How many calories are in your juice? How much vitamin C does a carrot-apple-ginger blend actually contain? Enter your ingredients and weights to get a full nutritional breakdown — calories, vitamin C, vitamin A, potassium, folate, and iron — based on USDA data.
Values account for juice extraction (approximately 60% of raw nutrient content transferred to juice). Cold-press juicers retain more than centrifugal models, especially for vitamin C.
* Values are estimates based on USDA nutritional data for raw produce. Actual juice nutrient content varies by juicer type and produce freshness.
Per 100g raw produce (USDA FoodData Central). Juice values are approximately 60% of raw — accounting for extraction efficiency in a cold-press juicer.
| Ingredient | Calories | Vitamin C | Vitamin A | Potassium | Folate |
|---|---|---|---|---|---|
| Kale | 35 | 93mg | 500µg | 447mg | 62µg |
| Parsley | 36 | 133mg | 421µg | 554mg | 152µg |
| Kiwi | 61 | 93mg | 4µg | 312mg | 25µg |
| Broccoli | 34 | 89mg | 31µg | 316mg | 63µg |
| Spinach | 23 | 28mg | 469µg | 558mg | 194µg |
| Carrot | 41 | 6mg | 835µg | 320mg | 19µg |
| Beet | 43 | 5mg | 2µg | 325mg | 109µg |
| Orange | 47 | 53mg | 11µg | 181mg | 30µg |
| Lemon | 29 | 53mg | 1µg | 138mg | 11µg |
| Celery | 16 | 3mg | 22µg | 260mg | 36µg |
| Cucumber | 15 | 3mg | 5µg | 147mg | 7µg |
| Apple | 52 | 5mg | 3µg | 107mg | 3µg |
| Pineapple | 50 | 48mg | 3µg | 109mg | 18µg |
| Mango | 60 | 36mg | 54µg | 168mg | 43µg |
| Ginger | 80 | 5mg | 0µg | 415mg | 11µg |
Source: USDA FoodData Central. For a detailed breakdown of how to use nutrition data in your juicing practice, see our Juice Nutrition Guide.
It depends heavily on the ingredients. A 16 oz green juice (cucumber, celery, spinach, lemon) runs 60–90 calories. A carrot-apple-ginger blend is 130–160 calories. Fruit-forward juices like orange or mango hit 160–200 calories per 16 oz. Use the calculator above for your exact recipe.
Orange juice provides ~53mg of vitamin C per 100g of fruit. Kiwi is higher at ~93mg per 100g. A multi-citrus blend (orange, grapefruit, lemon, lime) can deliver 160–180mg per 16 oz serving — nearly double the adult RDA of 65–90mg. Vitamin C degrades with heat and oxygen exposure, so drink within 15–20 minutes of juicing.
Cold-press juicing preserves most water-soluble vitamins. Centrifugal juicers cause some vitamin C loss through heat and oxidation. Juicing removes insoluble fiber but actually increases bioavailability of certain nutrients — beta-carotene from juiced carrots is absorbed significantly better than from whole raw carrots because juicing ruptures the cell walls that limit carotenoid release.
For the broadest micronutrient profile per serving, combine leafy greens (kale, spinach, or parsley for vitamin C, A, and folate), carrot (very high beta-carotene), beet (folate and dietary nitrates), and citrus (vitamin C). This combination covers more nutritional ground than any single-ingredient juice.
Celery contains ~260mg of potassium per 100g. A 16 oz glass of pure celery juice requires roughly 400–500g of celery, delivering approximately 1,000–1,300mg of potassium — a meaningful share of the 2,600–3,400mg adult daily adequate intake. Spinach (558mg/100g) and ginger (415mg/100g) are even higher per gram.
Preserve more nutrients with a cold-press juicer:
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