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List of High Fructose Fruits

If you find that you are sensitive to fructose or if you are fighting to lose those last few pounds to maintain a lean body, then you’ll want to start strategically limiting your intake of high fructose fruits and consume fruits with low-to-medium levels of fructose in moderation.

Fruits with higher than 4 grams of fructose are considered high. Common high fructose fruits include all dried fruits, grapes, apples, pears, cherries, pomegranate, kiwi and blackberries. Consume fresh, low-fructose whole fruit in moderation. Low fructose fruits include: strawberries, bananas, cantaloupe, pineapple, peaches, grapefruit, limes and lemons, avocados and tomatoes, apricots, mangos, and plums.

 

List of High Fructose Fruits

Dried Fruits Highest in Fructose:
Raisins, golden* – 37.1g
Zante currants* – 37.1g
Raisins* – 33.8g
Dried figs* – 24.4g
Dried peaches* – 15.6g
Dried prunes* – 14.8g
Dried apricots* – 12.2g

Fresh Fruits Highest in Fructose:
Grapes – 7.6g
Apple – 7.6g
Pears – 6.4g
Cherries – 6.2g
Pomegranate – 4.7g
Kiwi – 4.3g
Blackberries – 4.1g
Blueberries – 3.7g
Watermelon – 3.3g
Raspberries – 3.2g
Starfruit – 3.2g
Purple Passion Fruit – 3.1g

List of Low Fructose Fruits

Fresh Fruits Lowest in Fructose:
Lime – 0.2g
Avocado – 0.2g
Apricots – 0.7g
Lemon – 0.8g
Grapefruit – 1.2g
Peach – 1.3g
Tomato – 1.4g
Jackfruit – 1.4g
Plum – 1.8g
Cantaloupe – 1.8g
Guava – 1.9g
Pineapple – 2.1g
Strawberries – 2.5g
Orange – 2.5g
Papaya – 2.7g
Banana – 2.7g
Figs – 2.8g
Mango – 2.9g

*Important observation: there are no low-fructose dried fruits. All dried fruits are high in fructose.
*
All measures are per 100 grams.

Fruit juice

The extra ingredients manufacturers add to these drinks act as preservatives and flavor additives. The substances can be compromising to your health, and can cause potential unwanted problems such as: insulin spikes, canker sores, and simply excess sugar which may increase your risk of cancer. Big Agra often fortifies these drinks with Vitamin C (ascorbic acid), calcium, and Vitamin D. What are the quality and standards behind fortification? Squeezing your own fresh fruit avoids these issues and is a safe alternative to consuming fruit juices with preservatives and added ingredients.

Bonus Tip

Eat dark chocolate for a healthy, satiating snack.

SOURCE
National Nutrient Database for Standard Reference Release 27

Other articles you might like: a list of the healthiest sources of carbs  and the Top 15 Myths About Health

{ 35 comments… add one }

  • fluffy September 16, 2013, 4:58 pm

    Is the fructose weight given measured per 100g of the fruit? I thought blueberries were supposed to be super low fructose.

    • Nick April 19, 2014, 9:25 am

      It’s per 100g, yes.

      Blueberries are high in anti-oxidant properties, among other benefits. Compared to other high fructose fruits, they are very low in sucrose (good) and fairly low in overall total sugars (7.3g). If you are looking to limit fructose, you can do so strategically and still consume some of your favorites fruits like blueberries. Total sugars for apples and grapes are 13.3g and 18.3g respectively and have more than double the fructose content of blueberries. Think smart! :)

  • JohnDM September 29, 2013, 12:30 am

    A question. When you give the amount of fructose in something e.g. 7.6gm for grapes; for what amount of grapes does that apply — 100 gms? 200 gms? All of the data above do not reference the amount of fruit being considered. I doubt that if I eat one grape that I will have received 7.6 gms of fructose. Would you please supply the reference amounts for which the above data have been presented.

    • Nick April 19, 2014, 9:25 am

      It’s 100g

  • Alan Raymond October 7, 2013, 3:33 am

    As a type 2 diabetic I really appreciate honesty in health information. Like many type2’s I struggle to lose weight so I am hopeful that my new found knowledge might help. Thank you.

    • Nick April 19, 2014, 9:26 am

      Glad I could help! That’s what I’m here for :-)

  • Sam Treloar December 13, 2013, 5:40 pm

    Unquantified amounts don’t tell anything!
    Grams per butterfly?
    Grams per spoonful?
    Grams per dogpile?
    Not explaining the glucose/fructose ratio is careless. It sounds ridiculous but sprinkling sugar on fruit balances the ratio and corrects high-fructose malapsortion.
    Before you go off at me, try it, you don’t believe the difference it makes!

    • Nick April 19, 2014, 9:27 am

      My resource explains it’s per 100g and was referenced, thanks

    • BertieorBirdie August 17, 2014, 8:54 am

      Big help, big help. And suatilperve news of course.

  • Helene kailis February 19, 2014, 3:11 am

    My daughter has fructose intolerance.

  • Andrej April 1, 2014, 1:59 am

    When you say that raisins contain 37.1 grams of fructose, or that grapes contain 7.6 grams is it per each whole piece of fruit? Or per 100 grams of fruit? or per kilo, per pound, per cup..? Thanks

    • Nick April 19, 2014, 9:27 am

      That’s the level of fructose you’d get if you consumed 100g of raisins, for instance. Thanks for stopping by!

  • Jade May 1, 2014, 1:41 am

    Sup guys! I’m not trying to bust anyone’s balls or anything I’m just trying to share the truth and help people. I’ve been browsing the comment section and discovered that a lot of people struggle to loose weight, and that’s probably why you found this site. Now, what if I told you that sugar does not make you fat nor is it dangerous. Sugar, unlike coffee, is a nutrient and every single cell in your body runs primarily on sugar. When you eat sugar the sugar goes into your bloodstream so it can then be transported into the millions of cells, but in order to get into the cells insulin is required. Insulin sort of opens the door up so that the sugar can access the cells. Normal low levels of insulin is perfectly fine and healthy, but high levels of insulin is not good and causes obesity and diabetes. What causes high levels of insulin? The answer is fat. If you eat a diet high in fat, especially cholesterol, the insulin wont be able to open the door to the cells efficiently and then your body produces more insulin. Now, I know what I’m saying might offend some people, but it is totally legit.

    • Nick August 6, 2014, 8:37 pm

      Thanks for the comment, but I disagree with all of your points.

  • Madi August 8, 2014, 2:43 pm

    So sorry Jade….but you are wrong. Your comments are old school & maybe you should do some reading on current literature.

    • Nick August 11, 2014, 8:34 pm

      Thanks for the comment!

  • Aileen December 27, 2014, 11:43 pm

    thank you for providing wrong information, i really love being sick and in pain! if your going to do an article like this GET YOUR FUCKEN FACTS STRAIGHT!!! apricots are very high in fructose! i found that out too late thank to your trash!

    • Nick January 31, 2015, 5:06 pm

      Please no swearing. Apricots, while high in sugar are not high in fructose (see below from my source). What is your source?
      Total Sugars = 9.3
      GLUCOSE = 1.6
      GALACTOSE
      FRUCTOSE = 0.7
      SUCROSE = 5.2
      LACTOSE
      MALTOSE = 3.1
      TOT. MET. FRUCTOSE = 3.3

  • Miranda January 14, 2015, 7:23 am

    I have a chart that says bananas have 7.1 grams and pineapple 4.0???

    • Nick March 10, 2015, 4:13 pm

      Where from? (curious)

  • Michelle Potts March 19, 2015, 5:29 pm

    Thanks for your information about high fructose fruits. I’m trying to reduce bad sugar in my diet, but need alkaline fruit and veg to manage lymphoedema after breast cancer. Your easy to read lists will help me easily organize my fruit and veg shopping to benefit me and my family’s healthy eating.

    • Nick March 20, 2015, 7:19 am

      You’re welcome! There’s a book by Raymond Francis called Never Fear Cancer Again that I’d like to mention. His main suggestion is to not eat processed sugar, but I’m sure you already knew that. I hope you come back soon!

  • www.322s.org May 26, 2015, 4:04 pm

    I have IBS bad, i just avoid all fructose – no fruit, at all….

    • Nick June 10, 2015, 5:18 pm

      Nothing wrong with that. I know that Jay Leno never eats fruit, and personally I have very little. Eliminating gluten cleared up my digestive issues, and I’m experimenting with dairy. Cheers

  • Gary June 10, 2015, 3:56 pm

    Great information Nick.
    I am vegetarian and it seems that I have recently developed gout of all things. Love spinach and all sorts of vegetables and fruit especially bananas, oranges, apples, custard apples, etc
    Apparently spinach is full of purines and I need to avoid fructose as well. thought I was eating well with no dairy, meat or seafood!!! Aaaaah so what does one eat!!!

    • Nick June 10, 2015, 5:17 pm

      Awesome discipline Gary! Very few are able to remove food groups from their diet, and even fewer can determine which specific foods are causing them issues. If you are not open to seafood or meat, increasing fat intake and starchy vegetables would be your only variables left. Personally, I am able to tolerate white rice very well, but not potatoes. So I would look at squashes and sweet potatoes (as they are quite filling), and coconut oil, olive oil, and avocado oil – as you can incorporate them into meals or just consume straight. Many people are so focused on proteins and carbs that they forget about the healthy and filling fats! Good luck, and let me know how it goes.

    • Jessica August 23, 2015, 12:12 am

      Drink bay leaf tea to help cure gout and high cholesterol…

  • Audrey June 14, 2015, 3:36 pm

    I’ve been having some very difficult times with gout the past few days. After research, discovered that fructose is to be avoided. I’ve been taking Quercetin and Bromelain for gout control and have been successful until the last few days. I’m also trying to eat gluten free, which helps in a gout diet. I just ate dried apricots and see that they are high in fructose. Why are fresh apricots so much lower in fructose? Does the drying process somehow create an increase in fructose content? If I eat 2 fresh apricots would that equal 2 dried apricots in fructose content? I also eat a low sodium diet; was born with a deformed kidney, have asthma meds and meds that increase seratonin levels. My diet is getting even more difficult with no fructose.

    • Nick July 28, 2015, 9:44 pm

      You would have to eat approximately 2.6 raw apricots to equal the fructose level in one dried apricot. The numbers on my site are per 100 grams, and the drying process significantly reduces the weight of a fruit. For example, 1 raw apricot weighs 35 grams whereas 1 dried apricot weighs 7 grams. Put another way, 2.8 raw apricots (100g) = .7g fructose, and 14.2 dried apricots (100g) = 12.2g fructose. One dried apricot has about .88g fructose. One raw apricot has about .33g fructose. With dried fruit, the tendency is to consume more because of it’s smaller portion compared to it’s larger more satiating raw counterpart. Therein lies the danger of inherently and ACCIDENTALLY over-consuming fructose when eating dried fruits.

      As far as diet, I’ve been eating gluten free for over 4 years and love it. Instead of focusing on what you can’t get, it’s easier to seek out what you can eat. Trust me…I’m discovering new foods every day and they taste delicious! One over-generalized but hopefully helpful piece of advice: concentrate on healthy fats, vegetables, and meats, and you’re set!

  • Lee Harris July 13, 2015, 7:41 pm

    Hi there I have a 2 and a 1/2 year old son who has allergies to milk protein, soja and fructose. Trying to prepare and arrange meals is a nightmare coulped with the fact he hasn’t actually eaten properly for nearly one year he shows little to no interest in all food. Firstly do you have any advice or suggestions to get him to eat and second do you have any meal ideas that may be interesting for a 2 year old. Having done a little research its seems strange many of the foods like meat that I’d learned weren’t the greatest are now one of the the things my wife and I are been encouraged to give him, that said I’d give him just about anything if he’d actually eat a meal.
    Thanks

    • Nick July 28, 2015, 9:57 pm

      When I was in grade school, my parents had us eating vegetarian and I was miserable. What used to be a hearty meal was reduced to salad and bread and I was left starving after dinner, so I can relate and hopefully I can help.

      I would start out by making a list of what foods and meals he likes. There must be some. Start making them multiple times per week, and try experimenting and deviating from there. I personally think that Meat should be a staple in everyone’s diet. Meat is only “not great” when you buy very low quality meat from questionable sources. If you’re just starting out there’s nothing wrong with buying meat and seafood from your local grocery stores. Over time, and if finances permit, begin to gradually upgrade your meats to “wild caught” for seafood and “grass-fed” for other meats. These meats have healthy fats (healthy fat is good for you by the way) and have lots of vitamins and minerals.

      As a whole, focus on: healthy fats, healthy meats, and vegetables, and nuts in moderation.

      Quick meal examples:
      Breakfast: bacon and eggs (extra credit: spinach, kale, sweet potatoes)
      Lunch: chicken, rice (extra credit: stir fried onion, celery, garlic, carrots, coconut milk, curry paste (look for a good one))
      Dinner: beef roast, carrots, romaine lettuce, potatoes (some people are sensitive to potatoes)

      If you still need help, reach out again!

  • Nitin Singhal August 2, 2015, 6:26 am

    Hey Nick…
    I am new to your site.You are doing a great job.I am little confused with your list as it says grapes have high fructose content… Where everywhere else I read them as low fructose one. Please clarify.

    • Nick August 23, 2015, 9:35 pm

      Hi Nitin,
      Grapes are HIGH relative to other fresh fruits, but LOW relative to both fresh and dried fruits. Canteloupes, for example, are a fresh fruit with only 1.8 grams of fructose per 100g serving. Whereas grapes have 7.6 for the same amount (high). In contrast, grapes are much lower than raisins, for example, which have 33.8 grams for that serving size. So it’s all relative and depends on how much you consume, and most importantly, what how low of a fructose level you are aiming towards. Hope that helps.

  • phil m August 26, 2015, 8:33 pm

    is watermelon high in fructose enough to cause gout??

    • Nick August 26, 2015, 9:05 pm

      The reason fructose should be limited in relation to gout, is because it increases the level of uric acid in the body. The ideal range for uric acid is between 3 to 5.5 mg per dl, and to keep levels below that, I would recommend you target fructose intake to 15 – 25 grams or less per day. In practical terms, 1 cup of watermelon balls equals 5.17 grams of fructose, or BELOW the target range.

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