlike nectares and juices, it may contain preservatives, artificial colours, and sweeteners. Such products should not be included in the diet. The best choice is always fruit juice, as the addition of sugar and sweeteners to fruit juices is prohibited. Fruit juice is a product made from the edible parts of fruit from healthy, ripe, fresh, or chilled fruits. Reconstituted juice from concentrated juice is made by adding water to concentrated juice (adding sugar, sweeteners, or honey is prohibited). Nectar is made by adding water to concentrated juices, fruit juices, or reconstituted fruit juice from concentrated juice with or without the addition of sugar or honey. In the case of juices and nectars, the addition of natural flavourings, vitamins and minerals, pulp, and tissue is allowed. It is forbidden to add colourings and preservatives to juices and nectars. However, juices and nectars contain naturally occurring sugar from fruits, which is a source of energy.
Nutritional Attributes and Health Benefits
Comparing the nutritional properties of fresh oranges with the nutrients of orange juice. Source: Iwanow K. , Kunachowicz H. , Nadolna I. , Nutritional value of selected foodstuffs and typical foods, Warsaw 2011.
Benefits of ingesting juices
Fruit juices are a good (however not the best) way to acquire vitamins and certain minerals. Contrary to the popular notion, the glycemic index of e.g. orange juice or apple juice is not considerably higher compared to the IG of fresh fruits (IG for apple = 36, for apple juice = 41). Therefore, they can be a better snack option than e.g. chocolate, but will never replace the whole fruit. This fact is particularly significant in the case of children's diet.
Fruit juices in the dietary menu of children
According to the recommendations of the American Academy of Pediatrics, fruit juices should not be served to children who have not yet reached the age of 12 months. Experts state that consuming juices during the first 12 months of life has no impact on health. Children aged 1-3 years are advised to limit their juice intake to 120 ml per day. Children and adolescents aged 3-18 years are not recommended to consume portions larger than an incomplete glass of drink in a day. It is commonly believed that excessive consumption of juices can contribute to obesity, which can easily lead to uncontrolled weight gain, especially if a child (even an adult) satisfies their thirst through fruit juices. For example, consuming a liter and a half of orange juice can provide over 600 calories.
Summary
Undoubtedly, consuming whole fruits yields significantly greater health benefits. Each individual concerned with a healthy diet should have two daily portions on their menu. Fruit beverages are not entirely unwanted, yet their intake should be confined to around 250 ml daily and should not replace water. The subsequent table will certainly facilitate the decision-making process when the question arises, whether to opt for fruit or juice.
Characteristics of juices and fruits
("+"/"-") – the product is equipped with a certain characteristic or not.
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