What are some common myths about grape juice?

What are the common myths about grape juice?

Grape juice sounds healthy, so several myths stick. Here is what holds up and what does not.

Myth: grape juice is as good as eating grapes

Not quite. Juice removes most fiber and packs the sugar of many grapes into one glass. Per 100 g, grape juice has about 60 calories and about 14 g of sugar, compared with about 46 calories and 9.6 g of sugar for apple juice (USDA data, approximate, varies by brand).

Myth: grape juice has no sugar

False. Even 100% juice with no added sugar is naturally high in sugar. Many products labeled juice drinks or cocktails add more. Check “Added Sugars” on the Nutrition Facts label; the FDA Daily Value for added sugars is 50 g.

Myth: grape juice gives the same benefits as red wine

This is overstated. Resveratrol, the compound often quoted in wine claims, is found in grape skins in small amounts, and the evidence on whether dietary intake changes health is not settled. Do not use juice as a replacement for medical advice.

Myth: more is better

No. The American Academy of Pediatrics suggests age-appropriate servings of juice with whole fruit and other drinks. The NHS says juiced fruit can count toward 5 A Day, but whole fruit has the fiber. For adults, a small glass is a reasonable limit.

Myth: all grape juice is the same

Purple grape juice and white grape juice both exist, and some products are blends with other juices. Read the ingredients.

What is true?

• Grape juice contains potassium, about 104 mg per 100 g.
• It has almost no vitamin C naturally (about 0.1 mg per 100 g) unless the label says it was added.
• It is alcohol-free; juice is pasteurized rather than fermented.

How to drink it sensibly

• Choose 100% juice with no added sugar.
• Dilute with sparkling water.
• Keep to a small glass and eat whole grapes too.