How fruit juice compares to soda

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Though often marketed as a healthier option, fruit juice can be surprisingly similar to soda when it comes to sugar and calories. A single cup of either 100% juice or soda delivers about 110 calories and 20–26 grams of sugar. Juice does offer vitamins and antioxidants, but without the fiber from whole fruit, that sugar hits your bloodstream quickly, much like soda does. The healthiest approach is to enjoy juice in moderation and choose whole fruit whenever possible for the fiber and fullness it provides.

Source

Pepin A, Stanhope KL, Imbeault P. Are Fruit Juices Healthier Than Sugar-Sweetened Beverages? A Review. Nutrients. 2019 May 2;11(5):1006. doi: 10.3390/nu11051006. PMID: 31052523; PMCID: PMC6566863.

Additional Reading

https://www.healthline.com/nutrition/fruit-juice-vs-soda

https://www.npr.org/sections/thesalt/2014/06/09/319230765/fruit-juice-vs-soda-both-bevera

https://www.sciencefocus.com/science/is-fruit-juice-just-as-bad-for-you-as-fizzy-drinks