What’s the healthiest approach to juice for your toddler and child? Learn about the current recommendations.

Juice is a common beverage in many households, especially those with young children. But as a pediatric dietitian, I often hear the confusion regarding its nutritional value. Is fruit juice bad for toddlers? Is drinking fruit juice the same as eating fruit?

In this article, I review the difference between 100% fruit juice, fruit drinks, and fruit cocktails, the benefits and drawbacks of fruit juice for toddlers and children, the current recommendations for consuming them, and some of the most common types of juice offered to toddlers and kids.

Fruit Juice vs Fruit Drink vs Fruit Cocktail

There are many versions of juice drinks. These fruit beverages alone cause confusion! Let’s look at the differences between each:

100% Fruit Juice

This beverage comes from the juice of fruit, like freshly-squeezed orange juice my great-grandfather gave me when I was a child. 

100% fruit juice contains no added sugars, water, or other ingredients. It’s a good source of vitamins and minerals, but is also high in the special type of sugar that’s found in fruit, called fructose.

Look for “100% juice” or “100% pure” on the label to make sure you’re getting pure juice. 

Some companies add other juices and make a blend to increase flavor and palatability. It’s all 100% juice, but it may be a blend of orange and apple juices, for instance. 100% fruit juice is part of the fruit group, but it doesn’t have the same health benefits as eating whole fruit, mostly because the fiber (pulp) is removed.

Fruit Drinks, Fruit Cocktails, and Fruit Beverage

These beverages contain less than 100% juice and sometimes as little as 5% juice. Added water, flavorings, and sweeteners like high fructose corn syrup or artificial sweeteners make up the rest.

Sugar (Fructose) in Juice

Unlike table sugar (sucrose) which we’re familiar with, fruit juice naturally contains fructose. It’s considered a natural sugar, but when it’s concentrated in juice, the result can be very sweet.

Fructose is a type of sugar that is naturally found in fruits. It gives fruit its sweet flavor. Fructose is also one of the leading sweeteners used in processed foods and beverages, as high fructose corn syrup.

“Natural fruit juices have a free sugar composition quite similar to that of sugar-sweetened beverages,” describes Pepin et al, in a study published in Nutrients, 2019. “Despite the similarity of fruit juices to sugar-sweetened beverages in terms of free sugars content, it remains unclear whether they lead to the same metabolic consequences if consumed in equal dose.”  

The liver is the primary organ that processes fructose, but most of it gets used as fuel or converted to glucose or lactate. Much of the research suggests that one would have to consume large amounts of fructose to incur a negative impact on health.

Also, of the studies that suggest there might be health implications, high fructose consumption came from energy-dense foods made with high fructose corn syrup like soda, not from whole fruit. In the U.S., daily fructose intake is about 50 to 70 grams per day, according to dietary surveys.

Fiber in Juice

Juice is a good source of vitamins and minerals, but it is low in fiber. Most fiber is found in the fruit pulp, which is removed during the juicing process.

However, some fiber remains in juice, especially if you are using a juicer that keeps some of the pulp in the juice, or are purchasing higher fiber juices (juice with pulp), like orange juice.

A cup of regular orange juice contains about 0.5 gram of fiber. Orange juice with pulp contains a bit more. In comparison, a cup of apple juice contains about 0.5 grams of fiber. Prune, grapefruit, and papaya juice are some of the highest-fiber juices you can buy.

Juice as a Source of Hydration

Alongside the natural sugars, fruit juice is also a source of water, though this isn’t the recommended reason for introducing it to young children anymore.

100% fruit juice is about 85% water.

Related reading: How to Keep Kids Hydrated

Is There a Nutritional Benefit?

100% fruit juice comes with a host of nutrients, depending on the type of juice, including:

• Vitamin C
• Vitamin A
• Calcium
• Vitamin D
• Potassium
• Folate
• Magnesium
• Iron

The specific nutrient content of fruit juice varies depending on the type of fruit used. For example, orange juice is a good source of vitamin C, grape juice is a good source of potassium, and vegetable juice is a good source of vitamin A.

Fruit juice can also contain other beneficial compounds, such as antioxidants and phytonutrients. Antioxidants help to protect the body from damage caused by free radicals, while phytonutrients are plant compounds that have a variety of health benefits.

Today, some fruit juices are fortified with extra nutrients. Take orange juice, for example. You can purchase it with added calcium and vitamin D.

Juice for Toddlers and Children

Here are some of the most common juices toddlers and kids consume. I’ve added the nutritional highlights:

Orange Juice

Orange juice is a good source of vitamin C, potassium, and folate. If fortified with vitamin D, it can also be a good source of this nutrient, too.

If you are giving your toddler orange juice, be sure to choose 100% orange juice. Avoid orange drinks and orange cocktails, which often contain added sugar and other ingredients.

Apple Juice

Apple juice is a good source of vitamin C and potassium, which are essential nutrients for toddlers.

If you are giving your toddler apple juice, be sure to choose 100% apple juice. 

Prune Juice

Prune juice is made from prunes, which are dried plums. It’s a good source of fiber and potassium, and can be helpful for toddlers who are constipated.

An 8-ounce glass of prune juice contains about 2.6 grams of fiber.

Prune juice is a source of sorbitol, a sugar alcohol. Sorbitol can cause diarrhea and abdominal pain in some toddlers. If your toddler experiences these symptoms, stop giving them prune juice and talk with your pediatrician.

Cranberry Juice

Cranberry juice is a good source of vitamin C and antioxidants, and it can be a healthy part of a child’s diet. If you are giving your toddler cranberry juice, be sure to choose 100% cranberry juice.

Avoid cranberry drinks and cranberry cocktails, which often contain added sugar and other ingredients.

Cranberry juice is acidic and can irritate the bladder. If your toddler has a history of urinary tract infections (UTIs), talk with your pediatrician before giving it to them. 

Carrot Juice

Carrot juice is a good source of beta-carotene, which is converted to vitamin A in the body.

Vitamin A is important for vision, immune function, and cell growth. Carrot juice is also a good source of other vitamins and minerals, such as vitamin C, potassium, and fiber.

Is Raw Juice Okay for Toddlers?

Raw juice is not recommended for toddlers. It has not been pasteurized, which is a process that kills harmful bacteria. 

Toddlers have weaker immune systems and they are at risk of getting sick from harmful bacteria. If you want to give your toddler juice, be sure to choose 100% pasteurized fruit juice.

Related reading: Raw vs Pasteurized Milk

How Much Fruit Juice is Okay for Toddlers and Kids?

The American Academy of Pediatrics (AAP) recommends limiting 100% fruit juice to prevent excess weight, dental caries, and health problems. Young children can also under-consume important nutrients when they drink too much juice. 

Here are the recommendations for juice consumption in children:

Juice for Babies (Under 1 year):

The AAP advises no fruit juice of any kind. This is to ensure very young children receive breastmilk or infant formula as their primary beverage.

Juice for Toddlers Ages 1 to 3:

Up to 4 ounces of 100% fruit juice daily.

Juice for Older Children, Aged 4 to 6:

Limit pure juice to 4-6 ounces per day.

Juice for Kids Older than 7 Years of Age:

A maximum of 8 ounces per day is acceptable.

Drawbacks of Drinking Juice

Too much of a good thing can be harmful. Excessive juice consumption can lead to:

• Cavities: Sugar coats the teeth, especially if juice is consumed before bed, and increases the risk of tooth decay.
• Impaired Growth: Drinking too much juice can curb appetite, causing slowed growth.
• Diarrhea and abdominal pain: Too much juice can cause diarrhea and abdominal pain in young children. This is because juice is low in fiber and high in sugar, which can irritate the digestive system.
• Nutrient deficiencies: Juice can displace other, more nutrient-rich foods from a child’s diet. This can lead to nutrient deficiencies, such as an iron deficiency or low vitamin D.
• Excessive weight gain: Juice can be a source of additional calories. Too much juice can disturb healthy growth, especially if kids are replacing water and reduced-fat milk with juice boxes.

10 Tips for Healthy Fruit Juice Consumption

To ensure that juice remains a positive part of your child’s eating pattern, consider the following suggestions:

1. Opt for whole fruit. Choose whole fruit over juice. It offers the same nutrients, plus the fiber that helps your child stay full longer and have regular bowel movements.
2. Don’t offer juice before bedtime.
3. Keep juice in an open-top cup. Juice in a bottle or sippy cup increases the risk of cavities.
4. Look for pulp. Juice with pulp provides some fiber.
5. Check for added nutrients or fortification. Select pure fruit juice fortified with calcium or vitamin D.
6. Monitor juice intake. If your child is experiencing extra weight gain or digestive issues, evaluate their juice consumption, overall diet, and check for other foods with extra sugar. Follow the recommended limits for juice.
7. Offer plain water or plain milk instead of juice. These are the best drinks for children.
8. Dilute or cut juice with water so it’s half juice, half water. This will reduce the sugar content of the juice and the overall sweetness.
9. Serve small amounts of juice with a meal or snack. This will help to prevent your child from drinking too much juice at once.
10. Be a good role model. Limit your own juice intake and set a good example for your child.

Fruit juice for toddlers and children can be part of a healthy diet and a nutritious and enjoyable eating pattern when consumed in the recommended amounts.

Resources

• Check out my YouTube video ‘Is Fruit Juice Bad for My Toddler?
• Kids Thrive at Every Size book
• Breakfast ideas for toddlers
• Breakfast ideas for kids