A new study looking at what Americans eat found that people who drink 100% fruit juice tend to make healthier food choices overall. Researchers analyzed eating habits from over 20,000 people across the United States between 2017 and 2023. They discovered that juice drinkers ate more fruits, got more important vitamins like vitamin C and potassium, and consumed less added sugar compared to non-juice drinkers. The study suggests that fruit juice, when consumed in recommended amounts, could help people—especially those who struggle to afford fresh fruit—get important nutrients they need.

The Quick Take

  • What they studied: Whether drinking 100% fruit juice is connected to better overall eating habits and nutrition in Americans
  • Who participated: Over 20,000 people of different ages, incomes, and backgrounds who participated in a national health survey between 2017 and 2023
  • Key finding: People who drank 100% fruit juice had significantly better diet quality scores (53 out of a possible score versus 48 for non-drinkers), ate more fruit, and consumed less added sugar
  • What it means for you: Drinking small amounts of 100% fruit juice as part of a healthy diet may help you get important nutrients, especially if fresh fruit is hard to access or afford. However, juice should not replace whole fruits, and amounts should stay within recommended limits (about half to one cup per day)

The Research Details

Researchers used information from the National Health and Nutrition Examination Survey (NHANES), which tracks what Americans eat and their health. They looked at data from 2017 through 2023 and organized people by age, gender, income level, and race/ethnicity. They then compared the eating habits of people who drank 100% fruit juice to those who didn’t, using two different scoring systems to measure how healthy their overall diets were. One scoring system (HEI 2020) looks at how well people follow nutrition guidelines, while the other (NRF9.3) measures how nutrient-rich the foods they eat are.

This approach is important because it shows real-world eating patterns of actual Americans rather than just studying juice in a lab. By looking at large groups of people with different backgrounds and income levels, researchers could see whether juice benefits everyone equally or helps certain groups more. This helps public health experts understand whether juice recommendations should be different for different populations.

This study used reliable national data collected by the government, which is a strength. However, because it only shows what people ate at one point in time rather than following them over years, we can’t be completely certain that juice caused the healthier eating—it’s possible that people who already eat healthier just happen to drink juice. The study also relied on people remembering what they ate, which can sometimes be inaccurate.

What the Results Show

People who drank 100% fruit juice had diet quality scores that were 5 points higher than those who didn’t drink juice (53 versus 48 on the HEI 2020 scale). This difference was meaningful and consistent across different age groups and income levels. Juice drinkers consumed more total fruit, more potassium, more calcium, and more vitamin C in their diets. They also consumed less added sugar overall, which is important because too much added sugar is linked to health problems. About 88% of Americans in the study had room to improve their diet quality, suggesting that juice consumption could be beneficial for many people.

The study found that drinking diluted juice (juice mixed with water) was very uncommon in the United States, even though it could be a way to get juice benefits with less sugar. Interestingly, juice consumption was much lower than consumption of water, milk, and sugary drinks, meaning juice wasn’t a major part of most Americans’ diets. The benefits of juice were seen across different racial and ethnic groups, as well as across different income levels, though the study suggests juice may be particularly valuable for lower-income families who may have less access to fresh fruit.

This research aligns with official dietary guidelines from the American Academy of Pediatrics and the U.S. Department of Agriculture, which recommend limiting 100% juice to about half to one cup per day and making sure juice doesn’t replace whole fruits. The finding that juice drinkers have better overall diets supports the idea that juice can be part of a healthy eating pattern when consumed in appropriate amounts. However, this study doesn’t change the recommendation that whole fruits are better than juice because they contain more fiber.

The biggest limitation is that this study shows a connection between juice drinking and healthy eating, but doesn’t prove that juice causes people to eat healthier—it’s possible that health-conscious people simply choose to drink juice. The study relied on people remembering what they ate, which isn’t always accurate. Additionally, the study couldn’t determine whether the benefits came from the juice itself or from other healthy foods that juice drinkers also consumed. The study also didn’t look at long-term health outcomes like weight or disease prevention.

The Bottom Line

If you enjoy 100% fruit juice, consuming it in recommended amounts (about half to one cup per day for most people) appears to be part of a healthy diet. Juice can help you get important vitamins and minerals, especially if you have limited access to fresh fruit. However, whole fruits are still the better choice when possible because they contain fiber. Diluting juice with water is a good option to reduce sugar content. These recommendations are moderate confidence because the study shows connection but not definitive cause-and-effect.

This research is most relevant for people who want to improve their overall diet quality and for families with limited access to fresh fruit due to cost or availability. It’s also important for public health officials thinking about nutrition recommendations. People with diabetes or those trying to limit sugar intake should be cautious and consult their doctor about juice consumption. Parents should note that these recommendations apply to children as well, with younger children needing smaller portions.

If you start including 100% juice in your diet, you might notice improved energy and better overall nutrition within a few weeks. However, the real benefits come from consistent healthy eating habits over months and years. Don’t expect juice alone to cause weight loss or major health changes—it works best as part of an overall healthy diet with plenty of whole fruits, vegetables, and other nutritious foods.

Want to Apply This Research?

  • Track daily juice consumption in ounces (aim for 4-10 ounces per day) alongside total fruit intake to ensure juice isn’t replacing whole fruits. Log the type of juice (100% juice, diluted juice, or juice with added sugar) to monitor quality.
  • If you don’t currently drink juice, try adding a small glass (4-6 ounces) of 100% fruit juice to breakfast or dilute it with water for a refreshing drink. If you already drink juice, track whether you’re staying within recommended amounts and consider diluting it to reduce sugar intake while maintaining nutrient benefits.
  • Weekly review of juice consumption patterns and correlation with overall diet quality scores. Track whether juice consumption is associated with eating more whole fruits or if it’s replacing them. Monitor energy levels and overall nutrition to see if juice is contributing to your health goals.

This study shows a connection between drinking 100% fruit juice and healthier eating patterns, but does not prove that juice causes better health outcomes. Individual nutritional needs vary based on age, health conditions, and medications. People with diabetes, prediabetes, or those following specific medical diets should consult with their doctor or registered dietitian before changing juice consumption. This research is not a substitute for professional medical advice. Always choose 100% juice with no added sugars, and remember that whole fruits are nutritionally superior to juice because they contain beneficial fiber.