Buying Guide: Frozen Juice and Punch
Frozen concentrated fruit juice is the optimal ingredient in frozen juice or punch, but not all such products have much of it. Look at the first two ingredients listed on the can. If they're frozen concentrate and water, the product has more real fruit juice than sugar. But if the first ingredient is corn syrup, the juice content is negligible compared with the sugar.
Other buying tips include:
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Opt for products labeled "juice" rather than "cocktail," "punch" or even lemonade, all of which are typically made from more sugar than juice.
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Look for products labeled 100 percent juice.
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Buy products made from pure frozen concentrate.
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If you maintain a low-sodium diet, check the sodium content. Many products are sodium-free.
Going by the numbers
The following chart displays the calories, sodium and sugar content in a variety of frozen juice and punch products. (Products are juices unless otherwise noted.) One serving is equal to 8 oz after the concentrate has been mixed with water according to directions.
FROZEN JUICE/PUNCH (serving size = 8 ounces): Welch's Light Grape
Calories: 50
Sodium (mg): 5
Sugar (gm): 12
FROZEN JUICE/PUNCH (serving size = 8 ounces): Cascadian Farm Organic Grapefruit
Calories: 100
Sodium (mg): 0
Sugar (gm): 19
FROZEN JUICE/PUNCH (serving size = 8 ounces): Minute Maid Tropical Punch
Calories: 100
Sodium (mg): 5
Sugar (gm): 27
FROZEN JUICE/PUNCH (serving size = 8 ounces): R.W. Knudsen Organic Orange
Calories: 100
Sodium (mg): 35
Sugar (gm): 18
FROZEN JUICE/PUNCH (serving size = 8 ounces): Minute Maid Orange
Calories: 110
Sodium (mg): 0
Sugar (gm): 24
FROZEN JUICE/PUNCH (serving size = 8 ounces): Minute Maid Lemonade
Calories: 110
Sodium (mg): 0
Sugar (gm): 28
FROZEN JUICE/PUNCH (serving size = 8 ounces): Tropicana Season's Best Orange
Calories: 110
Sodium (mg): 5
Sugar (gm): 23
FROZEN JUICE/PUNCH (serving size = 8 ounces): Cascadian Farm Organic Strawberry Lemonade
Calories: 110
Sodium (mg): 5
Sugar (gm): 26
FROZEN JUICE/PUNCH (serving size = 8 ounces): Minute Maid Fruit Punch
Calories: 110
Sodium (mg): 5
Sugar (gm): 29
FROZEN JUICE/PUNCH (serving size = 8 ounces): Cascadian Farm Organic Cranberry
Calories: 120
Sodium (mg): 0
Sugar (gm): 27
FROZEN JUICE/PUNCH (serving size = 8 ounces): Texsun Orange
Calories: 120
Sodium (mg): 0
Sugar (gm): 28
FROZEN JUICE/PUNCH (serving size = 8 ounces): Cascadian Farm Organic Orange
Calories: 120
Sodium (mg): 5
Sugar (gm): 28
FROZEN JUICE/PUNCH (serving size = 8 ounces): TreeTop Apple
Calories: 120
Sodium (mg): 15
Sugar (gm): 26
FROZEN JUICE/PUNCH (serving size = 8 ounces): Dole Pineapple Orange
Calories: 120
Sodium (mg): 20
Sugar (gm): 26
FROZEN JUICE/PUNCH (serving size = 8 ounces): R.W. Knudsen Tropical Punch
Calories: 120
Sodium (mg): 20
Sugar (gm): 27
FROZEN JUICE/PUNCH (serving size = 8 ounces): Seneca Apple
Calories: 120
Sodium (mg): 20
Sugar (gm): 29
FROZEN JUICE/PUNCH (serving size = 8 ounces): R.W. Knudsen Organic Apple
Calories: 120
Sodium (mg): 25
Sugar (gm): 30
FROZEN JUICE/PUNCH (serving size = 8 ounces): Dole Pineapple-Orange-Strawberry
Calories: 130
Sodium (mg): 20
Sugar (gm): 28
FROZEN JUICE/PUNCH (serving size = 8 ounces): Welch's Grape
Calories: 150
Sodium (mg): 0
Sugar (gm): 36
FROZEN JUICE/PUNCH (serving size = 8 ounces): Welch's White Grape Peach
Calories: 150
Sodium (mg): 15
Sugar (gm): 37
Source: Product packaging