Juice box calories come to 100 for one 200 g box and 50 per 100 g, based on a packaged apple pear juice label. Every one of those calories comes from carbohydrate. That one box carries 21 g of sugar and no protein, fat or fiber, so it adds energy without adding much to keep you full.
100kcal
1 juice box · 200 g, packaged, per label
0%protein
0 gProtein
24 gCarbs
0 gFat
How to burn off 100 kcal
—Walking, brisk
—Jogging
—Cycling, moderate
—Swimming
Skip the math. BodyPal counts these calories from your steps and workouts automatically.
Nutrition facts
Packaged, per label · per 200 g
Calories
100 kcal
Protein
0 g
Carbohydrate
24 g
Fat
0 g
Saturated fat
0 g
Cholesterol
0 mg
Sodium
6 mg
Potassium
244 mg
Source: USDA FoodData Central
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Verified nutrition data
Numbers on this page come from USDA FoodData Central, the U.S. Department of Agriculture’s food composition database, and from manufacturer labels where a branded product is named. Last verified September 2026. How we verify our data →
Juice box: calories, protein and sodium by serving
Percent of daily value uses the FDA reference of 2,000 kcal a day.
Serving
kcal
Protein
Carbs
Fat
Sodium
% DV kcal
1 Box (200 g)
100
0 g
24 g
0 g
6 mg
5%
100 g
50
0 g
12 g
0 g
3 mg
3%
3 × 1 Box (200 g)
300
0 g
18 mg
5 × 1 Box (200 g)
500
0 g
30 mg
Each extra box adds another 100 calories
A single 200 g box is 100 calories, about 5% of a 2000-calorie daily value. On its own that is a modest number. The catch is that juice boxes rarely travel alone: they come in multipacks, slide into lunch bags and get handed out at practice.
Two boxes bring you to 200 calories, three reach 300, and five hit 500 calories across 1,000 g of juice. The math is linear and unforgiving because there is nothing else in the box to slow you down. No protein, no fat, no fiber. You drink it in a minute and the total keeps climbing with every straw you push through the foil.
If you track intake, count boxes rather than sips. A box is a fixed, labeled portion, which makes it one of the easier drinks to log accurately. The hard part is remembering the second and third one.
Every calorie is carbohydrate, most of it sugar
The calorie split is 100% carbs, 0% protein and 0% fat. Per 100 g the juice holds 12 g of carbohydrate, and 10.5 g of that is sugar. Scale it up to the box and you get 24 g of carbs with 21 g of sugar.
That profile is typical of fruit juice: the fruit's sugars stay, the fiber and most of the structure do not. The card lists 0 g of fiber per 100 g. Without fiber or protein to slow digestion, a juice box works as quick fuel rather than a snack that holds you over until the next meal.
This is not a reason to ban it. It is a reason to know what it is. A box can top up energy before a game or round out a lunch, but it will not stand in for food.
Sugar is the row to watch, not sodium
Sodium is close to irrelevant here: 6 mg per box, 0% of the 2300 mg daily value. Even five boxes add only 30 mg. Saturated fat and cholesterol both sit at 0. The juice does carry some potassium, 122 mg per 100 g, against a daily value of 4700 mg.
Sugar is the number that matters. At 21 g per box, the sugar figure is most of the box's weight in nutrients. If you are watching added or total sugar, the box is where your attention should go, and the multiples show how quickly it stacks: each additional box brings the same load again.
One practical move is to treat the box as the sweet item of the meal rather than something on top of dessert. Another is to split a box's worth between two days, or cut it with water at home if you pour from a carton instead.
Pair it with food that brings protein and fiber
Because the box supplies only carbohydrate, the rest of the plate has to do the other jobs. A sandwich with lean protein, a piece of whole fruit, yogurt or a handful of nuts all add what the juice lacks. Paired that way, 100 calories of juice is a small, predictable part of a meal.
On its own between meals, a juice box is the kind of drink that leaves you hungry soon after. If that pattern sounds familiar, water or milk with the snack and the juice saved for a meal is an easy swap. Brands vary in fruit blend; the values here come from the Tree Top Apple Pear Juice Box label.
If you want to keep a running tally without reading labels, BodyPal can log a juice box from a photo, which helps on days when the boxes pile up.
How does juice box compare?
Here is how a juice box stacks up against fruit punch, Orange Julius and carrot juice, per 100 g and per usual serving.
Verdict: For the fewest calories pick carrot juice at 40 per 100 g, which also brings 1 g of protein, or stick with the juice box at 100 calories, the smallest fixed portion on the list. Skip the Orange Julius if you are counting, since its 134 calories per cup is the highest here, and remember fruit punch carries 38 mg of sodium per 100 g against the box's 3 mg.
Most popular juice box brands in the United States
Ranked by popularity in the BodyPal database
# Productkcal / 100 g
1Tree Top Apple Pear Juice Box1 box · 200 g50 kcal
A 200 g juice box is about 100 calories, based on 50 calories per 100 g for an apple pear juice box.
Is a juice box good for weight loss?
A 200 g juice box has 100 calories from 24 g of carbs, including 21 g of sugar, with no fat or protein.
Juice box vs fruit punch: which has fewer calories?
Fruit punch is close, at 47 calories per 100 g against 50 for a juice box, so 200 g works out to about 94 calories of fruit punch versus 100 for a juice box.
How much sugar is in a juice box?
A 200 g juice box has about 21 g of sugar, from 10.5 g per 100 g, plus 24 g of total carbs.
How many calories are in two juice boxes?
Two 200 g juice boxes come to 200 calories. Three boxes reach 300 and five reach 500, since each box adds the same 100 calories with no protein or fat.
Does a juice box have any protein or fat?
No. A juice box has 0 g of protein and 0 g of fat, so 100% of its calories come from carbohydrate: 24 g per 200 g box, of which 21 g is sugar.
How much sodium is in a juice box?
A juice box has 6 mg of sodium, which rounds to 0% of the 2300 mg daily value. Even five boxes add only 30 mg, so sodium is not a concern here.
Does a juice box have fiber?
The juice has 0 g of fiber per 100 g. Juice keeps the fruit's sugars but loses the fiber, which is why a box fills you up far less than whole fruit.
Is there potassium in a juice box?
Yes, the apple pear juice holds 122 mg of potassium per 100 g. That is a small share of the 4700 mg daily value, but it is the main nutrient besides sugar.
