Sugarcane juice is a traditional beverage in India loaded with essential vitamins, minerals, and antioxidants. While it is refreshing and provides energy, it is important to remember that it is also a source of natural sugar and should be consumed in moderation, especially by individuals managing blood sugar levels.
In this guide, discover the key nutritional value of sugarcane juice per 100 ml, its potential health benefits, and side effects to watch out for.
Sugarcane Juice Nutritional Value
Sugarcane juice is extracted by crushing and grinding the sugarcane culms. It contains approximately 70-75% water, provides energy, and contains natural sugars (primarily sucrose) [1].
The nutritional values of unfortified, freshly extracted sugarcane juice per 100 ml are approximately listed below [2]:
| Nutrients | Amount (per 100 ml) |
| Energy | 74 Kcal |
| Carbohydrates | 13 gm |
| Calcium | 7 mg |
| Iron | 0.1 mg |
| Magnesium | 3 mg |
| Sodium | 43 mg |
| Zinc | 0.02 mg |
| Copper | 0.021 mg |
| Selenium | 0.8 µg |
Potential Health Benefits of Sugarcane Juice
Sugarcane juice is a sweet, hydrating drink that provides quick energy and some micronutrients. While it is refreshing, its health benefits are primarily related to hydration, energy replenishment, and modest mineral intake.
1. Hydrates the Body
Sugarcane juice is a great way to stay hydrated, especially when the weather is hot. Because of its high water content, it efficiently replaces lost fluids, aiding the fight against dehydration [1]. It can be particularly beneficial for replenishing fluid loss after physically demanding activities or prolonged heat exposure.
2. Rich in Micronutrients
Sugarcane juice is a source of essential minerals, including iron, calcium, magnesium, and potassium [3]. These minerals are vital for maintaining general bodily functions: iron is necessary for red blood cell formation, potassium helps regulate blood pressure, magnesium assists in muscle function, and calcium supports bone and teeth health [4].
3. Boosts Energy
Sugarcane juice provides natural sugars (sucrose, glucose, fructose), which are rapidly absorbed and can temporarily restore energy levels. This makes it a popular quick energy source during intense physical activity or in hot weather, as it helps prevent fatigue.
4. May Aid Digestion
While not a significant source of dietary fiber, the process of chewing or consuming unprocessed sugarcane can provide some fiber. The juice itself can help maintain hydration, which supports the digestive tract and regular bowel movements.
5. Provides Antioxidants
Sugarcane contains various antioxidant compounds, including phenolic acids and flavonoids, which are beneficial for general health [3], [5]. Antioxidants help combat oxidative stress in the body by neutralizing free radicals, which can contribute to cell damage and aging.
6. May Support Kidney Function
As a natural diuretic, sugarcane juice may potentially support kidney function by promoting urination and facilitating the body’s excretion of toxins and excess fluids [6]. This diuretic effect is traditionally believed to help in the prevention of problems like kidney stones and urinary tract infections. However, individuals with pre-existing kidney conditions must consult their physician before consuming.
7. Aids in Maintaining Electrolyte
Balance Sugarcane juice contains electrolytes like sodium and potassium. When consumed after strenuous activity or prolonged sweating, it can help restore the body’s electrolyte balance, which is crucial for proper nerve and muscle function.
Sugarcane Juice and Blood Sugar
Is Sugarcane Juice Safe for Individuals with Diabetes?
Sugarcane juice is high in natural sugars and will raise blood glucose levels. While some research suggests that the unprocessed form of sugarcane juice may have a lower Glycemic Index (GI) compared to refined sugar due to other compounds present [7], this does not mean it is safe for unrestricted consumption by individuals with diabetes.
The natural sugar content poses a risk of blood sugar spikes. Individuals with diabetes should treat sugarcane juice similarly to other fruit juices—that is, consume it only in very small, strictly controlled portions, and only after consulting a healthcare physician or a certified dietitian to determine the appropriate amount and frequency as part of their overall diabetes management plan.
If you have diabetes, it is always safest to opt for water, unsweetened tea, or vegetable juices instead of sugarcane juice.
How to Drink Sugarcane Juice Safely?
Here are a few simple and healthful ideas for drinking sugarcane juice:
- Fresh and Hygienic: Always choose freshly extracted sugarcane juice from reliable suppliers to guarantee purity and hygiene. Ensure the extraction equipment is clean to avoid microbial contamination.
- Dilute for Moderation: To reduce the sugar load per serving, consider diluting the sugarcane juice with water, or add a dash of lemon juice for a refreshing twist.
- Limit Consumption: Although sugarcane juice offers health advantages, it is best to drink it in strict moderation (e.g., small, occasional servings) to limit high sugar intake.
- Avoid Additives: Refrain from adding extra sugar, syrup, or artificial flavourings to the fresh juice.
- Consume Immediately: Sugarcane juice should always be consumed fresh, ideally within 20 minutes of extraction. Studies have shown that storing sugarcane juice for extended periods can cause it to oxidize and degrade, which can render it unfit for consumption [8].
Potential Side Effects & Warnings
Sugarcane juice is generally safe when consumed fresh and in moderation. However, there are potential adverse effects to consider:
- Blood Sugar Spikes: The primary concern is the high concentration of natural sugars, which can lead to rapid spikes in blood glucose, especially in individuals with insulin resistance or diabetes.
- Digestive Discomfort: Excessive consumption may lead to digestive upset in some individuals due to the high sugar content affecting gut osmosis.
- Policosanol: Some compounds in sugarcane, like policosanol (a long-chain alcohol), when consumed in unnaturally large, isolated doses (often as a supplement extract), have been reported in some studies to cause mild side effects like headaches or insomnia [9]. However, these effects are not typically a concern with moderate consumption of the juice itself.
Expert Opinion
“Sugarcane juice is a quintessential part of the Indian diet, particularly during hot weather as a source of rapid energy and hydration. It contains valuable minerals and is certainly a better choice than many highly-processed, artificially-sweetened soft drinks. However, it is fundamentally a high-sugar beverage. From a clinical nutrition perspective, I advise everyone to consume it as a rare treat or a recovery drink, not as a daily health staple. Crucially, if you are managing your weight, pre-diabetes, or full-blown diabetes, you must discuss any consumption with your doctor or dietitian first.”
-Dr. Boban Raju
Takeaway
Sugarcane juice offers many benefits, primarily enhancing hydration and providing quick energy and trace minerals. While its composition makes it a better alternative to refined sugar drinks, its high natural sugar content mandates that it be consumed in strict moderation as part of a balanced diet. Individuals with diabetes or those managing chronic health conditions must exercise caution and seek professional guidance before consuming it.
Frequently Asked Questions (FAQs)
Is it good to drink sugarcane juice every day?
Sugarcane juice offers hydration and minerals, but daily consumption could lead to an excessive intake of sugar and calories. It is advisable to limit consumption to occasional servings to maintain a healthy diet.
Who should not drink sugarcane juice?
Individuals with diabetes, insulin resistance, or those on strict calorie-controlled diets should use sugarcane juice in moderation or avoid it. Anyone with chronic conditions should consult their healthcare professional first.
Is sugarcane juice good for the skin?
The antioxidants present in sugarcane juice may help combat free radical damage, which is a factor in skin aging [5]. However, maintaining overall hydration and a balanced diet are more critical factors for healthy skin.
Is sugarcane juice hot or cold?
According to Ayurvedic and traditional medicine, sugarcane is considered to have a cooling or sheeta effect on the body. It is traditionally served cold to enhance this refreshing property.
Which vitamins are in sugarcane?
Sugarcane juice is a source of B-complex vitamins (B1, B2, B3, B5, and B6) and Vitamin C, along with essential minerals like calcium, magnesium, and potassium [3].
Is sugarcane good for hair?
While there’s no direct evidence that sugarcane juice benefits hair, its rich nutrient profile, including vitamins and minerals, may indirectly support overall health, which includes hair health, when ingested as part of a balanced diet.
References
[1] Singh, A., Lal, U. R., Mukhtar, H. M., Singh, P. S., Shah, G., & Dhawan, R. K. “Phytochemical profile of sugarcane and its potential health aspects.” Pharmacognosy Reviews, vol. 9, no. 17, pp. 45–54, 2015. https://doi.org/10.4103/0973-7847.156340
[2] FoodData Central. “Sugarcane juice.” n.d. Retrieved October 28, 2025, from https://fdc.nal.usda.gov/fdc-app.html#/food-details/1104382/nutrients
[3] Da Silva, L. D. R., & De Lima Cruz, J. M. F. “Micronutrient nutrition in sugarcane: a brief review.” Scientia Agrária Paranaensis, vol. 20, no. 3, pp. 214–218, 2021. https://doi.org/10.18188/sap.v20i3.28188
[4] National Institutes of Health. “Fact Sheets for Health Professionals.” n.d. Retrieved from specific mineral pages (e.g., Iron, Calcium, Magnesium, Potassium).
[5] Kadam, U. S., Ghosh, S. B., De, S., Suprasanna, P., Devasagayam, T. P. A., & Bapat, V. A. “Antioxidant activity in sugarcane juice and its protective role against radiation induced DNA damage.” Food Chemistry, vol. 106, no. 3, pp. 1154–1160, 2008. https://doi.org/10.1016/j.foodchem.2007.07.066
[6] Dewi, I. P., Aldiana, M., Viadina, Z. A., Fajrin, F. A., Holidah, D., & Christianty, F. M. “Nephroprotective effect of sugarcane (Saccharum officinarum L.) leaves ethanol extract on gentamicin-induced nephrotoxicity in rats.” Journal of Advanced Pharmaceutical Technology & Research, vol. 15, no. 3, pp. 208–213, 2024. https://doi.org/10.4103/japtr.japtr_440_23
[7] Kalpana, K., Lal, P. R., Kusuma, D. L., & Khanna, G. L. “The effects of ingestion of sugarcane juice and commercial sports drinks on cycling performance of athletes in comparison to plain water.” Asian Journal of Sports Medicine, vol. 4, no. 3, pp. 199–204, 2013. https://doi.org/10.5812/asjsm.34256
[8] Dhansu, P., Ram, B., Singh, A. K., Tomar, S. K., Karuppaiyan, R., Kumar, R., Chhabra, M. L., Singh, A., Raja, A. K., Kaushik, P., & Pandey, S. K. “Different treatments for sugarcane juice preservation.” Foods (Basel, Switzerland), vol. 12, no. 2, p. 311, 2023. https://doi.org/10.3390/foods12020311
[9] Karr, S., & Kim, K. “Policosanol: a potential novel therapeutic agent for cardiovascular disease.” American Journal of Cardiovascular Drugs, vol. 10, no. 6, pp. 359–371, 2010. https://doi.org/10.2165/11584280-000000000-00000