Can you compare 100% pure fruit juices to soft drinks ?

26 May 2017

Excess sugar consumption has become a cause for concern to experts as well as to a growing number of consumers who care about good nutrition – so much so that some people are comparing 100% pure fruit juices to soft drinks. Is that a fair comparison?

No, it is not. First of all, the natural sugar in 100% pure fruit juice is not added sugar, and it is a source of energy that your body needs.

Further, pure juices basically have the same properties that you find in fresh, ripe whole fruits and vegetables. For example, orange fruit and 100% pure orange juice contain roughly the same quantities of minerals (iron, magnesium, potassium and zinc) and of vitamin B6, C and E, which are not present in soft drinks.1

Nutrients Orange
100 g
Orange juice
100 g
Water 86.75 87.22
Energy 47 49
Protein 0.94 0.68
Total lipid (Fat) 0.12 0.12
Carbohydrates 11.75 11.54
Fibre 2.4 0.3
Sugar 9.35 8.31
Minerals (mg)
Iron 0.10 0.13
Magnesium 10 11
Potassium 181 178
Zinc 0.07 0.07
Vitamins (mg)
Vitamin C 53.2 33.6
Thiamin 0.087 0.046
Riboflavin 0.04 0.039
Niacin 0.282 0.028
Vitamin B6 0.060 0.076
Folate, EFA 30 µg 19 µg
Vitamin A 225 42
Vitamin E 0.18 0.20

100% pure fruit juices are a nutritious and delicious alternative to drinks with added sugar. However, it is important to distinguish between 100% pure fruit juice and “fruit drinks,” and be sure that the list of ingredients includes the claim “no added sugar.”

According to Canada’s Food Guide, many people consume fewer than the Guide’s recommended five to ten portions of fruits and vegetables each day. For them, 100% pure fruit juices are a sensible and practical option to help ensure they get their daily portions of fruits and vegetables. Since 100% pure juice is naturally nutritious and reinforces a diet balanced in essential vitamins and minerals, they are a good complement to a wholesome diet.

Lassonde firmly believes that 100% pure fruit juice is a healthy choice and an ally in the quest to meet the nutritional goals set out in Canada’s Food Guide.

1 Comparison of vitamins and minerals (adapted from the USDA National Nutrient Database).