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Real Life Nutrition Questions Answered
printReal Life Fitness Questions Answered
Emma Brown
Nutritionist
Janet Aylott
Nutritionist
Kelly Marshall
Fitness Consultant
Q.
How many calories in juices?
Hi there,
I've been given a juicer for Christmas and I love it. I've been making juices and smoothies but I'm finding it hard to add them to my Food diary. I have been using the My Meals feature and I've added one juice already, but the actual calorie content seems very excessive for what it actually is. My question is when I juice an orange or a lemon, how many calories are in the juice as obviously I remove quite a bit of fibre from the fruit once it's been juiced. When I look at the calorie content of a pineapple for example it's 198 kcal for 1/2 a small pineapple, but once juiced, does this reduce? I've tried to research this on the web, but I can't find anything that tells me what the calories in specific fruit are once they have been juiced. Can you help me? Many Thanks in advance. Regards Jen
A.
Our expert says...
I'm not surprised that you can't find any information on the calorie content of juiced fruit on the web, as it is very difficult to estimate this without knowing the type and power of juicer used. And they tend to vary widely, a bit like the price!
You are right that a lot of the fibre is removed when juicing, but most of the calories will remain in the juice. In the main, the fibre tends to pass through you and not be absorbed. It is the fruit sugars which make the fruit so sweet and tasty and these obviously remain when juiced, which is why juices are so delicious. Unfortunately, using a lot of fruit in juices and smoothies does put the calorie content up and, in answer to your question, I would recommend that you use the calorie values for the whole fruits when calculating the content of your juices (you can set these up in the My Meals section).
One way to bring the calorie content down is to juice vegetables with your fruit. Carrot in particular is a good base with, for example apple, and then you will find that you can add other vegetables that are less sweet to bulk the juice out. Generally, vegetables are richer in minerals than fruit, which is another good reason to add them. And they also add a different spread of vitamins too. Also remember that juices are highly concentrated, so another idea is to dilute your juice with some water, so that you need less fruit overall to make a drink.
But juices and smoothies are a great way of getting your 5-a-day and do give you a boost of powerful and healthy nutrients! So, I think you shouldn't stop juicing, but keep an eye on those calories and develop some lower calorie options!
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