Is reconstituted juice healthy? Here's what you need to know

We see it all the time on supermarket shelves. Cartons that say "100% fruit juice" or "made from concentrate". But what does that actually mean? If you've ever wondered why reconstituted juice tastes a bit... different, or questioned how healthy it really is, you're not alone. Let's unpack what this stuff really is and whether it's worth pouring into your glass.

What is reconstituted fruit juice?

Reconstituted juice starts out as regular juice from fruit like oranges, apples or grapes. But then, to make it easier (and cheaper) to ship around, they remove most of its water. This creates a thick, syrupy concentrate. Later on, when it’s time to bottle and sell it, water is added back in to bring it closer to its original juice-like state. That's where the name "reconstituted" comes from.

Sounds pretty straightforward, right? But this process affects more than just the water content. Let’s dig into what happens along the way.

How it compares to fresh juice

Here’s the thing: reconstituted juice is not quite the same as fresh juice. Sure, they come from the same fruit, but the journey reconstituted juice goes through can change its nutritional profile.

• Nutritional value: The heating involved in concentration can destroy sensitive nutrients like vitamin C and enzymes. Some companies add vitamin C (ascorbic acid) back in, but it’s not quite the same as the real thing.

• Flavour and texture: Ever noticed a slightly cooked or flat taste in some juices? That’s the processing at play.

• Additives: To make up for what's lost, manufacturers often add preservatives, sugars or flavours.

In other words, it's still technically juice, but it’s taken a bit of a detour.

What goes into it?

Now you're probably asking: what exactly am I drinking? Good question.

Here’s a breakdown of what might be in your average reconstituted juice:

• Ascorbic acid: A form of vitamin C added back after processing.

• Citric acid: Adds tartness and helps preserve flavour.

• Sodium benzoate: A preservative to keep bacteria at bay (but it’s worth keeping an eye on this one).

• Sugar or syrup: Not always, but definitely something to watch for on the label.

• Filtered water: This is what they add back in to turn the concentrate into liquid juice again.

Most of these aren’t harmful in small amounts, but they’re not doing you any big health favours either.

Is it healthy?

Alright, so here’s the real talk. Reconstituted juice isn’t terrible, but it’s definitely not as good for you as freshly squeezed juice or whole fruit.

• Less fibre: Juice doesn’t have the fibre that whole fruit does, and reconstituted juice can be even further removed from that natural goodness.

• Lower nutrient levels: Heating and storing break down key nutrients.

• Potentially misleading labels: Some juices labelled as orange might be padded out with cheaper juices like apple or grape.

And let’s not forget about sodium benzoate. According to a review published in Advances in Food and Nutrition Research, excessive intake, especially when mixed with vitamin C, can form benzene—a compound linked to health risks.

Environmental impact matters too

Another layer to all this? The environment. Processing, transporting, and storing juice concentrate burns a lot of fuel. That means more emissions and packaging waste. If you’re eco-conscious, freshly squeezed or locally made juice might be the better pick.

There’s also the water usage involved—not just the water that gets added back in, but also the energy required to filter and sterilise it. Multiply that by millions of cartons, and you start to get the picture.

Fresh juice vs reconstituted: nutrition face-off

So while both will quench your thirst, one is clearly closer to nature.

If you must go for reconstituted, read the label

We get it—sometimes fresh juice isn’t always available or affordable. If you’re grabbing a bottle off the shelf:

• Look for "no added sugar" and "no artificial preservatives"

• Choose organic or cold-pressed options where possible

• Check the ingredients—shorter lists are usually better

• Avoid anything with high-fructose corn syrup or unrecognisable ingredients

• See where the juice concentrate is sourced from—local is usually better

A better option? Whole fruits and smoothies

Instead of relying on juice, reach for whole fruit when you can. Not only do you get the full fibre content, but the nutrients are intact too. Don’t have time? Smoothies are a great middle ground.

Try blending:

• Orange + banana + spinach

• Apple + cucumber + mint

• Watermelon + lime + ginger

• Mango + carrot + turmeric

That way you’re still getting something refreshing, but with more of the good stuff—and fewer surprises.

Don’t forget about juice quality and sourcing

There’s also the question of where your juice concentrate is coming from. Some countries have stricter quality controls than others. If the packaging says “made from imported concentrate”, it’s worth checking where from. Not all growing or manufacturing standards are equal.

Some manufacturers even mix juices from different fruits to hit a certain sugar or acid level. For example, apple juice is often used to “bulk up” orange juice because it’s cheaper. The label might not always say this clearly.

What about nutrient loss during processing?

Let’s talk specifics. Vitamin C is incredibly sensitive to heat and light. When juice is pasteurised or heated during concentration, a significant chunk of that vitamin is destroyed. Some studies suggest that up to 50% of vitamin C can be lost in this process.

The same goes for B vitamins—thiamin, riboflavin, and niacin. These water-soluble vitamins don’t do well with heat and oxygen exposure. Phytonutrients and antioxidants (like flavonoids and carotenoids) also degrade during processing.

That’s why many juice makers add nutrients back in—but these synthetic forms may not be absorbed as well by your body.

Preservatives and what to watch for

Preservatives aren’t all bad—they help keep your juice safe on the shelf. But some are better than others:

• Ascorbic acid (vitamin C): Also acts as a natural preservative.

• Citric acid: Safe, naturally found in citrus fruits.

• Potassium sorbate: Common in food products, generally considered safe.

• Sodium benzoate: Can be safe in small amounts, but worth limiting.

• Calcium disodium EDTA: Used to stabilise colour and flavour, but its long-term effects aren’t fully understood.

The more of these you see on a label, the more processed the juice likely is.

Juice alternatives to consider

Not into juicing? No worries. Try:

• Infused water – Add lemon, cucumber, mint or berries to your water for flavour without sugar.

• Herbal teas – Naturally flavoured and usually low-calorie.

• Coconut water – Great for hydration with natural electrolytes.

Final thoughts

Is reconstituted juice the worst thing in your fridge? Probably not. But is it your best option for nutrients and taste? Also no.

If convenience is key, just make sure to read the label and go for the simplest, most natural option available. When possible, squeeze your own or eat the fruit whole. You’ll get more fibre, more nutrients, and more flavour.

So next time you’re standing in the juice aisle, thinking "this'll do", maybe pause. Maybe grab a couple of oranges instead—and enjoy the real deal.