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

By Saran Reddy, Founder — InstaCuppa | May 9, 2026 | 9 min read | Last updated: 20 June 2026

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.

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 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

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 something important. Cold-pressed juice kept 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 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)

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 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?

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 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 →
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 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.

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

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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.

Related Reading

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

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