What Juice Has The Least Sugar? And Which Has The Most?

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What juice has the least sugar? And Which has the most? Juice, juice, juice. It’s that drink we all go for when we want a flavorsome drink that isn’t water (according to Statista we drink 18 liters of the stuff each year). But if you are watching your sugar intake then which juice should you reach for? Which types of juice have the least sugar? And which juice type contains the most sugar? Well, I am pretty well placed to give you some advice on this as I have already written posts looking at the sugar content of the 12 main types of single juices. In these posts, I established general rules as to the total sugar content of these juices. So, I decided it would be super helpful to put together an overview article essentially comparing the sugar content of the main types of juice and trying to draw some conclusions on which juice has the least sugar. And which juices have the most sugar?

Which Juice Has The Least Sugar?

As a general rule unsweetened pure cranberry juice is one of the lowest sugar juices, as it tends to contain 7g-11g of total sugar per 8oz serving. Watermelon juice and unsweetened grapefruit are also lower-sugar juices. On average there are 17g-21g of total sugar in an 8oz serving of unsweetened grapefruit juice. There tends to be 18g-19g of total sugar in an 8oz serving of unsweetened watermelon juice.

Which Juice Has The Most Sugar?

As a general rule the juice that contains the most sugar tends to be grape juice which contains 35g-40g of total sugar per 8oz serving. Pomegranate juice also tends to be high in total sugar at 32g-40g, but there doesn’t tend to be added sugar in pomegranate.

Ranking Sugar Content of Juices

In this section, I will go through each of the main types of juices and rank them based on sugar content. For each type of juice (grape, cherry, orange, apple, etc.) I will detail the sugar content range and let you know what the lowest sugar options available are.

1. Grape Juice

Grape juice is one of the highest-sugar juices out there. As a general rule there are 35g-40g of total sugar in an 8oz serving of pure grape juice. Some grape juices contain added sugar, and some don’t. Grape juice that has sugar added tends to contain 27g-33g of total sugar.

The good news is that I have found a few lower-sugar diet and light grape juices. The lowest sugar one I came across is Welch’s Diet Concord Grape Juice, which is stevia-sweetened and contains just 1g of total sugar per 8oz serving.

You can find this awesome low-sugar grape juice on Amazon here. I did also manage to find a few other lower-sugar grape juices that contain 11g of total sugar per 8oz serving. If you want to find out more about then make sure to check out the post I wrote all about the sugar content of grape juice here – Is Grape Juice High in Sugar?

2. Pomegranate Juice

Pomegranate juice tends to have a high total sugar content coming in at 32g-40g of total sugar per 8oz serving. The good news is that most pomegranate juices do not contain added sugar!

The lowest sugar pure pomegranate juice I came across in my search is Lakewood Organic Pomegranate Juice which contains 32g of total sugar and 0g of added sugar per 8oz serving.

You can find Lakewood pomegranate juice on Amazon here.

POM’s blended Pomegranate juices with blueberry or cherry also contain 32g of total sugar. You can read more about it in the post I wrote looking at the sugar content of POM juices – Is Pom High in Sugar? You’ll be Surprised.

3. Cherry Juice

Cherry juice, like pomegranate juice, is another higher total sugar juice that doesn’t tend to contain added sugar. As a general rule there are 24g-42g of total sugar and 0g of added sugar in an 8oz serving of pure cherry juice. There is not a huge difference in sugar content between dark cherry and tart cherry juice.

The lowest-sugar cherry juice I came across is Ocean Spray Pure Unsweetened Tart Cherry which contains 24g of total sugar per 8oz serving.

You can find Ocean Spray Pure Unsweetened Cherry Juice on Amazon here.

4. Cranberry Juice Cocktails

Okay, so I have actually separated cranberry juice cocktails and pure unsweetened cranberry juice on this list because their sugar contents are so different. Cranberry juice cocktails always contain added sugar and 25g-30g of total sugar per 8oz serving. Read on to find out about the sugar content of pure unsweetened cranberry juices (hint – it’s much lower!).

5. Fruit Punch

As a general rule there are 24g-30g of total sugar in an 8oz serving of fruit punch. Some fruit punch juices such as Welch’s, Simply and Minute Maid contain added sugar. Other fruit punch juices such as Tropicana and Mott’s do not contain added sugar.

If you want to enjoy a fruit punch flavored drink but without all of the sugar, then a fruit punch power that you add to water may work for you. For example, Crystal Light Sugar-Free Fruit Punch On-The-Go Powdered Drink Mix is sweetened with aspartame and acesulfame potassium and contains 0g of sugar per serving. It can be found on Amazon here.

You can read more about the sugar content of fruit punch and lower sugar options available here in the post I wrote on the topic – How Much Sugar is in Fruit Punch?

6. Mango Juice

Some mango juices contain added sugar, but there are some added sugar-free mango juices too. As a general rule, an 8oz serving mango juice contains 21g-40g of total sugar. The lowest sugar pure mango juice I came across is Ceres all-natural mango juice which contains 21g of total sugar per serving.

You can find Ceres mango juice on Amazon here.

The lowest-sugar mango juice I found is Goya Diet Mango Juice which is sweetened with sucralose and neotame and contains 9g of total sugar per 8oz serving. You can find Goya Diet Mango Juice on Amazon here.

You can read more about the sugar content of mango juice here in the post I wrote on the topic – Does Mango Juice Contain Sugar? You Will Be Surprised!

7. Peach Juice

There are 22g-38g of total sugar in an 8oz serving of peach juice. A lot of peach juices contain added sugar but there are some that don’t. The lowest sugar pure peach juice I came across is Georgia’s pure organic peach juice.

Georgia’s peach juice contains 22g of total sugar and 0g of added sugar per 8oz swerving. You can find Georgia’s peach juice on Amazon here.

The lowest sugar peach juice overall that I came across is Goya Diet Peach Juice, which does contain sweeteners (sucralose and neotame). Goya Diet Peach Juice contains 8g of total sugar per 8oz serving.

You can find Goya Diet Peach Juice on Amazon here. You can read more about the sugar content of peach juice here in the post I wrote on the topic – How Much Sugar is in Peach Juice? You Need To Know This!

8. Apple Juice

As a general rule regular apple juice tends to contain 23g-30g of naturally occurring sugar per 240ml serving. Most apple juices don’t contain added sugar. There are light apple juices available on the market which contain 10g-12g of total sugar per serving.

The lowest-sugar apple juice I came across is 365 by Whole Foods Market Organic Reduced Sugar Apple Juice which contains 10g of total sugar. This apple juice does not contain any sweeteners. You can find 365’s reduced sugar apple juice on Amazon here.

You can read more about the sugar content of apple juice here in the post I researched and wrote on the topic – Is Apple Juice High in Sugar? Let’s Find Out.

9. Pineapple Juice

As a general rule, pineapple juice contains 21g-30g of total sugar per 240ml serving. Most, but not all, pineapple juices are added sugar-free.

One of the lower-sugar pineapple juices available is Heaven & Earth 100% Queen Pineapple Juice which contains 0g of added sugar and 23g of total sugar per 240ml serving. You can find Heaven & Earth Pineapple Juice on Amazon here.

If you want to read more about the sugar content of pineapple juice, you can here in the post I wrote on the topic – Is Pineapple Juice High in Sugar?

10. Orange Juice

As a general rule there are 22g-26g of total sugar in a 240ml serving of pure orange juice. None of this sugar is added – it is all naturally occurring from the oranges. As a general rule, there are 9g-11g of total sugar in a 240ml glass of “light” stevia-sweetened orange juice.

One lower-sugar orange juice is Whole Foods Market Organic Light Orange Juice which is stevia-sweetened and contains 10g of total sugar per 8oz serving. You can find it on Amazon here.

If you want to read more about the sugar content of orange juice, you can here in the post I wrote on the topic – Is There A Lot of Sugar in Orange Juice?

11. Watermelon Juice

As a general rule, a lot of watermelon juices contain added sugar. Watermelon juices with added sugar tend to contain 21g-28g of total sugar per 240-250ml serving. Pure watermelon juice that does not contain added sugar tends to be a lower-sugar juice. Added sugar-free watermelon juice tends to contain 18g-19g of total sugar per 240-250ml serving.

The lowest sugar pure watermelon juice I came across in my search is Evolution Fresh Cold Pressed Mighty Watermelon which contains 18g of total sugar per serving.

You can find Evolution watermelon juice on Amazon here.

If you are looking for a pure juice that is lower in sugar but still tastes sweet, then my recommendation is watermelon juice. It is comparatively low in sugar compared to other juices but is still sweet tasting. Unsweetened Grapefruit and cranberry juice can be even lower in sugar, but they do taste very bitter.

You can read more about the sugar content of watermelon juice here in the post I wrote on the topic – Is There A Lot Of Sugar In Watermelon Juice?

12. Grapefruit Juice

As a general rule, grapefruit juice is one of the lowest-sugar juices out there. An 8oz serving of pure grapefruit juice tends to contain 17g-21g of sugar per serving. Some grapefruit juices contain added sugar.

There are also some diet grapefruit juices available too such as Langers 5 Juice Cocktail Ruby Red Grapefruit Juice which contains 1g of sugar per 8oz serving and can be found on Amazon here.

13. Pure Unsweetened Cranberry Juice

I established above that cranberry juice cocktails tend to be high in added sugar and contain 25g-30g of total sugar per 8oz serving. That is because cranberries are quite bitter, so often to combat this a fair bit of sugar is added to cranberry juices. This is not the case with pure unsweetened cranberry juices. In fact, pure unsweetened cranberry juice tends to be one of the lowest sugar juices out there.

On average there is 7g-11g of total sugar in an 8oz serving of cranberry juice.

One of the lowest-sugar cranberry juices I came across is 365 by Whole Foods Market Cranberry Juice which contains 7g of total sugar per serving. You can find it on Amazon here.

Be warned though – unsweetened cranberry juice is bitter! If you want a low-sugar juice that still tastes sweet, then I recommend watermelon juice.

If you want to find out about other added sugar-free cranberry juices, then check out the sugar post I wrote – The Sugar Free Cranberry Juices You Need To Know About.

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What Juice Has The Least Sugar? And Which Has The Most? – The Final Bite

What juice has the least sugar? What have we learned from the above? Well, when it comes to juice the lowest sugar options tend to be Cranberry and Grapefruit juice. In particular, the unsweetened versions, both of which can be an acquired taste. If bitter cranberry or grapefruit juice is just not for you then watermelon tends to be the next lowest juice option.

As for the highest-sugar juices. These consist of Grape, Pomegranate, and Cherry Juices. Avoid these types of juices if you want to lower your sugar intake or pick one of the lower sugar options I listed for each of these juices.

As for the most popular varieties such as Orange and Apple juice, these can still be high in sugar, but you can limit the sugar intake by again picking one of the lower sugar options I list above and in the separate articles I wrote for each of the juices.

And Remember…