When apples are juiced, their hydrating quality is maximized, and some plant compounds are retained. But juicing reduces other benefits of whole apples, including fiber and the ability to satisfy hunger.

Apples are fruits that contain many beneficial compounds that may help support cardiovascular, brain, and physical health. Apple juice is made from pressing apples.

While there are also some health benefits to drinking apple juice, consuming high amounts, especially ultra-processed types with added sugars, may also pose potential risks.

Here are 4 benefits and 5 downsides of drinking apple juice.

Apple juice is 88% water and tastes good. This makes it easy to consume, especially for those who are sick and at an increased risk of dehydration.

In fact, some pediatricians recommend half-strength apple juice — a mixture of half juice and half water — for mildly dehydrated children who are at least 1 year old.

In a 2016 study of children with mild gastroenteritis and minimal dehydration, those offered diluted apple juice were 6.5% less likely to require fluids administered intravenously than those given a medical electrolyte drink.

Although electrolyte drinks are specially formulated to rehydrate, some children dislike the taste and refuse to drink them. They’re also relatively expensive. As such, diluted apple juice may be a practical and pleasant alternative.

Be sure to drink diluted juice to rehydrate, as the high sugar content of full-strength juice can draw excess water into your gut and worsen diarrhea, particularly during recovery from illness.

In more severe cases of dehydration, medical electrolyte drinks are still advised.

Apple juice may contain some beneficial plant compounds from whole apples, including:

  • triterpenoids
  • flavanols, including catechins, epicatechin, and procyanidins
  • flavonols, including quercetin
  • phenolic acids
  • dihydrochalcones
  • anthocyanins

These plant compounds may help protect your cells from inflammation and oxidative damage, manage blood lipid levels, and support blood flow and endothelial function. These processes are factors in chronic conditions, including certain cancers and heart disease.

While the majority of these compounds are in the peel, some from the apple flesh are retained in the juice.

For more polyphenols, opt for cloudy juice, which contains pulp, rather than clear juice, which has the pulp removed. Organic varieties are more commonly available in cloudy form.

Plant compounds in apple juice may be particularly beneficial for heart health.

Polyphenols may help prevent LDL (bad) cholesterol from becoming oxidized and accumulating in your arteries. Higher levels of oxidized LDL are linked to an increased risk of heart attack and stroke.

While this boost in antioxidant activity means more potential protection from heart disease, more human studies are needed to confirm the heart health benefits of apple juice.

Some older human and animal studies suggest that apple juice may support brain function and mental health as you age.

This protection may be attributed to the antioxidant activity of the polyphenols present in the juice, which could shield your brain from damage caused by unstable molecules known as free radicals. It may also be due to the impact apple juice has on the gut microbiome.

In a 2010 study, people with Alzheimer’s disease who drank 1 cup (240 mL) of apple juice daily for 1 month experienced improvements in behavioral symptoms, such as anxiety, restlessness, and false beliefs. But memory and problem-solving didn’t improve.

Further human studies are needed to confirm the benefits of apple juice for brain function and to clarify the optimal dosage required for this purpose.

Juicing apples can decrease the amount of beneficial compounds in apples by around 90%, which may reduce some of their health benefits.

Ultra-processed varieties are also typically loaded with added sugars, artificial sweeteners, and other additives that may increase the risk of several health conditions.

Here are 5 possible concerns related to drinking apple juice, along with ways to overcome some of them.

1. May contribute to weight gain

Portion control is important if you drink apple juice and manage the number of calories you consume daily. A 1-cup (248-gram [g]) serving of unsweetened apple juice has 114 calories, while a medium-sized (140 g) apple has 85 calories.

The juice can also be consumed more quickly than a whole apple, which can lead to the intake of a large number of calories over a short period.

Additionally, fruit juice doesn’t promote feelings of fullness as much as whole foods, which take longer to digest, largely due to their high fiber content. This may lead you to consume more calories than you wish to.

The American Academy of Pediatrics (AAP) recommends the following daily juice limits by age:

  • 1 to 3 years: 1/2 cup (120 mL)
  • 3 to 6 years: 1/2 to 3/4 cup (120 to 175 mL)
  • 7 years and older: 1 cup (240 mL)

2. Low in vitamins and minerals

Although apple juice is made from apples, it usually contains fewer vitamins, minerals, and nutrients. In fact, a 1-cup (240-mL) serving of apple juice provides less than 10% of the Reference Daily Intake (RDI) for any micronutrient.

That said, vitamin C (ascorbic acid) is commonly added. In many cases, apple juice is fortified to provide 100% or more of the RDI for vitamin C per serving.

If not fortified, apple juice provides around 2% of the RDI for this vitamin per 1-cup serving. For comparison, one medium (200 g) apple averages 10% of the RDI.

Consider eating a wide variety of whole fruits and vegetables to ensure you get enough nutrients daily.

3. High in sugar — low in fiber

When choosing apple juice, opt for 100% juice varieties rather than drinks that blend juice with added sugar and water.

Consuming high amounts of added sugars is associated with several health conditions, including diabetes, obesity, and high blood pressure, among others.

That said, even 100% fruit juice contains free sugars, which are also linked with health risks. They’re also stripped of nearly all of their fiber, which plays a role in managing blood sugar, digestion, and weight.

Most of the calories in unsweetened, 100% apple juice come from carbs, mostly from the naturally occurring sugars, fructose and glucose. A 1-cup (240-g) serving of apple juice supplies 0.5 g of fiber, compared to 4.2 g in a medium apple (200 g) with the peel.

If you drink apple juice, opt for an unsweetened and natural variety, and pair it with a food that contains protein and healthy fats to mitigate its impact on your blood sugar.

4. Encourages tooth decay

Drinking fruit juice may be associated with an increased risk of tooth cavities and decay. Bacteria in your mouth consume the sugars in juice and produce acids that can erode tooth enamel and lead to cavities.

In a 2018 test-tube study that assessed the dental effects of 12 different types of fruit juice, apple juice was found to erode tooth enamel the most.

If you drink apple juice, avoid swishing it around in your mouth. The longer your teeth are exposed to sugar, the more likely you’ll get cavities. Using a straw may also reduce your risk of tooth decay.

5. Contains pesticides

Pesticides are chemicals used to protect crops from insects, weeds, and mold. If you drink non-organic juice, you may consume small traces of pesticides.

A 2020 report from the U.S. Department of Agriculture, which tested 724 samples of non-organic, 100% apple juice, found that 46.1% of them contained detectable levels of at least one pesticide.

Though these residues were below the limits set by the U.S. Environmental Protection Agency (EPA), children are more vulnerable to pesticide exposure than adults.

As such, consider choosing organic options if you or your child regularly drinks apple juice.

Apple juice may be useful for rehydrating when you’re sick. Its disease-fighting plant compounds may also protect your heart and brain as you age.

However, apple juice is not as filling as whole apples, nor does it offer as much fiber, vitamins, or minerals.

Consider choosing cloudy, organic juice with pulp to obtain more beneficial plant compounds and avoid potential pesticide contamination.