ABC Juice Recipe: Apple Beetroot Carrot — Perfect Ratio & Method
- Why ABC Is India's Most Popular Juice
- The Perfect Ratio: 1 Apple : 1 Beetroot : 2 Carrots
- Cold Press Method (Step by Step)
- Blender Method (No Juicer Needed)
- Nutritional Breakdown per Glass
- Best Add-Ons (Ginger, Lemon, Mint)
- When to Drink for Maximum Benefit
- Storage — How Long Does It Last?
- Frequently Asked Questions
ABC juice is apple, beetroot, and carrot juice. It is the most searched juice recipe in India. It really is. The juice is simple and tastes good. It also gives you lots of nutrition. You only need three ingredients. It takes just five minutes to make. You get one glass full of vitamins.
But most people get the ratio wrong. Too much beetroot makes it taste like dirt. Too much apple. Makes it just sweet water. This article gives you the exact ratio that balances taste and nutrition perfectly.
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What the Research Says (Updated July 2026)
This guide was reviewed and refreshed in July 2026 with the latest health guidance.
- Beetroot may help blood pressure. A systematic review of beetroot juice for high blood pressure found the natural nitrates in beetroot turn into nitric oxide in your body. Nitric oxide relaxes blood vessels. This can gently lower systolic blood pressure. (NIH / U.S. National Library of Medicine review)
- Juice sugar counts, so keep it small. The World Health Organization says adults should keep free sugars under 10% of daily calories. Under 5% (about 25 g) is even better. The sugar released when you juice fruit counts as free sugar. So one 250 ml glass uses up a big part of that daily limit. (WHO sugars guideline)
- Juice does not replace whole fruit. Harvard's Nutrition Source lists fruit juice as a drink to limit or have in moderation. Juicing removes most of the fibre that whole fruit gives you. So enjoy whole apples, beets, and carrots too. (Harvard T.H. Chan Nutrition Source)
Why ABC Is India's Most Popular Juice
There are thousands of juice combinations possible. But ABC has become the go-to for a simple. Reason: all three ingredients are available year-round in India, are inexpensive, and complement each other perfectly.
| Ingredient. | What It Brings. | Why You Need It in the Mix. |
|---|---|---|
| Apple. | Pectin, quercetin, sweetness. | Sweetness that makes it drinkable. |
| Beetroot. | Nitrates, betalains, iron, folate. | The nutritional powerhouse. |
| Carrot. | Beta-carotene, vitamin A, natural sugar. | Body, sweetness, and vitamin A. |
Together, they make a juice that tastes sweet. It looks beautiful with a deep ruby red color. It also gives you many different nutrients. No single fruit or vegetable can do all this alone.
The Perfect Ratio: 1 Apple : 1 Beetroot : 2 Carrots
| Ingredient. | Quantity. | Weight (approx.). |
|---|---|---|
| Apple (any variety). | 1 medium, cored. | ~150g. |
| Beetroot. | 1 small, peeled. | ~80-100g. |
| Carrot. | 2 medium. | ~150-200g. |
| Lemon juice. | ½ lemon. | —. |
Why this ratio works:
- 2 parts carrot: Carrots are naturally sweet. They provide the sugar that makes the juice enjoyable without adding honey or jaggery
- 1 part apple: Apple adds a different kind of sweetness (fructose vs carrot's sucrose) and pectin, which gives the juice a smoother texture
- 1 part beetroot: Just enough to get the nitrate and betalain benefits without the earthy taste taking over
Variations on the ratio:
- Like it sweeter? Use 2 apples instead of 1.
- Like more beetroot flavour? Use 1 medium beetroot instead of 1 small.
- Want lower sugar? Replace 1 carrot with ½ cucumber.
Cold Press Method (Step by Step)
Steps
- Prep: Wash all ingredients. Core the apple (remove seeds). Peel the beetroot. No need to peel carrots — just scrub clean
- Chop: Cut everything into pieces that fit your juicer's feed chute (usually 3-4 cm)
- Feed order: Carrot → Apple → Beetroot → Carrot → Apple → Beetroot. Alternating hard and soft ensures consistent pressure and better extraction
- Collect: Your juice will be a deep ruby-red colour with minimal foam
- Finish: Squeeze ½ lemon into the juice. Stir gently
- NIH / U.S. National Library of Medicine — Dietary Nitrate from Beetroot Juice for Hypertension: A Systematic Review (PMC6316347).
- World Health Organization — Guideline: Sugars intake for adults and children.
- Harvard T.H. Chan School of Public Health — The Nutrition Source: Healthy Drinks.
- USDA FoodData Central — Apple, beetroot, and carrot nutrient profiles.
- Indian Food Composition Tables (IFCT) — National Institute of Nutrition (NIN), Hyderabad.
Tip: Blend carrots and beetroot first (they are harder), then add apple chunks and blend again. This ensures even blending.
What to do with pulp: The leftover pulp is rich in fibre. Mix it into chapati dough, add to dal, or compost it. Do not throw it away — it still has nutrients.
Nutritional Breakdown per Glass
| Nutrient. | Per 250 ml Glass. | % Daily Value. |
|---|---|---|
| Calories. | 120-140 kcal. | ~6%. |
| Carbohydrates. | 28-32g. | ~10%. |
| Natural sugars. | 22-26g. | —. |
| Vitamin A (from beta-carotene). | ~12,000 IU. | ~500%. |
| Vitamin C. | ~15 mg. | ~18%. |
| Potassium. | ~600 mg. | ~17%. |
| Iron. | ~1.5 mg. | ~8%. |
| Folate. | ~80 mcg. | ~20%. |
| Nitrates. | ~250-400 mg. | —. |
| Fibre. | ~1-2g (juice) / ~5g (unstrained). | ~4-14%. |
Sugar note: ABC juice has about 22-26g of natural sugars per glass. This is like a glass of orange juice. If you have diabetes or watch sugar intake, limit to 150 ml. Drink it with a meal, not on an empty stomach. This slows down sugar absorption.
Best Add-Ons (Ginger, Lemon, Mint)
| Add-On. | Quantity. | What It Adds. |
|---|---|---|
| Fresh ginger. | 1 inch piece. | Digestive support, anti-inflammatory, warming. |
| Lemon juice. | ½ lemon. | Vitamin C, prevents browning, iron absorption. |
| Fresh mint. | 6-8 leaves. | Cooling, freshness, mild digestive aid. |
| Black pepper. | 2-3 pinches. | Enhances nutrient absorption. |
| Turmeric. | ¼ tsp. | Anti-inflammatory (add with black pepper). |
| Amla. | 1-2 pieces. | Mega vitamin C boost, iron absorption. |
Our favourite combo: ABC + ginger + lemon. The ginger adds a spicy kick that makes the juice taste more sophisticated. The lemon keeps it fresh and prevents the juice from turning brown.
When to Drink for Maximum Benefit
Morning empty stomach (best): Your gut takes in nutrients best in the morning. This happens after you fast all night. Wait 30 minutes before you eat breakfast. This lets the beta-carotene, betalains, and nitrates absorb. They absorb without competition from other foods.
Pre-workout (2-3 hours before): Athletes use beetroot juice for performance. Nitric oxide peaks at 2-3 hours. It improves exercise endurance by 1-3 percent. Multiple studies show this. Do you exercise in the morning? Then drink ABC juice right after waking up.
How much per day: 200-300 ml (one glass) is enough. More does not help extra. Your body can only change so much beta-carotene and nitrate at once.
Storage — How Long Does It Last?
- Best: Drink immediately after making (within 30 minutes)
- Acceptable: Airtight glass jar, refrigerated — up to 24 hours
- Not recommended: Plastic container, more than 24 hours, or at room temperature
- Freezing: You can freeze ABC juice in ice cube trays for up to 1 month. Thaw in the fridge overnight. Some nutrient loss occurs, but it is still better than store-bought
Signs it has gone bad: Fizzy taste from fermentation. Brown color from oxidation. Sour smell. Separated layers. The layers do not mix back when stirred.
Make the Perfect ABC Juice Every Morning
A cold press juicer makes smooth ABC juice. It has no foam. It keeps 10-15% more nitrates than a blender. You need five minutes. You need three ingredients. You get one perfect glass.
Browse Cold Press Juicers on Amazon →- Journal of Food Science — Cold press vs centrifugal nitrate retention, 2018.
- Hypertension (AHA) — Beetroot juice and blood pressure, 2013.
- Sports Medicine — Beetroot juice and exercise performance meta-analysis, 2017.
- USDA FoodData Central — Apple, beetroot, carrot nutrient profiles.
- Indian Food Composition Tables — NIN Hyderabad.
Frequently Asked Questions
What is the best ratio for ABC juice?
1 apple : 1 small beetroot : 2 carrots. The carrot-heavy ratio makes sweetness win over beetroot's earthy flavor. Change it to your taste. Add more apple for sweeter juice. Add more beetroot for more nutrients.
Can I drink ABC juice every day?
Yes. One glass (200-300 ml) daily is safe. It is also good for most people. It gives you lots of vitamin A, nitrates, and antioxidants. If you have diabetes, drink only 150 ml. This is because it has natural sugar in it.
Should I drink ABC juice on an empty stomach?
Yes, morning empty stomach is best for absorbing nutrients. Wait 30 minutes before you eat breakfast. If your stomach feels bad, eat a light snack first. Then have it after the snack instead.
Can ABC juice help with weight loss?
ABC juice is fairly low in calories. Each glass has 120 to 140 kcal. It can replace breakfast drinks with more calories. But it has 22 to 26g of natural sugar. So it is not a diet juice. To lose weight, focus on eating fewer calories overall. Do not rely on just one juice.
How long can I store ABC juice in the fridge?
Up to 24 hours in an airtight glass jar with lemon juice added. Fill the jar to the brim to. Minimise air contact. After 24 hours, nitrate content drops significantly and the juice may start to ferment. Fresh is always best.
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ABC Juice: Best Time, How Much & Who Should Be Careful (2026)
When is the best time to drink ABC juice?
Morning is best. Drink it on an empty stomach or 20 to 30 minutes before breakfast. This helps your body take in the goodness.
ABC juice kitna peena chahiye? (How much ABC juice should I drink?)
About one glass, or 200 to 250 ml, a day is enough. More is not better. Fresh juice is best, made just before you drink it.
Should I drink ABC juice every day or alternate days?
Daily is fine for healthy adults in small amounts. Watch your sugar or stone risk? Then 3 to 4 times a week is safer.
Who should be careful with ABC juice?
People with diabetes should go slow, as the juice has natural sugar. Those with low blood pressure or kidney stones should be careful too. Ask your doctor if unsure.
Kya ABC juice roz pee sakte hain? (Can I drink ABC juice daily?)
Yes, in a small glass, if you are healthy. But it is a food drink, not a cure. Keep the portion moderate and listen to your body.
📖 Read the complete guide: Cold Press Juicer: Complete Guide for Indian Families (2026)
