A 250 ml glass of 100% apple juice provides about 115 kcal and 24 g of natural sugar, with some potassium and polyphenols but little fibre and very little vitamin C unless fortified. Its main benefits are hydration and gentle digestibility; cloudy juice keeps more polyphenols than clear.
Key facts at a glance
- Per 100 ml: about 46 kcal and 9.6 g sugar.
- Vitamin C: about 1 mg per 100 ml unless added.
- Cloudy vs clear: cloudy keeps more polyphenols.
- Diluted apple juice is sometimes suggested for mild dehydration in children.
- Too much can cause loose stools in toddlers (sorbitol and fructose).
Apple juice nutrition
| Nutrient | Per 100 ml | Per 250 ml |
|---|---|---|
| Energy | 46 kcal | about 115 kcal |
| Sugars | 9.6 g | about 24 g |
| Potassium | 101 mg | about 250 mg |
| Fibre | 0.2 g | 0.5 g |
| Vitamin C (unfortified) | about 1 mg | about 2 mg |
Source: USDA FoodData Central, unsweetened apple juice.
Benefits and drawbacks
| Benefits | Drawbacks |
|---|---|
| Hydrating and palatable | High in natural sugar |
| Some polyphenols, more in cloudy juice | Little fibre |
| Gentle on the stomach | Low vitamin C unless fortified |
| Diluted, can help mild dehydration in children | Can cause diarrhoea in toddlers in large amounts |
How much to drink
- Adults: one small glass (150–250 ml) a day.
- Children 1–3: up to 120 ml; ages 4–6: up to 180 ml (AAP).
- Under 12 months: none unless advised by a doctor.
Frequently asked questions
Is apple juice good for you?
In small amounts, yes. It hydrates and supplies some polyphenols, but whole apples are better overall.
Is cloudy apple juice healthier than clear?
Cloudy juice keeps more polyphenols, so it has a slight edge.
Does apple juice help constipation?
It contains sorbitol and fructose, which can have a mild laxative effect, especially in children.
Does apple juice have vitamin C?
Very little naturally. Many brands add vitamin C; check the label.
Apple juice from ACM Beverage
ACM Beverage supplies 100% apple juice for OEM and private label customers. See the 1 L 100% apple juice. Related reading: clear vs cloudy apple juice and quality specs and fruit juice for children.
