LifeFoodFood For Thought: Which Is Healthier, Fruit Juice Or Whole Fruit?

Food For Thought: Which Is Healthier, Fruit Juice Or Whole Fruit?

Indian consumers are becoming increasingly health-conscious. According to Financial Express, there was a drop observed in sales of Coke and Pepsi since 2013. Indians are moving onto healthier options like milkshakes or flavoured drinks. Consumption of whole fruits though is much healthier than fruit juices. This is because whole fruits are rich in fibre and nutrients. Fibre aids in weight management and is also protective against various metabolic diseases. Fruit juices also undergo a lot of processing which can result in the loss of essential vitamins and minerals.

Nutritional Values

Mango (100g)Nutritional Content
Energy65 kcals
Carbohydrates15 gm
Protein0.9 gm
Fat0.5 gm
Fiber1.8 gm
Vitamin A228 mcg
Calcium12 mg
Sugars14 gm
Frooti/ Mango juice (100 ml)Nutritional Content
Energy65 kcals
Carbohydrates16.2 gms
Protein0 gm
Fat0 gm
Fiber0 gm
Vitamin A120 mcg
Calcium8 mg
Fruit sugars2.3 gm
Added sugars13.5 gm

As you can observe from the above table, fruit juices have more amount of sugar, lesser nutrients and added preservatives as well.

Benefits Of Fruits

Now that you know about the nutritional value of fruits, let us look at the benefits of consuming fruits.

1. Fruits Are Rich In Antioxidants

Fruits contain phytochemicals that act as antioxidants. These antioxidants can help neutralize free radicals and prevent oxidative damage.

2. Reduces Risk Of Diseases

Free radical damage can increase the risk of chronic diseases like diabetes, cardiovascular disease and cataracts. The antioxidants present in fruits neutralize free radicals and reduce the risk of diseases.

3. Source Of Essential Nutrients

Fruits contain vital nutrients like potassium, folate, vitamin A and vitamin C. These nutrients are vital for the functioning of the body.

4. Rich Source Of Fibre

Fruits are low in fats and are also a good source of soluble fibre. Soluble fibre helps induce satiety which is beneficial for weight management. Fibre also plays a protective role in cardiovascular diseases and diabetes.

How Are Ready-Made Juices Made?

The whole fruits are squeezed or crushed to extract the juice. The juice then undergoes pasteurization (heat treatment) to kill any microbes. The juice is then concentrated (water is removed) or water might be added at the time of packaging. The juice may also undergo an additional pasteurization treatment before getting packaged for sterilization. The juice is then refrigerated for usage. 

Which Fruit Juice Is Better: Homemade Or Store-Bought?

Fruit juices prepared at home are fresher and tastier than store-bought juice. Certain processed juices are carbonated. Carbonated fruit juices can increase calcium resorption leading to osteoporosis and also promote dental caries.

According to a study conducted in Canada (1978), it was seen that home-made juices had higher antiviral compounds than store-bought juices. Also, home-made fruit juices contain more antioxidants, nutrients and phytochemicals than ready-made juices. There is also no added sugar or preservatives in home-made juices. 

Nutritional Recipes

Now that you know the benefits of fruits, let us look at some delicious recipes that can be prepared using fruits.

1. Fruit Parfait

This tasty dessert can be made in less than ten minutes and can help soothe digestive issues as well.

Cooking time: 5-10 mins

Nutritional values (1 serving approx)

Energy: 185 kcals

Carbohydrates: 25 gms

Protein: 8 gms

Fat: 9.5 gms


  • 1 cup yoghurt (dahi)
  • 2 tbsp honey
  • ½ cup strawberries
  • ½ cup kiwi
  • ½ cup banana
  • 1 tbsp chopped almonds


  1. Mix honey and yoghurt.
  2. In a glass, add yoghurt in the bottom followed by a layer of fruits. Top with almonds.

2. Fruit Lollies

This tasty dessert can be consumed during hot summers and can be served to your kids as well!

Cooking time: 15-20 mins

Nutritional values (1 serving approx)

Energy: 95 kcals

Carbohydrates: 15 gms

Protein: 1 gm

Fat: 0.5 gms


  • ½ cup pineapple juice 
  • ½ cup apple juice
  • 2 tbsp strawberry pulp
  • Sugar to taste


  1. Add sugar to all the juices.
  2. Pour juices into small glasses and refrigerate the pineapple juice in the fridge for a few hours.
  3. Remove the juice from the fridge. Pour the apple juice over the frozen pineapple juice and refrigerate again.
  4. After the juice is set, remove the juice from the fridge and add the strawberry pulp to it. Refrigerate again.
  5. Remove from the freezer. Pour water over the lollies before consuming. Enjoy!

3. Fruit Chaat

This tasty dish can be consumed as a mid-morning or an evening snack.

Cooking time: 15-20 mins

Nutritional values (1 serving approx)

Energy: 95 kcals

Carbohydrates: 20 gms

Protein: 1 gm

Fat: 0.5 gms


  • ¼ cup sliced apple cubes
  • ½ cup pineapple cubes
  • ½ cup banana cubes
  • ¼ cup grapes
  • ¼ cup pomegranate
  • 1 tsp chaat masala
  • Salt to taste
  • Sugar to taste


  1. In a bowl, mix all the ingredients. Enjoy!

4. Fruit Custard

This tasty dessert can be consumed after a heavy meal or consumed as an evening snack.

Cooking time: 20-25 mins

Nutritional values (1 serving approx)

Energy: 220 kcals

Carbohydrates: 22 gms

Protein: 5 gms

Fat: 9 gms


  • 2 ½ cups milk
  • ½ cup chopped apple
  • ½ cup pomegranate
  • ¼ cup chopped banana
  • ½ cup grapes
  • 2 tbsp custard powder
  • Sugar to taste


  1. In a bowl, combine milk, sugar and custard powder. Mix well. Cook on a medium flame for 10-15 minutes.
  2. Remove from the flame and let the milk cool.
  3. Add the fruits and mix well. Enjoy!

5. Mango Cake

This tasty cake can be made in a jiffy and your kids would surely love it!

Cooking time: 20-25 mins

Nutritional values (1 serving approx)

Energy: 375 kcals

Carbohydrates: 55 gms

Protein: 7 gms

Fat: 15 gms


  • 2 cup mango cubes
  • 2 cups maida
  • 1 tsp baking powder
  • 1 tsp baking soda
  • ¼ cup butter
  • ¼ cup condensed milk
  • 1 tsp vanilla essence
  • ½ cup milk
  • Sugar to taste


  1. In a mixer, add the mangoes and blenderize them.
  2. In a bowl, combine flour, baking soda and baking powder. Add the mango juice, condensed milk, vanilla essence and melted butter. Mix well.
  3. Grease a baking tray. Add the batter and spread it evenly using a spatula.
  4. Bake in an oven for 180℃ for 20 minutes. Check the consistency of the cake after 20 minutes. 
  5. Remove from the oven and cut into 5-6 pieces. Enjoy.

Key Takeaways

  1. Juices which do not contain added preservatives are high in added sugar or flavours.
  2. Whole fruits are high in soluble fibre and low in Glycemic Index (GI). Hence, whole fruits are a better option than fruit juices for diabetics.
  3. Certain fruit juices might contain High Fructose Corn Syrup (HFCS) which is unhealthy as HFCS has been associated with increased risk of cancer, cardiovascular diseases, diabetes and obesity.
  4. Store-bought fruit juices also undergo heat treatment, during which there can be loss of heat-sensitive vitamins like vitamin C.
  5. Fruit juices lack fruit pulp which is the main source of soluble fibre.

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