Fruit is a favorite food of many people. It has enough water and a sweet taste. Every single fruit variety has its own special flavor. For example, melons, oranges, apples, pears, and strawberries come in various tastes.

When eating fruit, some people like to wash the fruit and cut it up right away. Others like to cut the fruit into small pieces and then put it in a juicer to make juice to drink. So, the problem is which is better juice or fruit.

Which is better juice or fruit

In theory, the nutritional value of fruit and fruit juice should be the same because they are both products of the same type of food. But there is a big difference between fruit and juice!

What is the healthier option, drinking fruit juice or eating fruit? Let’s dive into the details now!

Fruits and juices

The difference between juice and fruit

Juice is not the same as raw fruit. There is a difference between the two in terms of nutritional value. There are many health benefits you can find in fruits. You can get the most of these nutrients by eating the fruit directly.

  1. Different nutritional value

When fruit is juiced, some of its nutritional value is lost, so if you want to get the most out of it, it’s best to consume the whole fruit.

  1. Different vitamin C content

The second difference is in the vitamin C content. The vitamin C amount of the fruit is more significant than that of the fruit juice because the vitamin C in the pulp reacts with the oxygen in the air to produce an oxidation effect, thereby diminishing the vitamin C concentration.

  1. Different caloric and sugar content

Finally, the caloric and sugar content of the two are different. Juice’s caloric and sugar content may be higher than that of fruit because one cup of juice might include the juice of many different fruits.

Is it better to eat fruit juices or whole fruits?

The correct answer is that consuming fruit in its natural state is the healthiest and better option. The vitamin content of fruit is higher and healthier than that of juice because juice loses some nutrients during the juicing process.

Similarly, fruit juice is high in both sugar and calories. Fruit juice consumption is known to increase the risk of getting diabetes, hypertension, and hyperlipidemia.

Liquids, like juice, are quickly absorbed and processed by the human body after consumption, which has been linked to an increased risk of obesity.

As a result, if you have to choose between fruit and fruit juice, go with the fruits. For those with high blood pressure, high cholesterol, and high blood sugar, it’s best to avoid juice totally.

How to eat fruit correctly

Three fruit juice glases

Eating plenty of fruits and vegetables is essential to overall health, and picking suitable fruits is just as crucial. When it comes to eating fruit, we take various safety measures.

First, there should be a variety of fruits to choose from. There is a wide variety of nutrients included in various fruits. We cannot meet the dietary requirements of the human body by eating only one type of fruit. In order for the human body to properly absorb sugar, vitamins, and dietary fiber, at least three different types of fruit are required.

Second, you need to schedule some fruit-eating time. Eating fruit before meals reduces their hunger and cause them to eat less, which is bad for their nutrition.

Eating fruit right after a meal can promote abdominal distention, which can disrupt digestion and absorption in the stomach; therefore, we should eat fruit two hours after dinner to satisfy our appetites and refill our sugar stores.

Fruit consumption has, ultimately, human requirements. Fruits like watermelon, mangos, longans, etc. that are high in sugar content should be avoided by those with diabetes.

Fruits like the hawthorn, strawberry, kiwi, etc. that are high in fruit acid content are beneficial for patients with hyperlipidemia. Patients with hypertension can benefit from increasing their intake of high-potassium fruits, including hawthorn and orange.


How many servings of fruit should you have a day?

Each person needs 200 to 350 grams of fruit per day. However, the fruit has a high fructose level and a low glucose content. Too much fruit can increase glucose intake and fructose levels, which can lead blood sugar to spike.

Is drinking 100 juice Good for You?

Although the sugars in 100% fruit juice are natural, their metabolic process in the body is not substantially different from that of added sugars, so drinking too much 100% fruit juice drinks will bring health risks to the body.

Why is eating fruit better than drinking it?

Because drinking fruit juice reduces people’s intake of cellulose that is rich in fruits. These celluloses can efficiently stimulate gastrointestinal motility, promote defecation, and prevent and reduce diabetes and cardiovascular disease.


Sam Perera, Founder of Stethostalk, is a food safety follower and organic food lover. He has completed the PLANT-BASED NUTRITION Cornell Certificate Program, Cornell University, US. Before this, he worked for a few years in IT services. A dedicated follower of nature, he believes in healing with natural foods. In his free time, he loves Gardening, Blogging, and traveling.