Apple juice is delicious and has many health benefits, but should you drink a lot?

Although the beverage has been around since Roman times, interest in apple juice has increased significantly in recent decades. The global apple juice market was valued at over $7 billion in 2022 and is expected to continue growing, reaching over $11 billion by 2032.

The appeal of apple juice

This growth is not only global, but also local. “Our sales have increased more than 100% in the last decade,” Will Gormly, owner of the 30-year-old Mountain Cider Company in Vermont, told Business Insider. USA Today.

He credits apple juice’s “great” taste and “nostalgia” for its continued popularity. Drinking apple juice, he explains, “reminds people of the holiday and fall activities.” He also says the drink is “a great alternative to the kids’ coffee shop because it’s caffeine-free.”

Aside from the practical benefits, apple juice also offers many nutritional benefits, although its high natural sugar content reminds us to be cautious about consuming too much.

Apple juice is made by crushing and squeezing apples. “It’s a drink that can be enjoyed hot or cold and doesn’t require any additional ingredients,” says LeeAnn Weintraub, a dietitian and nutrition consultant in Los Angeles.

However, “many people like it best when apple juice is infused with cinnamon, cloves, nutmeg, cardamom, or other spices,” she adds.

Whether flavored or not, apple juice is different from apple cider because apple juice has a lot of the fine sediment that has been filtered out, while apple juice “contains more starch and fiber,” says Caroline Susie, a registered dietitian and national spokesperson for the Academy of Nutrition and Dietetics.

Should drink apple juice in moderation

Leslie Bonci, nutritionist nutrition for the Kansas City Chiefs and founder of Active Eating Advice, adds that because apple juice is always pasteurized, apple juice is not always pasteurized.

Apple juice typically has a longer shelf life and is clearer. Apple juice is often darker and “has a stronger, more tart flavor and often doesn’t contain added sweeteners,” she says.

Because apple juice isn't filtered like applesauce, "it's less processed and therefore retains more fiber and vitamins," says Lisa Young, a registered dietitian, author of "Finally Full, Finally Slim" and an assistant professor of nutrition at New York University.

Some of the nutrients found in apple juice include small amounts of calcium, magnesium, phosphorus, niacin, and iron; along with larger amounts of potassium, “which helps control blood pressure,” says Bonci. The vitamin C found in apple juice “helps improve immune health,” says Young.

Weintraub also values ​​apple juice for being rich in polyphenols—important antioxidants that support immune health and may help prevent chronic diseases like diabetes, heart disease, and cancer. The pulp in apple juice is also important, Susie notes, because it’s a good source of soluble fiber, which helps improve digestive health.

Despite its many benefits, there are reasons to avoid drinking apple juice in excess. Apple juice is high in natural sugar, about 24 to 28 grams per serving, Bonci says. 

A serving of apple juice can also be high in calories – up to 120 calories in about 30ml – which can contribute to unwanted weight gain if consumed in excess.

Another factor to consider is that “unpasteurized apple juice can contain harmful bacteria and should be avoided by people with weakened immune systems, including the elderly, pregnant women, and young children,” Weintraub warns. 

Gormly agrees, noting that “for food safety reasons, it's best to buy pasteurized apple juice.”