Apple Juice
Juicing strips the fiber and leaves concentrated liquid sugar, so it hits faster and harder than a whole apple.
FatTonic Facts
Apple Juice · per serving 1 cup (240ml)
Poor · works against fat-burning
| Factor | Amount | Points |
|---|---|---|
| Start | 100.0 | |
| Glycemic load | 12 | −26.4 |
| Sugar (g) | 24 | −19.2 |
| Processing | ultra-processed | −24.0 |
| Fiber (g) | 0 | 0.0 |
| Protein (g) | 0 | 0.0 |
| Glycemic index | 44 | |
| Carbs (g) | 28 | |
| Fat (g) | 0 |
Score model v1
Nutrients: USDA FoodData Central, record 173933 (Apple juice, canned or bottled, unsweetened, without added ascorbic acid), public domain, checked 2 Oct 2026.
Glycemic index: 44, the median of three glucose-referenced tests in Table A1 of Atkinson et al., International Tables of Glycemic Index and Glycemic Load Values: 2008: no. 1038 Apple juice, Granny Smith, unsweetened (Australia) 44; no. 1039 Apple juice, pure, clear, unsweetened (The Wild About Fruit Company, Wandin, VIC, Australia) 44; no. 1040 Apple juice, pure, cloudy, unsweetened (The Wild About Fruit Company, Australia) 37. Note: no. 1037 is bread-referenced, so not in the median. Opened 26 Oct 2026; the 2021 edition could not be opened. Until 26 Oct 2026 this page used 41, from no recorded source.
Per 100 g (USDA record; serving 240 g): carbs 11.3, sugar 9.6, fiber 0.2, protein 0.1, fat 0.1 g.
What this means for fat-burning
Why this score: glycemic load 12 set it, −26.4 points. Source: USDA FoodData Central, FDC 173933.
Its high sugar content is the main reason to keep portions in check. Being ultra-processed, it is also easy to overeat.
See how your whole day scores — free Metabolic Score →This food and 199 more, scored on your phone.
Among the 200 rated foods
Apple Juice scores 30, rated Poor. It scores higher than 11% of the 200 rated foods.
Rated foods per band: Avoid 0–19: 11; Poor 20–39: 23; Moderate 40–59: 34; Good 60–79: 45; Excellent 80–100: 87.
Frequently asked questions
Does apple juice spike insulin?
Glycemic load 12 for 1 cup (240ml); FatTonic Score 30/100 — it works against fat-burning.
Is apple juice good for fat loss?
Poor (30/100): apple juice works against fat-burning.