5/9/2019 Juicing 101: Nutrition Tips for Consumers | Nutrition.

gov

Home About Nutrition.gov Other Gov Sites FAQ Contact Us En Español

Home » Shopping, Cooking, & Meal Planning

Search Nutrition.Gov
Juicing 101: Nutrition Tips for Consumers
USDA. NAL. Food and Nutrition Information Center.
Juicing in the home has gained popularity in recent years, but is it good for you? You may have read or heard things like “juice
Search all USDA cleanse,” “detox,” or that juicing is a good way to lose weight. Juicing is a term that refers to combining fruits and/or vegetables
Advanced Search in a juicer or juicing machine, which breaks these foods down into a liquid form.
The Dietary Guidelines for Americans 2010 (DGA) reports that most Americans over the age of four years are not eating
enough fruits and vegetables, and do not get enough dietary fiber, important minerals such as folate, potassium, magnesium, or
vitamins A, C, and K in their diet. Fruits and vegetables are also a good source of folate which is especially important for women
Browse by Subject
who may become pregnant. Juicing can be one way to add more fruits and/or veggies into your day. With so much information
Dietary Supplements available in the media, it can sometimes be difficult to know what’s true and what’s false. Read the following Q&A to get the
facts on juicing.
Questions To Ask
Before Taking Vitamin Are there benefits to adding juicing into my eating plan?
and Mineral
This depends on many factors including your lifestyle, dietary preferences, health conditions, etc. The DGA recommends that
the majority of fruit intake come from whole fruits, including canned, frozen and dried forms. Juicing can be one way to increase
Supplements
your nutrient intake, and incorporate a variety of fruits and vegetables that you may not normally eat, such as kale or spinach,
Herbal Supplements however you should not rely on juice as your sole source of fruit or vegetable intake. To improve taste, some juicing recipes
Dietary Supplements may include added sugars, such as sugar, honey, turbinado, raw sugar, maple syrup or molasses. Most Americans need to
for Athletes reduce their intake of added sugars. Choose juicing recipes that don’t include these ingredients or use non-caloric sweeteners
instead.
Frequently Asked
Questions (FAQs) Will juicing provide all the nutrients I need in my diet?
Safety and Health No. Juicing can be a good way to introduce new fruits and vegetables, but a diet containing only these ingredients is missing
some major nutrients. For example, protein and fat will only be present in very small amounts, so they will need to be obtained
Claims
from other foods. Important vitamins and minerals like vitamin D, calcium, and iron may also be lacking. In addition, the
Vitamin and Mineral amount of fiber may be reduced if the skin and pulp are removed in the juicing process. If you choose to juice, incorporate it
Supplements into a healthy eating plan that includes foods from a variety of sources such as whole grains, fat-free or low-fat milk and milk
products, and protein foods. You can read more about building a healthy eating pattern in Let's Eat for the Health of it
Food Assistance Programs
[PDF|968 KB].
Supplemental
Nutrition Assistance
Is there a difference between a juice and a smoothie?
Yes. A smoothie typically contains fruits and/or vegetables, but other ingredients, such as milk, yogurt or protein powder, may
Program (SNAP)
be added as well. Smoothies can contain lots of ingredients: flaxseed, green tea, kefir, herbs and more. This is another option to
Child Nutrition increase consumption of fruits and vegetables, which may also increase your intake of calories and nutrients, like protein,
Programs vitamins and minerals. Juicing typically includes just the fruit and/or vegetable that has been liquefied. Some juicers remove
WIC - Women, fiber from the whole fruit or vegetable. Fiber is an important nutrient and many Americans need more fiber in their diets. Read
Infants, and Children on for more about fiber below.

Nutrition Programs for Will you always lose the fiber?

Seniors No. It can depend on the types of fruits and vegetables you use, as well as the equipment, and your personal preference. There
are some products that do not extract, or remove the pulp, such as a blender. If you would like to keep the pulp in your juice,
Food Distribution
be sure to research the properties and functions of the equipment you are considering.
Programs
Will juicing help me lose weight?
Life Cycle Not necessarily. A juice may contain a considerable amount of calories which should be taken into consideration when managing
Infants your weight. In order to maintain your body weight, you must expend, or “burn” the same amount of calories that you
Toddlers consume, and therefore taking in more calories than you use will lead to weight gain. For example, if your daily calorie needs
are about 1600, and you consume 2100, you will experience weight gain, which may not be desirable depending on your
Children
current weight status. Try these tools to help you understand your daily calorie needs, and to get a better idea of how many
Teens calories are in your juice:
Men
USDA National Nutrient Database for Standard Reference
Women SuperTracker's Food Tracker
Older Individuals My Recipe

Nutrition and Health Should I talk to my doctor before juicing?

Issues Yes. Juicing is not appropriate for everyone. For example, if you have diabetes or kidney disease, you may need to limit, or
monitor your intake of certain nutrients such as carbohydrates, potassium or phosphorus, and adding certain fruits or
AIDS/HIV
vegetables may not be recommended. For example, fruits such as melon and banana are high in potassium, and someone with
Cancer kidney disease may be instructed to avoid these foods. Also, a juice made of mostly fruits can be high in carbohydrates, and
Diabetes could cause a rise in blood sugar, which could be problematic, especially in diabetics. In addition, juicing may also be a source
of considerable calories, depending on the size, and content of the juice you make. Consuming excess calories can lead to
Digestive Disorders
weight gain, which can increase risk of developing chronic diseases such as heart disease and type 2 diabetes. Talk to your
Eating Disorders doctor, registered dietitian, or other healthcare professional to help you determine if juicing is a healthy option for you.
Food Allergies and
Will juicing reduce my risk for certain diseases?
Intolerances
The Dietary Guidelines state that that intake of at least 2 ½ cups of vegetables and fruits per day is associated with a reduced
Heart Health risk of cardiovascular disease, including heart attack and stroke. In addition, fruits and vegetables contain more fiber when
High Blood Pressure eaten whole, which may reduce your risk of obesity, type 2 diabetes, and cardiovascular disease. Fiber can also play a role in
Kidney Disease
providing a feeling of fullness, and promoting healthy laxation. Most Americans don’t consume enough dietary fiber, and should
increase their consumption of whole fruits and vegetables to help meet the recommendation for fiber. Since juicing fruits and
Osteoporosis vegetables can sometimes remove some of the fiber, it is not clear what the relationship is between juicing and health. If you
Overweight and choose to juice, try adding the leftover pulp from your juice to soups or muffins to help add the fiber into your diet.
Obesity
Will juicing help to detoxify my body?
Frequently Asked There is no evidence showing the benefits of a juicing detox, juice cleanse or juice fast, which is when one drinks only juice and
Questions (FAQ)

https://www.nutrition.gov/subject/shopping-cooking-meal-planning/juicing-101 1/2
5/9/2019
Shopping, Cooking, &
Meal Planning
Food Labels
Food Preparation and
Safety
Farmers Markets
Recipes
Ethnic Cooking
Food Shopping and
Meal Planning
Food Storage and
Preservation
Emergency Food
Supplies
Frequently Asked
Questions (FAQs)
Smart Nutrition 101
Food and Nutrition
Apps and Blogs
MyPlate Resources
Printable Materials
and Handouts
Healthy Eating
Frequently Asked
Questions (FAQs)
Weight Management
Body Image
Strategies for Success
Physical Activity
Interactive Tools
Frequently Asked
Questions (FAQs)
Weight Management
for Youth
What You Should
Know About Popular
Diets
Juicing 101: Nutrition Tips for Consumers | Nutrition.gov
does not eat any solid foods for a set period of time. Doing this doesn’t detoxify your body. Your body naturally filters and
removes most toxins.
How much should I expect to spend?
Juicing machines can be costly, and could range from $50 to $500 or more. In addition, depending on the quantity or type of
fruits and vegetables you use, you may see an increase in your grocery bill. You can try using frozen or canned foods to help
manage your budget, and look for options that are low in sodium and added sugars, such as fruit canned in water or lite syrup.
Fruits and vegetables from your home garden are also a good option. Learn how to plan, shop, and budget your trip to the
grocery store using resources available to you by visiting Shopping, Cooking and Meal Planning from www.Nutrition.gov.
What are some other things to consider?
Wash your fruits and vegetables thoroughly under running water just before eating, cutting or putting them in
the juicer. Do not use soap, detergent, or commercial produce washes. If you are cutting your produce, use a
clean knife and cutting board, as well as a clean juicer. Make only what you are able to drink or refrigerate in
clean, covered containers. Wrap any leftover portions of fruits and vegetables tightly and refrigerate. They will
keep for a day or two in the refrigerator; after that they may spoil. Be careful when washing your juicer, as
many contain sharp blades or other surfaces that might be harmful if mishandled, and clean it thoroughly after
every use.
If you buy fresh squeezed juice from a store or juicing stand, be aware that these may contain harmful bacteria
if they have not been pasteurized, or treated to kill harmful bacteria. Unpasteurized (raw) juices are not
recommended for those at risk for foodborne illness, such as children, the elderly, and people with weakened
immune systems. Those at risk should look for a warning label before purchasing. More information about food
safety can be found on the Food Safety Education page of the FSIS website, or Nutrition.gov’s Food
Storage and Preservation page under Shopping, Cooking and Meal Planning.
Juicing should not be used as a quick way to lose weight. Consuming only fruits and vegetables, even though
they are nutritious, is not considered a balanced diet. A healthy weight loss goal is ½ to 2 pounds per week, and
can be achieved with healthy eating and activity habits. Talk with your doctor about safe and effective ways to
control your weight. You can also visit the Weight and Obesity page of the FNIC website for more
information and resources.
Are there any other resources I might find helpful?
Check out these links for more information on fruits and vegetables, recipes, and other ways to eat a healthful diet:
ChooseMyPlate.gov: Find videos, tips, and interactive tools such as the SuperTracker, which allows you to get
a personalized nutrition and physical activity plan.
Food FYI: Find links to information on a variety of fruits and vegetables.
Healthy Eating: Learn about your recommended fruit and vegetable intake, and other ways to consume a well-
balanced diet.
Best Bones Forever: Smoothies
What's Cooking? USDA Mixing Bowl: Find juice recipes along with others you can incorporate your leftover
items or pulp into later.
Nutrition Through the Seasons: Learn to juice in season. Lower your costs and try new fresh foods after
looking at this list of foods available each season.
Dietary Guidelines for Americans 2010: See recommendations for fruit and vegetable intake along with the
many nutrients and health benefits.
Nutrition Information for Raw Fruits, Vegetables, and Fish
Delicious, Heart Healthy Recipes

What's In Food ..........................................

Carbohydrates Questions or comments? Contact Us
Fats
Fiber
Food Additives
Phytonutrients
Proteins
Salt & Sodium
Vitamins & Minerals
What's in Food FAQs

USDA Research,
Education, and Economics
Resources

Last Modified: May-08-2019

Sign up Sign Up for Email Updates Go

Nutrition.gov Home | USDA.gov | Food and Nutrition Information Center | National Agricultural Library | USA.gov | Site Map
FOIA | Accessibility Statement | Privacy Policy | Non-Discrimination Statement | Information Quality | WhiteHouse.gov

https://www.nutrition.gov/subject/shopping-cooking-meal-planning/juicing-101 2/2