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.

  1. 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%
  1. Lychee

1 cup (190g) = 29g sugar

lycheeThe 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%
  1. 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%
  1. 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
  1. 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.

  1. 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%
  1. 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%
  1. 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%


Click Here to Leave a Comment Below

Leave a Reply:

Warning: Missing argument 2 for Jetpack_Subscriptions::comment_subscribe_init() in /home/juicerfanatics/public_html/wp-content/plugins/jetpack/modules/subscriptions.php on line 602