Food · Vegetables · 饮品
Fruit Juice
榨汁剥掉了纤维, 留下了糖 · 一杯橙汁的游离糖赶上一杯汽水 · 果汁≈水果是最大误区 · 吃整个水果才是正解
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Story path
- 1What juice is · a fruit stripped of its fiberWhat juice is · a fruit stripped of its fiber
- 2Macros · the sugar bill of one glassMacros · the sugar bill of one glass
- 3Fat · none; absorption is the pointFat · none; absorption is the point
- 4Rich in what · vitamin C survives; much else is lostRich in what · vitamin C survives; much else is lost
- 5What it lacks · how to compensateWhat it lacks · how to compensate
- 6Key knowledge · why 'juice ≈ soda' is not clickbaitKey knowledge · why 'juice ≈ soda' is not clickbait
- 7How to choose · drink · how muchHow to choose · drink · how much
- 8Debunking · three juice pitchesDebunking · three juice pitches
Chapter 1
What juice is · a fruit stripped of its fiber
What juice is · a fruit stripped of its fiber
Fruit juice is a drink made by extracting the liquid from fruit: 100% pure juice = pressed or concentrate-reconstituted, with nothing beyond water and no added sugar. It is often treated as 'fruit in liquid form' — which is exactly the problem.
The key difference is physical processing: juicing removes the fruit's most important structure — fiber — turning sugar from 'wrapped in fiber, released slowly' into 'free liquid, absorbed fast'. The sugar is the same; the form changes, and form determines absorption speed, glycemic impact and satiety.
That breeds classic misconceptions: 'juice = fruit', 'a daily glass of juice = eating fruit', 'fresh-squeezed is healthiest'. This story takes them apart one by one.
The yardstick first: the discussion below concerns 100% pure juice (no added sugar). Sweetened juice drinks (<100% juice) are worse and belong in the sugary-drinks category.
The key difference is physical processing: juicing removes the fruit's most important structure — fiber — turning sugar from 'wrapped in fiber, released slowly' into 'free liquid, absorbed fast'. The sugar is the same; the form changes, and form determines absorption speed, glycemic impact and satiety.
That breeds classic misconceptions: 'juice = fruit', 'a daily glass of juice = eating fruit', 'fresh-squeezed is healthiest'. This story takes them apart one by one.
The yardstick first: the discussion below concerns 100% pure juice (no added sugar). Sweetened juice drinks (<100% juice) are worse and belong in the sugary-drinks category.
Chapter 2
Macros · the sugar bill of one glass
Macros · the sugar bill of one glass
Fix the basis before reading the numbers — 'per 100 g' versus 'per fruit' is exactly what this scene gets switched on you:
100% orange juice per 100 ml: ~45 kcal, 8.4 g sugar, 0.2 g fiberWhole orange per 100 g: ~47 kcal, 9.4 g sugar, 2.4 g fiberA medium orange is ~130 g, so per fruit: ~12 g sugar and ~3 g fiber
Sugar concentration is nearly identical on both sides; fiber differs more than tenfold — that is what juicing actually takes away.
Compare one 250 ml glass against two oranges:
One glass of juice: ~21-22 g sugar, fiber near zeroTwo oranges: ~24 g sugar, ~6 g fiber, requires chewing, satiating
Similar sugar, but fiber is night and day — and juice is far easier to overdrink: three oranges are hard to finish at once; 600 ml of juice (~50 g sugar) goes down quickly, glass after glass.
That is juice's first bill: same sugar, faster absorption, less satiety, easier excess. The WHO free-sugars definition counts pure juice, because its fate in the body matches added sugar — the mechanism is who-2015-free-sugars.
For sugar and fiber systematically, dive to sugar-honey and carbs-fiber.
100% orange juice per 100 ml: ~45 kcal, 8.4 g sugar, 0.2 g fiberWhole orange per 100 g: ~47 kcal, 9.4 g sugar, 2.4 g fiberA medium orange is ~130 g, so per fruit: ~12 g sugar and ~3 g fiber
Sugar concentration is nearly identical on both sides; fiber differs more than tenfold — that is what juicing actually takes away.
Compare one 250 ml glass against two oranges:
One glass of juice: ~21-22 g sugar, fiber near zeroTwo oranges: ~24 g sugar, ~6 g fiber, requires chewing, satiating
Similar sugar, but fiber is night and day — and juice is far easier to overdrink: three oranges are hard to finish at once; 600 ml of juice (~50 g sugar) goes down quickly, glass after glass.
That is juice's first bill: same sugar, faster absorption, less satiety, easier excess. The WHO free-sugars definition counts pure juice, because its fate in the body matches added sugar — the mechanism is who-2015-free-sugars.
For sugar and fiber systematically, dive to sugar-honey and carbs-fiber.
数字 · 一杯橙汁 vs 两个橙子, 以及那个能直接用的换算
把一杯 250 ml 橙汁和两个橙子放一起算:一杯橙汁: 约 21-22 g 糖, 纤维几乎为 0两个橙子: 约 24 g 糖, 纤维约 6 g, 还要嚼, 有饱腹感
糖量相当, 但纤维一个天上一个地下 — 而且果汁更容易喝多: 3 个橙子很难一次吃完, 600 ml 橙汁 (约 50 g 糖) 却可以一口一口很快喝完.
这笔账最好用的地方是它给了你一个换算口诀: 你不需要背每种果汁多少糖, 只要记住一杯果汁 ≈ 榨掉的那几个水果的糖, 减去全部纤维. 按上面的数, 一杯橙汁的糖大约就是两个橙子的糖, 而那两个橙子的纤维全留在渣里被扔掉了.
这个口诀在超市里立刻能用: 看到那种大瓶装的纯果汁, 心里直接把它换算成一堆橙子的糖 — 全部脱掉纤维, 装进一个能仰头喝完的容器. 换算不需要任何营养学知识, 但它比标签上任何一行都直观.
反过来用也成立: 当你想不清楚一杯果汁到底算不算过量, 就把它还原成水果去问自己 — 我现在会一口气吃掉这么多个橙子吗? 答案通常是不会. 而这正是问题所在: 榨汁把一个你答不出会的量, 变成了一个你毫不费力就喝完的量.
Chapter 3
Fat · none; absorption is the point
Fat · none; absorption is the point
Juice has no fat and no fatty-acid structure worth mentioning. This scene exists for absorption speed — juice's 'fat-like' difference.
The sugar in whole fruit is wrapped in cell walls (fiber); digestion must first break the walls, so sugar releases slowly. The juicer does that wall-breaking for you, turning sugar into free sugar that enters the blood directly. Consequences:
Blood glucose rises faster and higher (juice GI exceeds whole fruit)Larger insulin swingsPoor satiety — liquid sugar does not trigger the same fullness signals as solid food (the core mechanism of sugary-drinks, dismantled there)
For healthy people, an occasional glass is not a problem; but for glucose-sensitive people, people cutting, and children, the same 20 g of sugar is a heavier load in juice form than in whole-fruit form.
For glucose mechanics, dive to glycemic-index-load and sugary-drinks.
The sugar in whole fruit is wrapped in cell walls (fiber); digestion must first break the walls, so sugar releases slowly. The juicer does that wall-breaking for you, turning sugar into free sugar that enters the blood directly. Consequences:
Blood glucose rises faster and higher (juice GI exceeds whole fruit)Larger insulin swingsPoor satiety — liquid sugar does not trigger the same fullness signals as solid food (the core mechanism of sugary-drinks, dismantled there)
For healthy people, an occasional glass is not a problem; but for glucose-sensitive people, people cutting, and children, the same 20 g of sugar is a heavier load in juice form than in whole-fruit form.
For glucose mechanics, dive to glycemic-index-load and sugary-drinks.
机制 · 液体糖为什么不顶饱
不顶饱不是一句感受, 它对应着几条具体没被触发的信号.你吃固体食物时, 身体是靠好几路信号一起判断够了的:
嚼: 咀嚼本身就在计数. 牙齿和咬肌把我正在进食这件事持续往上报, 嚼得越久, 这条信号累积得越多胃被撑开: 胃壁上有一层感受牵张的神经末梢, 食物把胃撑到一定程度, 它们才开始报满了食物慢慢往下走: 固体在胃里要先被磨碎、再分批放行, 这段时间本身就给了肠道那边的饱腹激素足够的窗口
果汁把这三条同时削弱了. 它不用嚼, 第一条几乎不触发; 它体积小、没有果渣占地方, 撑不开胃, 第二条也弱; 而液体几乎不需要在胃里做任何准备, 很快就过去了, 第三条的时间窗还没打开, 糖已经进血.
于是你拿到一个很别扭的组合: 血糖那边的信号来得飞快, 饱腹那边的信号几乎没来. 这就是为什么一杯果汁的热量不会让你少吃正餐 — 它在能量账上是实打实的加法, 在食欲账上接近于零.
这条链能直接解释一个很多人有过的体验: 一顿饭配一杯果汁, 饭一口没少吃; 换成同样糖量的一个水果放在饭前, 那顿饭多半就吃得少一些. 差别不在糖, 在有没有嚼、有没有把胃撑开.
它也解释了稀释为什么算一条有效的降害办法: 加水之后, 同样的糖被摊进更大的体积里, 胃至少被撑开了一点 — 你并没有让糖变少, 但你把其中一条饱腹信号重新接了回去.
Chapter 4
Rich in what · vitamin C survives; much else is lost
Rich in what · vitamin C survives; much else is lost
Juice keeps part of the fruit's water-soluble nutrition — vitamin C is the main survivor: 100% orange juice runs ~50 mg per 100 ml; one glass covers most of a day's need. The mechanism is in vitamin-c.
But juicing losses are real:
Fiber: nearly all stays in the pulp (pulp-style juice keeps some, far less than whole fruit)Fat-soluble nutrients (carotenoids etc.): partially lost with the pulpPolyphenols: partially lost to oxidation, partially retained
The common 'fresh-squeezed is healthiest' needs correction: fresh juice is indeed healthier than sweetened juice drinks (no added sugar), but not healthier than whole fruit — fresh juice loses fiber, concentrates sugar, and oxidation begins immediately.
An honest comparison: for vitamin C in the body, juice and whole orange both work; for 'sugar + fiber + satiety' together, only the whole orange works. Vitamin C is juice's strength, but choosing juice for vitamin C is a 'one tree for the whole forest' trade-off.
But juicing losses are real:
Fiber: nearly all stays in the pulp (pulp-style juice keeps some, far less than whole fruit)Fat-soluble nutrients (carotenoids etc.): partially lost with the pulpPolyphenols: partially lost to oxidation, partially retained
The common 'fresh-squeezed is healthiest' needs correction: fresh juice is indeed healthier than sweetened juice drinks (no added sugar), but not healthier than whole fruit — fresh juice loses fiber, concentrates sugar, and oxidation begins immediately.
An honest comparison: for vitamin C in the body, juice and whole orange both work; for 'sugar + fiber + satiety' together, only the whole orange works. Vitamin C is juice's strength, but choosing juice for vitamin C is a 'one tree for the whole forest' trade-off.
Chapter 5
What it lacks · how to compensate
What it lacks · how to compensate
Juice lacks exactly the best parts of fruit: fiber, satiety, slow sugar. What it lacks cannot be fixed by 'buying fancier juice' — only by eating whole fruit.
If you do drink juice (taste, portability, special situations), harm-reduction levers:
Choose 100% juice with pulp: keeps some fiber; avoid sugary 'nectar/fruit drinks'Dilute: half juice, half water cuts sugar concentrationControl the glass: a small cup (≤150 ml), not a big oneDrink with meals, not on an empty stomach: flatter post-meal glucoseDo not use juice as the main way to hit a daily fruit target: even where some guidelines allow limited 100% juice to count, treat it inside a sugary-drink budget; WHO counts sugars in pure juice as free sugars
For children this matters most, and there are concrete numbers: the American Academy of Pediatrics advises no juice at all below 1 year, at most ~120 ml/day for ages 1-3, 120-180 ml for ages 4-6 and ~240 ml for ages 7-18, with whole fruit preferred over juice throughout (aap-2017-fruit-juice). Children slip most easily into drinking juice like water and losing track of total sugar.
This is not only reasoning: across three prospective cohorts totalling 187,382 people, higher whole-fruit intake tracked lower type 2 diabetes risk while higher fruit-juice intake tracked higher risk, and substituting whole fruit for juice was associated with lower risk (muraki-2013-bmj-fruit-juice). Observational work gives association rather than causation — but two curves running in opposite directions within the same population is hard to wave off as coincidence.
One line: juice's right place is an occasional drink, not a daily fruit substitute.
If you do drink juice (taste, portability, special situations), harm-reduction levers:
Choose 100% juice with pulp: keeps some fiber; avoid sugary 'nectar/fruit drinks'Dilute: half juice, half water cuts sugar concentrationControl the glass: a small cup (≤150 ml), not a big oneDrink with meals, not on an empty stomach: flatter post-meal glucoseDo not use juice as the main way to hit a daily fruit target: even where some guidelines allow limited 100% juice to count, treat it inside a sugary-drink budget; WHO counts sugars in pure juice as free sugars
For children this matters most, and there are concrete numbers: the American Academy of Pediatrics advises no juice at all below 1 year, at most ~120 ml/day for ages 1-3, 120-180 ml for ages 4-6 and ~240 ml for ages 7-18, with whole fruit preferred over juice throughout (aap-2017-fruit-juice). Children slip most easily into drinking juice like water and losing track of total sugar.
This is not only reasoning: across three prospective cohorts totalling 187,382 people, higher whole-fruit intake tracked lower type 2 diabetes risk while higher fruit-juice intake tracked higher risk, and substituting whole fruit for juice was associated with lower risk (muraki-2013-bmj-fruit-juice). Observational work gives association rather than causation — but two curves running in opposite directions within the same population is hard to wave off as coincidence.
One line: juice's right place is an occasional drink, not a daily fruit substitute.
临床 · 儿童的年龄分档上限, 以及为什么卡得更严
对儿童特别重要, 而且有具体数字可依: 美国儿科学会的建议是 1 岁以下完全不喝果汁, 1-3 岁每天不超过约 120 ml, 4-6 岁 120-180 ml, 7-18 岁不超过约 240 ml, 并且全程整果优先于果汁 (aap-2017-fruit-juice). 儿童更容易把果汁当水喝, 糖总量失控.为什么小孩这一档比大人卡得还严, 有两个身体上的理由:
胃小, 一天装得下的总量也小: 一个学龄前孩子一天吃得下的东西本来就不多. 一杯果汁占掉的那份容量和那份食欲, 直接挤掉的是奶、蛋、菜. 大人喝一杯是在原有饮食上加了点糖, 小孩喝一杯是换掉了一顿里的一部分 — 同样一杯, 机会成本完全不同牙面泡在糖和酸里的时间: 果汁同时带着糖和果酸. 糖喂口腔里的细菌、细菌产酸, 果酸自己也在溶牙釉质, 两件事叠在一起. 而伤害主要按牙面处在酸性环境里的时长算, 不是按一次喝多少算 — 所以用杯子一次喝完, 比含着吸管一路慢慢喝要轻得多
把这两条合起来看, 那几个年龄档就不是随手定的数字, 它们在说同一件事: 同样一杯果汁, 在孩子身上的代价比在大人身上高.
研究 · 同一批人里, 整果和果汁朝相反方向走
这不只是推理: 在三项合计 187,382 人的前瞻队列里, 整果吃得多的人 2 型糖尿病风险更低, 果汁喝得多的人风险更高, 用整果替换果汁与更低的风险相关 (muraki-2013-bmj-fruit-juice). 观察性研究只能给关联不能给因果, 但同一批人里两条曲线朝相反方向走, 这件事很难用巧合解释.同一批人这几个字是这项研究最值钱的地方. 观察性研究最常被质疑的漏洞是: 多吃水果的人本来就更健康 — 他们大概也更爱运动、更少抽烟、收入更高. 如果结果真是被这一类背景因素带出来的, 那水果和果汁应该一起显得有益, 因为爱喝果汁的人在这些方面同样偏健康.
但两条曲线分开了, 而且是朝相反方向分开的. 这就把可以解释它的空间挤得很窄: 剩下最省事的解释, 就是这两样东西进了身体之后确实不一样 — 也就是前面几幕讲的那件事, 纤维在不在、糖是不是游离的、要不要嚼.
这仍然不构成因果证明. 但它是观察性证据能做到的最有说服力的形状: 同一群人、同一份问卷、同一套统计调整, 两样只差一道加工步骤的东西, 给出了相反的方向.
所以这一条不该被读成果汁有毒, 而该被读成: 当你在再吃一个橙子和再倒一杯橙汁之间选, 这项研究能告诉你哪一边更可能站在你这边.
Chapter 6
Key knowledge · why 'juice ≈ soda' is not clickbait
Key knowledge · why 'juice ≈ soda' is not clickbait
The most counterintuitive scene about juice: the sugar in pure juice behaves in the body essentially like soda — that is the mechanistic core of the 'juice ≈ soda' claim.
Under the WHO free-sugars definition: sugar in pure juice counts as free sugar, in the same class as added sugar (sucrose/HFCS in soda), because the body handles them identically — no fiber to digest, direct fast absorption.
A 250 ml glass of pure orange juice (~21 g sugar) is in the same league as the same volume of cola (~27 g); apple and grape juice run higher. The difference is juice's vitamin C and a little polyphenol — but vitamin C and polyphenols do not cancel the sugar load; they are independent dimensions.
The accurate statement is not 'juice is toxic' but: juice sugar is free sugar and should be managed on soft-drink terms. For sweetness, juice and soda sit on the same sugar table; for fruit nutrition, eat the whole fruit.
A supplement: 'drink juice for vitamin C' is meaningful in vitamin-C-deficient people (a small glass covers most of a day's need) — juice's one clear nutritional strength, but it is 'a way to get vitamin C', not 'a reason to drink juice'; vegetables and whole fruit get you vitamin C more cheaply.
Under the WHO free-sugars definition: sugar in pure juice counts as free sugar, in the same class as added sugar (sucrose/HFCS in soda), because the body handles them identically — no fiber to digest, direct fast absorption.
A 250 ml glass of pure orange juice (~21 g sugar) is in the same league as the same volume of cola (~27 g); apple and grape juice run higher. The difference is juice's vitamin C and a little polyphenol — but vitamin C and polyphenols do not cancel the sugar load; they are independent dimensions.
The accurate statement is not 'juice is toxic' but: juice sugar is free sugar and should be managed on soft-drink terms. For sweetness, juice and soda sit on the same sugar table; for fruit nutrition, eat the whole fruit.
A supplement: 'drink juice for vitamin C' is meaningful in vitamin-C-deficient people (a small glass covers most of a day's need) — juice's one clear nutritional strength, but it is 'a way to get vitamin C', not 'a reason to drink juice'; vegetables and whole fruit get you vitamin C more cheaply.
Chapter 7
How to choose · drink · how much
How to choose · drink · how much
To the shelf and the fridge:
Choosing — three label lines:
Juice content: 100% pure juice vs juice drink (may be only 10-30% juice, rest water + sugar)Ingredients: 'water, concentrate' is legitimate pure-juice; white sugar or HFCS listed = added sugarFiber: 'with pulp' labels retain more
How to drink:
Small glass: ≤150 ml per sitting, not a big cupWith meals: after food, not on an empty stomachDilute: half juice, half water — cheaper and lower-sugarChildren: follow the age-banded paediatric limits (none below age 1); encourage whole fruit
How much: manage juice on the sugary-drink budget — if you already limit soda, juice belongs on the same table; if you use juice to 'replace fruit', switch back to whole fruit.
Who should be careful: glucose-sensitive/pre-diabetic people (whole fruit over juice; juice strictly limited) · people cutting (count juice calories in the total) · children (the age-banded paediatric limits; none below age 1). Consult a doctor for personal medical questions.
Choosing — three label lines:
Juice content: 100% pure juice vs juice drink (may be only 10-30% juice, rest water + sugar)Ingredients: 'water, concentrate' is legitimate pure-juice; white sugar or HFCS listed = added sugarFiber: 'with pulp' labels retain more
How to drink:
Small glass: ≤150 ml per sitting, not a big cupWith meals: after food, not on an empty stomachDilute: half juice, half water — cheaper and lower-sugarChildren: follow the age-banded paediatric limits (none below age 1); encourage whole fruit
How much: manage juice on the sugary-drink budget — if you already limit soda, juice belongs on the same table; if you use juice to 'replace fruit', switch back to whole fruit.
Who should be careful: glucose-sensitive/pre-diabetic people (whole fruit over juice; juice strictly limited) · people cutting (count juice calories in the total) · children (the age-banded paediatric limits; none below age 1). Consult a doctor for personal medical questions.
Chapter 8
Debunking · three juice pitches
Debunking · three juice pitches
Three juice pitches taken apart:
Pitch one: 100% pure juice = fruit; additive-free, so healthy. Additive-free is true; 'equals fruit' is false. Physical processing (juicing) already changed it: fiber stripped, sugar freed, satiety gone (see macro-profile and fat-quality). Pure juice's health profile is set by what it lost, not by the words 'no additives'.
Pitch two: fresh-squeezed is healthiest — a daily glass detoxes and beautifies. 'Detox' lacks human evidence (see detox-cleanse for the full takedown); the 'beauty' vitamin-C part has some basis, but a glass of fresh juice carries its sugar load simultaneously. Fresh beats sweetened drinks but does not beat whole fruit — canonizing 'fresh-squeezed' swaps 'better than soda' for 'the best'.
Pitch three: juice supplies vitamin C, drink more when sick. The vitamin-C part has basis (a small glass covers most of a day), but 'more juice when sick' stacks sugar and free sugar — especially poor value for glucose swings and children. For vitamin C, the density champions are red pepper, kiwi and whole fruit — not juice.
The universal test for such pitches: separate 'additive-free' from 'nutritionally equivalent' — additive-free is a label fact; nutritional equivalence is a body fact; the latter is set by processing form, not by label rhetoric.
Pitch one: 100% pure juice = fruit; additive-free, so healthy. Additive-free is true; 'equals fruit' is false. Physical processing (juicing) already changed it: fiber stripped, sugar freed, satiety gone (see macro-profile and fat-quality). Pure juice's health profile is set by what it lost, not by the words 'no additives'.
Pitch two: fresh-squeezed is healthiest — a daily glass detoxes and beautifies. 'Detox' lacks human evidence (see detox-cleanse for the full takedown); the 'beauty' vitamin-C part has some basis, but a glass of fresh juice carries its sugar load simultaneously. Fresh beats sweetened drinks but does not beat whole fruit — canonizing 'fresh-squeezed' swaps 'better than soda' for 'the best'.
Pitch three: juice supplies vitamin C, drink more when sick. The vitamin-C part has basis (a small glass covers most of a day), but 'more juice when sick' stacks sugar and free sugar — especially poor value for glucose swings and children. For vitamin C, the density champions are red pepper, kiwi and whole fruit — not juice.
The universal test for such pitches: separate 'additive-free' from 'nutritionally equivalent' — additive-free is a label fact; nutritional equivalence is a body fact; the latter is set by processing form, not by label rhetoric.
References · 5
- U.S. Department of Agriculture, Agricultural Research Service. (2019). FoodData Central: Orange juice, raw (SR Legacy, FDC ID 169098) and Oranges, raw, all commercial varieties (FDC ID 169097). Juice per 100 g: 45 kcal, 10.4 g carbohydrate of which 8.4 g sugars, 0.2 g fibre, 50.0 mg vitamin C. Whole orange per 100 g: 47 kcal, 9.35 g sugars, 2.4 g fibre, 53.2 mg vitamin C — the sugar survives juicing, the fibre does not. fdc.nal.usda.gov
- World Health Organization. (2015). Guideline: Sugars intake for adults and children. Geneva: WHO. Recommends reducing free sugars to <10% of total energy intake (strong recommendation), and suggests a further reduction to <5% (conditional). 'Free sugars' include monosaccharides and disaccharides added by the manufacturer, cook, or consumer, plus sugars naturally present in honey, syrups, fruit juices, and fruit juice concentrates — explicitly distinguishing them from the intrinsic sugars in whole fruit, vegetables, and milk. www.who.int/publications/i/item/9789241549028
- National Institutes of Health, Office of Dietary Supplements. (2021). Vitamin C — Fact Sheet for Health Professionals. ods.od.nih.gov/factsheets/VitaminC-HealthProfessional
- Muraki, I., Imamura, F., Manson, J. E., Hu, F. B., Willett, W. C., van Dam, R. M., & Sun, Q. (2013). Fruit consumption and risk of type 2 diabetes: results from three prospective longitudinal cohort studies. BMJ, 347, f5001. Across 187,382 participants in three cohorts, higher whole-fruit intake was associated with lower type 2 diabetes risk while higher fruit-juice intake was associated with higher risk; substituting whole fruit for juice was associated with lower risk. 10.1136/bmj.f5001
- Heyman, M. B., & Abrams, S. A.; American Academy of Pediatrics Section on Gastroenterology, Hepatology, and Nutrition and Committee on Nutrition. (2017). Fruit juice in infants, children, and adolescents: current recommendations. Pediatrics, 139(6), e20170967. No fruit juice below 1 year of age; at most 4 oz/day for ages 1-3, 4-6 oz/day for ages 4-6, and 8 oz/day for ages 7-18; whole fruit is preferred over juice throughout. 10.1542/peds.2017-0967