Calories in Apple Juice: Nutrition Facts & Serving Sizes
Per 1 cup (248g)
Per 100g
Source: USDA FoodData Central, SR Legacy, March 2026.
Apple juice is a popular fruit beverage made from pressed apples, delivering 114 calories per cup (248g). A single cup contains 28g of carbs and 23.8g of sugar, with almost no protein (0.2g) or fat (0.2g). Per 100g it provides 46 calories, 11.3g carbs, and 9.6g sugar. It offers a small amount of potassium (101mg per 100g) and trace vitamin C (0.9mg per 100g). Unlike whole apples, juice lacks the fiber that slows sugar absorption, meaning the natural sugars hit your bloodstream quickly. This makes it a useful option for a fast carb source around training, but a poor choice for someone watching their sugar intake or managing body weight. A standard drink box (262g) delivers 120 calories and 25.2g of sugar.
Nutrition Highlights
Calories by Serving Size
| Serving | Cal | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| 1 cup (248g) | 114.1 | 0.2g | 28g | 0.2g | 0.5g |
| 1 drink box (8.45 fl oz) (262g) | 120.5 | 0.3g | 29.6g | 0.3g | 0.5g |
| 1 fl oz (31g) | 14.3 | 0g | 3.5g | 0g | 0.1g |
| 100g | 46 | 0.1g | 11.3g | 0.1g | 0.2g |
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Full Nutrition Facts (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 46 | 2% |
| Protein | 0.1g | |
| Total Fat | 0.1g | |
| Total Carbohydrates | 11.3g | 4% |
| Dietary Fiber | 0.2g | 1% |
| Sugars | 9.6g | 19% |
| Sodium | 4mg |
Vitamins & Minerals (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 8mg | 1% |
| Iron | 0.1mg | 1% |
| Potassium | 101mg | 2% |
| Vitamin C | 0.9mg | 1% |
| Magnesium | 5mg | 1% |
| Phosphorus | 7mg | 1% |
| Selenium | 0.1mcg | 0% |
| Niacin (B3) | 0.1mg | 1% |
% Daily Values based on a 2,000 calorie diet (FDA reference).
Health Benefits of Apple Juice
Apple juice provides a quick source of carbohydrates, delivering 28g per cup with 23.8g coming from natural sugars. This makes it a decent option for rapid energy replenishment after an intense workout when your glycogen stores need to be refilled fast.
It contains 101mg of potassium per 100g, an electrolyte that plays a role in muscle function and hydration. While it is not a major source compared to whole fruits or sports drinks, it contributes to your daily intake.
Apple juice has a small amount of vitamin C (0.9mg per 100g), which supports immune function and iron absorption. However, the vitamin C content is much lower than in whole apples because processing degrades it.
For endurance athletes or anyone doing long training sessions, apple juice can serve as a convenient, portable carb source. Mixed with water it can act as a simple, low-cost intra-workout drink.
That said, apple juice is not a health food in the traditional sense. The lack of fiber means none of the blood sugar-moderating benefits of whole apples are present. If your goal is fat loss, water and whole fruit are significantly better choices than juice.
Dietary Considerations
Apple juice is naturally vegan, gluten-free, and fat-free. It contains no cholesterol. With 28g of carbs per cup and 23.8g of sugar, it is not suitable for keto or low-carb diets. For weight loss, it is a high-sugar beverage that adds significant calories without much satiety, so it should be limited. It is not a good option for people managing blood sugar. Those who are active and need fast carbohydrates may use it strategically around training.
Daily Intake (100g)
100g of apple juice provides 2% of a 2,000-calorie diet.
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Frequently Asked Questions
How many calories in apple juice?
Apple juice has 114 calories per cup (248g) and 46 calories per 100g. A standard drink box (262g) contains about 120 calories.
Is apple juice good for weight loss?
Apple juice is not ideal for weight loss. A cup contains 114 calories and 23.8g of sugar with almost no fiber or protein to promote satiety. Whole apples are a much better option since they fill you up with fewer calories.
How much protein in apple juice?
Apple juice contains only 0.2g of protein per cup (248g). It is not a meaningful protein source.
Is apple juice good for you after a workout?
Apple juice can work as a quick post-workout carb source since a cup delivers 28g of fast-digesting carbs. However, it lacks protein, so pair it with a protein source for proper recovery.
How much sugar is in apple juice?
A cup of apple juice (248g) contains 23.8g of sugar, almost all of which is naturally occurring fructose. This is one of the reasons juice is less recommended than whole fruit for most diets.
Is apple juice keto-friendly?
No. Apple juice has 28g of carbs per cup, which would exceed most daily carb limits on a ketogenic diet. It is not compatible with keto.
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