Top 10 Fruits to Juice
When it comes to juicing fruit, there’s only one key rule:
BE MINDFUL OF YOUR SUGAR
Yes, the sweetness of fruit comes at a price and it’s called fructose—natural sugar, but sugar all the same. And that’s a mistake that juicing newbies often make—too much fruit, not enough vegetables, and sugar. (For that reason, we advise that those new to juicing check out some of our recipes before experimenting on their own.)
Fruits for Sweetness
These first five fruits are some of our favorite sweetening agents. It is imperative that you pay attention to how much of each you are using, because these are higher in sugar than you might think and it adds up quickly. They are all deliciously nutritious and perfect for when you get tired of using apples and oranges and are craving something a little different.
- Pineapples
1 cup (165g) = 16.3g sugar
| THE NUTRIENT CONTENT OF 1 CUP OF PINEAPPLE (165g) | ||||||
| Calcium | Choline | Copper | Folate | Iron | Magnesium | |
| Amount | 21.5mg | 9.1mg | 0.2mg | 29.7mcg | 0.5mg | 19.8mg |
| DV | 2% | — | 9% | 7% | 3% | 5% |
| Manganese | Niacin | Pantothenic Acid | Potassium | Riboflavin | Thiamin | |
| Amount | 1.5mg | 0.8mg | 0.4mg | 180mg | 0.1mg | 0.1mg |
| DV | 76% | 4% | 4% | 5% | 3% | 3% |
| Vitamin A | Vitamin B6 | Vitamin C | ||||
| Amount | 95.7IU | 0.2mg | 78.9mg | |||
| DV | 2% | 9% | 131% | |||
- Lychee
1 cup (190g) = 29g sugar
The lychee fruit is similar to the rambutan (which is Indonesian for “hairy;” Google it and you’ll see why) and both are delicious. Lychee are native to the Guangdong and Fujian provinces of Chine; in fact, another name for the lychee is the “Chinese strawberry” due to its appearance and place of origin
| THE NUTRIENT CONTENT OF 1 CUP OF LYCHEE (190g) | ||||||
| Choline | Copper | Folate | Iron | Magnesium | Manganese | |
| Amount | 13.5mg | 0.3mg | 26.6mcg | 0.6mg | 19.0mg | 0.1mg |
| DV | — | 14% | 7% | 3% | 5% | 5% |
| Niacin | Phosphorus | Potassium | Riboflavin | Selenium | Vitamin B6 | |
| Amount | 1.1mg | 58.9mg | 325mg | 0.1mg | 1.1mcg | 0.2mg |
| DV | 6% | 6% | 9% | 7% | 2% | 10% |
| Vitamin C | ||||||
| Amount | 136mg | |||||
| DV | 226% | |||||
- Carrots
1 cup, chopped (128g) = 6g sugar
We are aware that carrots are not a fruit, but they are often used to add sweetness to juice, thus its inclusion on this list. They are a nutrient powerhouse and are particularly known for their insanely high vitamin A concentration. You’ve probably heard about the effect that carrots have on eyesight; it’s been repeated enough that it almost sounds like an old wives’ tale, but the beta-carotene, which the body turns into vitamin A, is actually important for the health of our vision, teeth, skin, and bones.
| THE NUTRIENT CONTENT OF 1 CUP OF CARROTS, CHOPPED (128g) | ||||||
| Calcium | Choline | Copper | Fluoride | Folate | Iron | |
| Amount | 42.2mg | 11.3mg | 0.1mg | 4.1mcg | 24.3mcg | 0.4mg |
| DV | 4% | — | 3% | — | 6% | 2% |
| Magnesium | Manganese | Niacin | Phosphorus | Potassium | Riboflavin | |
| Amount | 15.4mg | 0.2mg | 1.3mg | 44.8mg | 410mg | 0.1mg |
| DV | 4% | 9% | 6% | 4% | 12% | 4% |
| Thiamin | Vitamin A | Vitamin B6 | Vitamin C | Vitamin E | Vitamin K | |
| Amount | 0.1mg | 21383IU | 0.2mg | 7.6mg | 0.8mg | 16.9mcg |
| DV | 6% | 428% | 9% | 13% | 4% | 21% |
- Cantaloupe
Cantaloupe’s high water content makes it the perfect addition to any after-workout juice break and its sweetness, along with a host of beneficial nutrients, goes great when mixed with leafy greens. Plus, the water content can help dilute a particularly strong-tasting juice. (Celery and cucumber also work in this capacity)
| THE NUTRIENT CONTENT OF 1 CUP OF CANTALOUPE, DICED (156g) | ||||||
| Choline | Copper | Fluoride | Folate | Iron | Magnesium | |
| Amount | 11.9mg | 0.1mg | 1.6mcg | 32.8mcg | 0.3mg | 18.7mg |
| DV | — | 3% | — | 8% | 2% | 5% |
| Manganese | Niacin | Phosphorus | Potassium | Selenium | Thiamin | |
| Amount | 0.1mg | 1.1mg | 23.4mg | 417mg | 0.6mcg | 0.1mg |
| DV | 3% | 6% | 2% | 12% | 1% | 4% |
| Vitamin A | Vitamin B6 | Vitamin C | Vitamin K | Zinc | ||
| Amount | 5276IU | 0.1mg | 57.2mg | 3.9mcg | 0.3mg | |
| DV | 106% | 6% | 95% | 5% | 2% | |
- Additionally, if you ever happen to come across raw, fresh acerolas, also known as West Indian cherries and Barbados cherries, buy them. They have one of the highest vitamin C concentrations, as well as a host of other benefits. We would have included them on this list as an entry, but we have never
- Sour cherries
Having trouble sleeping? A glass of juice sweetened with cherries (any variety) might be able to help with that. Cherries have melatonin in them, a substance that soothes neurons and makes us sleepy. It can also help neurosis and headaches.
| THE NUTRIENT CONTENT OF 1 CUP OF SOUR CHERRIES, WITHOUT PITS (155g) | ||||||
| Choline | Copper | Folate | Iron | Magnesium | Manganese | |
| Amount | 9.5mg | 0.2mg | 12.4mcg | 0.5mg | 13.9mg | 0.2mg |
| DV | — | 8% | 3% | 3% | 3% | 9% |
| Niacin | Phosphorus | Potassium | Riboflavin | Vitamin A | Vitamin B6 | |
| Amount | 0.6mg | 23.2mg | 268mg | 0.1mg | 1988IU | 0.1mg |
| DV | 3% | 2% | 8% | 4% | 40% | 3% |
| Vitamin C | Vitamin E | Vitamin K | Zinc | |||
| Amount | 15.5mg | 0.1mg | 3.3mcg | 0.2mg | ||
| DV | 26% | 1% | 4% | 1% | ||
Berries—Your New Best Friends
However, when it comes to juicing fruit, berries are one of your healthiest options, as they are naturally low in sugar, full of nutrients, and, in many cases, quite sweet.
- Raspberries
1 cup (123g) = 5g sugar
Raspberries can aid weight loss endeavors, improve the appearance of skin, promote healthy vision, prevent infections and fight cancer, and provide protection to cells. The raspberry’s leaves are often used by women to help regulate their menstrual cycle, as well as to make pregnancy more bearable.
| THE NUTRIENT CONTENT OF 1 CUP OF RASPBERRIES (123g) | ||||||
| Calcium | Choline | Copper | Folate | Iron | Magnesium | |
| Amount | 30.7mg | 15.1mg | 0.1mg | 25.8mcg | 0.8mg | 27.1mg |
| DV | 3% | — | 6% | 6% | 5% | 7% |
| Manganese | Niacin | Pantothenic Acid | Phosphorus | Potassium | Vitamin B6 | |
| Amount | 0.8mg | 0.7mg | 0.4mg | 35.7mg | 186mg | 0.1mg |
| DV | 41% | 4% | 4% | 4% | 5% | 3% |
| Vitamin C | Vitamin E | Vitamin K | Zinc | |||
| Amount | 32.2mg | 1.1mg | 9.6mcg | 0.5mg | ||
| DV | 54% | 5% | 12% | 3% | ||
- Strawberries
1 cup, halves (152g) = 7g sugar
Besides being full of nutrients, strawberries also have high levels of nitrate, which promose blood and oxygen flow to the muscles. Scientists say that eating strawberries before a workout can increase endurance and burn more calories
| THE NUTRIENT CONTENT OF 1 CUP OF STRAWBERRIES, HALVES (152g) | ||||||
| Choline | Copper | Fluoride | Folate | Iron | Magnesium | |
| Amount | 8.7mg | 0.1mg | 6.7mcg | 36.5mcg | 0.6mg | 19.8mg |
| DV | — | 4% | — | 9% | 3% | 5% |
| Manganese | Niacin | Phosphorus | Potassium | Vitamin B6 | Vitamin C | |
| Amount | 0.6mg | 0.6mg | 36.5mg | 233mg | 0.1mg | 89.4mg |
| DV | 29% | 3% | 4% | 7% | 4% | 149% |
| Vitamin E | Vitamin K | |||||
| Amount | 0.4mg | 3.3mcg | ||||
| DV | 2% | 4% | ||||
- Blueberries
1 cup (148g) = 15g
The anti-oxidant rich blueberry improves nighttime vision, protects against memory loss, an contains antibacterial and antiviral compounds that make them useful as an anti-infection agent. Fun fact: the blueberry is the state berry of Maine (fitting, as they produce the most wild blueberries in the States) and it is the official berry of Nova Scotia.
| THE NUTRIENT CONTENT OF 1 CUP OF BLUEBERRIES (148g) | ||||||
| Choline | Copper | Folate | Iron | Magnesium | Manganese | |
| Amount | 8.9mg | 0.1mg | 8.9mcg | 0.4mg | 8.9mg | 0.5mg |
| DV | — | 4% | 2% | 2% | 2% | 25% |
| Niacin | Phosphorus | Potassium | Riboflavin | Thiamin | Vitamin B6 | |
| Amount | 0.6mg | 17.8mg | 114mg | 0.1mg | 0.1mg | 0.1mg |
| DV | 3% | 2% | 3% | 4% | 4% | 4% |
| Vitamin C | Vitamin E | Vitamin K | Zinc | |||
| Amount | 14.4mg | 0.8mg | 28.6mcg | 0.2mg | ||
| DV | 24% | 4% | 36% | 2% | ||
- Blackberries
1 cup (144g) = 7g
Blackberries, like many other berries, are packed with anti-oxidants. Their dark blue color comes from anthcyanins, a phytonutrient that protects the brain from oxidative stress and might even help with aging conditions, such as dementia. They are also proven cancer-fighters, particular in cancers of the GI tract.
| THE NUTRIENT CONTENT OF 1 CUP OF BLACKBERRIES (144g) | ||||||
| Calcium | Choline | Copper | Folate | Iron | Magnesium | |
| Amount | 41.8mg | 12.2mg | 0.2mg | 36.0mcg | 0.9mg | 28.8mg |
| DV | 4% | — | 12% | 9% | 5% | 7% |
| Manganese | Niacin | Pantothenic Acid | Phosphorus | Potassium | Vitamin A | |
| Amount | 0.9mg | 0.9mg | 0.4mg | 31.7mg | 233mg | 308IU |
| DV | 47% | 5% | 4% | 3% | 7% | 6% |
| Vitamin C | Vitamin E | Vitamin K | Zinc | |||
| Amount | 30.2mg | 1.7mg | 28.5mcg | 0.8mg | ||
| DV | 50% | 8% | 36% | 5% | ||
- Goji berries
100g = 13g sugar
Native to the Himalayan Mountains of Tibet, Goji berries are one of the most nutrient-dense foods on earth. What makes them special is that they give you large amounts trace minerals and nutrients that most other foods have in small quantities, such as selenium, copper, and riboflavin, plus 100g of Goji berries has 50% of your daily iron—pretty impressive for a berry.
| THE NUTRIENT CONTENT OF 100g GOJI BERRIES | ||||||
| Calcium | Copper | Iron | Potassium | Riboflavin | Selenium | |
| Amount | 100mg | 2.0mg | 9.0mg | 840mg | 1.3mg | 63.7mcg |
| DV | 10% | 100% | 50% | 24% | 75% | 91% |
| Thiamin | Vitamin A | Vitamin C | Zinc | |||
| Amount | 0.1mg | 9000IU | 19.2mg | 2.7mg | ||
| DV | 10% | 180% | 32% | 18% | ||
