ABC Juice Recipe: Apple Beetroot Carrot — Perfect Ratio & Method

By Saran Reddy, Founder — InstaCuppa | May 9, 2026 | 9 min read | Last updated: May 9, 2026

ABC juice — apple, beetroot, carrot — is the most searched juice recipe in India. It is. Simple, tastes good, and packs a serious nutritional punch. Three ingredients. Five minutes. One glass of concentrated 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.

Why ABC Is India's Most Popular Juice

Answer capsule: ABC juice covers multiple health bases in one glass — beta-carotene for eyes, betalains for inflammation, pectin for gut health, nitrates for blood pressure, and iron for haemoglobin. It also tastes good because the apple and carrot mask beetroot's earthiness.

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 create a juice that tastes sweet, looks beautiful (deep ruby red), and provides a wide spectrum of nutrients. No single fruit or vegetable does all of this alone.

The Perfect Ratio: 1 Apple : 1 Beetroot : 2 Carrots

Answer capsule: Use 1 medium apple, 1 small beetroot, and 2 medium carrots. The carrot-heavy ratio ensures sweetness dominates. The beetroot is present but not overwhelming. This ratio produces about 250-300 ml of juice.
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)

Answer capsule: Alternate hard (carrot) and soft (apple) pieces through the cold press juicer. Push beetroot pieces between carrot pieces. This ensures even extraction and prevents clogging.

Steps

  1. Prep: Wash all ingredients. Core the apple (remove seeds). Peel the beetroot. No need to peel carrots — just scrub clean
  2. Chop: Cut everything into pieces that fit your juicer's feed chute (usually 3-4 cm)
  3. Feed order: Carrot → Apple → Beetroot → Carrot → Apple → Beetroot. Alternating hard and soft ensures consistent pressure and better extraction
  4. Collect: Your juice will be a deep ruby-red colour with minimal foam
  5. Finish: Squeeze ½ lemon into the juice. Stir gently
  6. Drink: Within 30 minutes for maximum nutrient benefit

Yield: ~250-300 ml from the ingredients listed above

Cold press advantage: No heat from the motor means more nitrates survive. A 2018 study in the Journal of Food Science found that cold-pressed juice retained 10-15% more nitrates than centrifugal-juiced equivalents.

Blender Method (No Juicer Needed)

Answer capsule: Chop all ingredients, add ½ cup water, blend for 45 seconds, strain through fine mesh or muslin cloth. Add lemon juice. The result is slightly thicker and less smooth than cold press, but nutritionally similar.

Steps

  1. Chop apple, peeled beetroot, and carrots into small cubes.
  2. Add to blender/mixer grinder with ½ cup (100 ml) water.
  3. Blend on high for 45-60 seconds until completely smooth.
  4. Strain through a fine mesh strainer or muslin cloth, pressing the pulp.
  5. Add ½ lemon juice. Stir.

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

Answer capsule: One glass of ABC juice (250 ml) provides about 120-140 kcal, 500%+ daily vitamin A, significant potassium, iron, folate, and nitrates. It is nutrient-dense relative to its calorie content.
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 contains about 22-26g of natural sugars per glass. This is comparable to a glass of orange juice. If you are diabetic or watching sugar intake, limit to 150 ml and drink with a meal (not on empty stomach) to slow sugar absorption.

Best Add-Ons (Ginger, Lemon, Mint)

Answer capsule: Ginger adds a digestive kick and anti-inflammatory benefits. Lemon prevents oxidation and adds vitamin C. Mint adds freshness and cooling. All three enhance the basic ABC formula.
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

Answer capsule: Morning on empty stomach for maximum nutrient absorption. The nitric oxide from beetroot peaks 2-3 hours after consumption. For blood pressure benefits, drink 2-3 hours before your most active time of day.

Morning empty stomach (best): Your gut absorbs nutrients most efficiently in the morning after an overnight fast. Wait 30 minutes before eating breakfast. This allows the beta-carotene, betalains, and nitrates to absorb without competition from other foods.

Pre-workout (2-3 hours before): Athletes use beetroot juice for performance. The nitric oxide peaks at 2-3 hours and improves exercise endurance by 1-3% (multiple studies). If you exercise in the morning, drink ABC juice right after waking up.

How much per day: 200-300 ml (one glass) is sufficient. More does not provide additional benefits — your body can only convert so much beta-carotene and nitrate at a time.

Storage — How Long Does It Last?

Answer capsule: Fresh is best — drink within 30 minutes. If storing, pour into an airtight glass jar, add lemon juice, fill to the brim (minimise air), and refrigerate. Lasts 24 hours refrigerated. Nitrate content drops 30-40% after 24 hours.
  • 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 (fermentation), brown colour (oxidation), sour smell, or separated layers that do not mix back when stirred.

Make the Perfect ABC Juice Every Morning

A cold press juicer makes smooth, foam-free ABC juice with 10-15% more nitrates than a blender. Five minutes, three ingredients, one perfect glass.

Browse Cold Press Juicers on Amazon →
References & Sources
  1. Journal of Food Science — Cold press vs centrifugal nitrate retention, 2018.
  2. Hypertension (AHA) — Beetroot juice and blood pressure, 2013.
  3. Sports Medicine — Beetroot juice and exercise performance meta-analysis, 2017.
  4. USDA FoodData Central — Apple, beetroot, carrot nutrient profiles.
  5. 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 ensures sweetness dominates over. Beetroot's earthy flavour. Adjust to taste — more apple for sweeter, more beetroot for more nutrients.

Can I drink ABC juice every day?

Yes. One glass (200-300 ml) daily is safe and beneficial for most people. It provides abundant vitamin A, nitrates,. And antioxidants. If you are diabetic, limit to 150 ml because of the natural sugar content.

Should I drink ABC juice on an empty stomach?

Yes, morning empty stomach is ideal for maximum nutrient absorption. Wait 30 minutes before breakfast. If you experience any stomach discomfort, have it after a light snack instead.

Can ABC juice help with weight loss?

ABC juice is moderately low in calories (120-140 kcal per glass). It can replace high-calorie breakfast drinks. But it contains 22-26g of. Natural sugar, so it is not a "diet" juice. For weight loss, focus on overall calorie deficit rather than any single 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.

Saran Reddy
Founder, InstaCuppa | Building kitchen tools that give busy Indian families their time back

The kitchen takes your mornings, afternoons, and evenings. Your family gets what's left.

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📖 Read the complete guide: Cold Press Juicer: Complete Guide for Indian Families (2026)

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